Nasal strips: what are they for and how do they work?

Breathing seems automatic, but the passage of air through the nose can vary greatly from person to person and throughout the day. Congestion, allergies, nasal anatomy, physical exertion, or lying down can give the impression that one nostril is closed or that air circulates less easily. It is in this context that the nasal strip has established itself as a simple solution: an external adhesive device that mechanically acts on the wings of the nose to temporarily increase the opening of the nasal passage. Today, it is used by athletes and people looking for more comfort during sleep. But what exactly is it for, how does it work, and what can you really expect from it?

What is a nasal strip and what is it used for?

A nasal strip, also called a nasal plaster or external nasal dilator, is a small, flexible, adhesive strip that is applied to the outside of the nose, usually above the nasal ala. Its structure contains elastic elements that exert a slight outward pull when correctly positioned. The aim is to support the lateral walls of the nose and temporarily enlarge the area through which air enters. Unlike a nasal spray, it does not diffuse any active ingredients: its effect is purely mechanical and lasts as long as the strip remains in place.

Its usefulness is understood when one knows that a significant part of the resistance to airflow is located near the entrance of the nose, particularly at the nasal valve. In some people, this area is naturally narrow or tends to constrict during a strong inhalation. Simply supporting the walls slightly can then create a feeling of openness and make nasal breathing more comfortable. This is also why some people notice that they breathe better when they gently pull the skin of their cheeks outwards.

The strip can be used in several contexts. During sports, its main purpose is to facilitate the passage of air through the nose. During sleep, it can be useful when discomfort comes from a stuffy nose or difficulty keeping it open. In everyday life, some people use it during allergies or temporary congestion. However, an important distinction must be kept in mind: a nasal strip can help mechanically open the nose, but it does not treat the cause of persistent obstruction, significant allergies, or sleep-related breathing disorders.

How does a nasal strip work?

The principle is simple. A nasal strip combines an adhesive surface with flexible reinforcements that tend to return to their original shape. Once applied to a slightly curved nose, these reinforcements exert a gentle outward force. The skin then slightly pulls the tissues around the nasal ala, which helps to keep the passage more open during inhalation.

Placement is essential. A strip applied too high has little effect on the desired area, while a strip applied too low may be uncomfortable or not hold well. It should generally cross the nose horizontally and be positioned just above the most mobile part of the nostrils. When properly placed, the effect can be felt quickly: nasal inhalation feels freer.

This mechanism does not mean that the strip "adds oxygen" to the body. It does not alter the oxygen concentration of the air nor directly the lungs' ability to transfer oxygen to the blood. Its role is primarily to reduce mechanical stress in the nose. A better sensation of airflow can make the effort more comfortable and facilitate nasal breathing at certain intensities, but this does not guarantee an increase in VO2 max or performance.

The effect remains temporary. After the strip is removed, the tissues return to their natural position. The strip is therefore a simple, reversible, and non-medicinal tool that can be easily tested to see if mechanical opening of the nose provides personal benefit.

In what situations should a nasal strip be used?

Sport is one of the most visible uses. Running, cycling, HYROX, fitness, or team sports require increased ventilation. For an athlete who experiences nasal discomfort, keeping the nostrils more open can improve respiratory sensation, especially during warm-ups, endurance sessions, or recovery phases. At high intensity, breathing through the mouth remains perfectly normal: the strip should not be used to force exclusively nasal breathing.

It can also be used at night. Lying down, congestion, allergies, or anatomy can make nasal breathing less comfortable. A nasal strip can then help when the limitation comes primarily from the nose. For some users, it can also reduce some nasal snoring. However, snoring can come from throat tissues, and obstructive sleep apnea involves more complex mechanisms. A nasal strip should therefore never be considered a treatment for sleep apnea.

In everyday life, it can be practical when traveling, in a very dry room, or during an allergy season. Its advantage is that it does not add any medicinal substance and acts immediately. This does not mean that chronic obstruction should be ignored. A constantly blocked nose, significant discomfort on one side only, or persistent breathing difficulties warrant medical advice.

Finally, the effect varies depending on the user. Some people feel a clear difference from the first use, others much less. Anatomy, proper application, and the level of congestion influence the experience. The right reflex is therefore to test the strip in the situation that really interests you: a running outing, a night's sleep, or a training session.

What does science say about nasal strips?

Research on external nasal dilators indicates that they can increase nasal permeability or decrease airflow resistance in some users. This corresponds to the expected mechanism: by gently supporting the lateral walls, the device enlarges the cross-sectional area available for airflow. The results remain variable depending on anatomy and measurement methods.

When moving from respiratory comfort to athletic performance, the conclusion is more nuanced. Studies have evaluated nasal strips during various exercises and do not observe a systematic increase in maximum oxygen consumption or performance in healthy subjects. Performance depends on the cardiovascular system, lungs, muscles, training level, and many other factors. Opening the nose more does not, by itself, transform an athlete's physiological capabilities.

This does not make the tool useless. A subjective improvement in comfort, a feeling of a more open nose, or easier nasal breathing can have value even without guaranteed performance gains. It is therefore more accurate to speak of optimizing respiratory comfort than to promise more oxygen or an automatically better time.

The same caution applies to sleep and snoring. If snoring is strongly associated with nasal obstruction, better opening the nose can sometimes help. But if the noise primarily comes from narrowing of the airways in the throat, the effect may be limited. Very significant snoring, observed breathing pauses, waking up with a choking sensation, or marked daytime sleepiness should lead to consulting a healthcare professional.

How to choose, apply, and use a nasal strip correctly?

The quality of the experience depends a lot on the application. Before application, the skin must be clean and perfectly dry. Creams, oils, serums, and perspiration reduce adhesion. It is therefore preferable to gently clean the nose, dry it, then apply the strip before exercise or just before going to bed. Once positioned, press down for a few seconds over the entire surface, especially on the ends.

Adhesion level is important for sports. A strip suitable for a quiet night may not withstand an intense session, heat, or abundant perspiration. Conversely, very strong adhesion is not always necessary for nocturnal use. A balance must be sought between opening force, hold, and skin comfort. BreathersBliss Sport & Sleep Nasal Strips are available in different versions to adapt the support and style to the desired use.

To remove it, avoid pulling abruptly on dry skin. Moistening the strip with lukewarm water often allows it to peel off more gradually. People with very sensitive skin should start cautiously and discontinue use in case of significant irritation. Also, avoid applying it to broken, burned, or very irritated skin.

Finally, have a realistic goal. A good nasal strip must first and foremost stay in place, be comfortable, and produce a feeling of opening suitable for your nose. The best choice is therefore not necessarily the most rigid strip, but the one that combines hold, comfort, and opening force adapted to your use.

Conclusion

The nasal strip is a simple device whose operation is based on a mechanical principle: supporting the lateral walls of the nose to temporarily increase the opening of the nasal passage. It can be useful for sports, sleep, or certain daily situations when the user feels a limitation in the nose. Its main expected benefit concerns respiratory comfort and the feeling of a more open nose. However, it should not be presented as a miracle solution capable of systematically increasing oxygenation, VO2 max, or performance, nor as a treatment for sleep apnea. Well chosen and correctly applied, it remains an easy tool to test to optimize one's respiratory comfort.

To learn more: discover the BreathersBliss nasal strip range designed for sports, sleep, and everyday life.

Frequently Asked Questions

Do nasal strips really work?

Yes, their mechanical action is real: their reinforcements exert traction on the skin and support the lateral walls of the nose. This can increase nasal opening and reduce the sensation of resistance in some people. However, the perceived difference varies depending on anatomy and the cause of the discomfort. The most relevant approach is to test the strip in the situation where discomfort usually appears.

Can you sleep with a nasal strip?

Yes, this is one of its most common uses. A properly applied strip can stay in place throughout the night and help keep the nasal passage more open. However, it does not replace a medical evaluation in the presence of very significant snoring, observed breathing pauses, waking up suffocating, or significant daytime fatigue.

Can you play sports with a nasal strip?

Yes. It can be worn during running, cycling, fitness, HYROX, or other activities. For exercise, adhesion is essential because perspiration can cause it to peel off. Apply it to clean, dry skin before you start sweating. At high intensity, breathing through the mouth is still normal.

Does a nasal strip increase oxygen or VO2 max?

It can facilitate airflow through the nose, but this does not mean it directly increases the oxygen transported in the blood or VO2 max. Available data do not show a systematic improvement in maximum performance in healthy individuals. It is more relevant to evaluate it for its effect on comfort and the feeling of openness.

How long can a nasal strip be worn?

The duration depends on the product and the manufacturer's recommendations. It is generally worn during a sports session or overnight, then removed. If the skin becomes uncomfortable, it is best not to prolong wearing it. Remove it gently, ideally after moistening it, and let the skin recover in case of redness or sensitivity.

What is the difference between a nasal strip and an internal nasal dilator?

Both aim to increase the opening of the nasal passage. The strip acts externally by supporting the walls of the nose, while an internal dilator is placed directly in the nostrils and keeps them open from the inside. The sensation, discretion, and comfort differ. The best choice mainly depends on your anatomy and preferences.