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

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

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

Its usefulness becomes clear when you consider that a significant portion 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 deep inhalation. Simply supporting the walls lightly can then create a sensation of openness and make nasal breathing more comfortable. This is also why some people find they breathe better when they gently pull the skin of their cheeks outwards.

The nasal strip can be used in several situations. During sports, its main purpose is to facilitate airflow through the nose. During sleep, it can be helpful when discomfort stems from a stuffy nose or difficulty keeping it open. Some people use it daily for allergies or temporary congestion. However, it's important to understand one key distinction: a nasal strip can help mechanically open the nose, but it does not treat the underlying cause of persistent obstruction, severe 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 gently pulls the tissues around the nostrils, helping to keep the passage more open during inhalation.

Placement is crucial. A strip applied too high will have little effect on the target area, while one applied too low may be uncomfortable or not stay in place properly. It should generally cross the nose horizontally and be positioned just above the most mobile part of the nostrils. When correctly placed, the effect can be felt quickly: nasal breathing will feel freer.

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

The effect is temporary. After the strip is removed, the tissues return to their natural position. The strip is therefore a simple, reversible, and drug-free tool that can be easily tested to determine if mechanically opening the nose provides a personal benefit.

In what situations should a nasal strip be used?

Sport is one of the most visible uses. Running, cycling, HYROX, fitness, and team sports all require increased ventilation. For an athlete experiencing nasal discomfort, keeping the nostrils more open can improve breathing sensation, especially during warm-up, endurance sessions, or recovery phases. At high intensity, breathing through the mouth is 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 originates primarily in the nose. In some users, it can also reduce some of the snoring that originates in the nose. However, snoring can also originate in the tissues of the throat, and obstructive sleep apnea involves more complex mechanisms. Therefore, a nasal strip should never be considered a treatment for sleep apnea.

It can be practical for everyday use, such as when traveling, in a very dry room, or during allergy season. Its advantage is that it doesn't add any medication and works immediately. This doesn't mean you should ignore a chronic obstruction. A constantly blocked nose, significant discomfort on one side, or persistent breathing difficulties warrant medical attention.

Finally, the effect varies from person to person. Some people feel a noticeable difference from the first use, others much less so. Anatomy, application quality, and the level of muscle congestion all influence the experience. The best approach is therefore to test the tape in the situation that truly interests you: a run, a night's sleep, or a workout.

What does science say about nose strips?

Research on external nasal dilators indicates that they can increase nasal permeability or decrease airflow resistance in some users. This is consistent with the expected mechanism: by slightly supporting the lateral walls, the device enlarges the cross-sectional area available for airflow. Results vary depending on anatomy and measurement methods.

When we move from respiratory comfort to athletic performance, the conclusion is more nuanced. Studies have evaluated nasal strips during various exercises and have not observed 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. Therefore, simply opening the nose wider does not, on its own, transform an athlete's physiological capabilities.

This doesn't make the tool useless. A subjective improvement in comfort, a feeling of a more open nose, or easier nasal breathing can be valuable without guaranteeing a performance gain. It's therefore more accurate to talk about optimizing breathing comfort than promising more oxygen or an automatically faster time.

The same caution applies to sleep and snoring. If snoring is strongly associated with nasal obstruction, opening the nose wider can sometimes help. However, if the noise originates primarily from a narrowing of the airways in the throat, the effect may be limited. Very loud snoring, observed pauses in breathing, waking up with a feeling of suffocation, or marked daytime sleepiness should prompt a consultation with a healthcare professional.

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

The quality of the experience depends greatly on proper application. Before applying, the skin must be clean and completely dry. Creams, oils, serums, and perspiration reduce adhesion. Therefore, it is best to gently clean the nose, dry it, and then apply the strip before exertion or just before going to bed. Once positioned, press down for a few seconds over the entire surface, especially at the tips.

The level of adhesion is important for sports. A band designed for a quiet night's sleep won't necessarily withstand an intense workout, heat, or heavy perspiration. Conversely, very strong adhesion isn't always necessary for nighttime use. A balance must be found between opening strength, hold, and skin comfort. BreathersBliss Sport & Sleep Nasal Bands are available in different versions to adapt the fit and style to the intended use.

To remove it, avoid pulling abruptly on dry skin. Moistening the strip with lukewarm water often allows for more gradual removal. People with very sensitive skin should start cautiously and discontinue use if significant irritation occurs. Also avoid applying it to broken, burned, or severely irritated skin.

Finally, keep your goals realistic. A good nose strip must, above all, stay in place, be comfortable, and provide an opening sensation that's right for your nose. The best choice isn't necessarily the stiffest strip, but the one that combines support, comfort, and opening force suited to your needs.