Nasal strips for rowing: comfort on the erg and on the water

What BreathersBliss adds to a rowing session

BreathersBliss Intense nasal strips provide gentle mechanical support from outside the nose. There is no medicine or insert inside the nostrils. Apply the strip and check that skin contact feels comfortable. The aim is a more open-feeling nasal entrance when this area feels restrictive.

The erg is a convenient place to start: a familiar machine, repeatable workout and easy opportunity to stop. Compare nasal sensation and adhesion across similar sessions. Feeling more comfortable does not establish extra watts or a faster 2,000-metre time. A strip does not automatically increase breathing capacity.

On the erg: let breathing work with the stroke

Use a clear sequence: legs, body, then arms on the drive; arms, body, then legs on the recovery. Avoid gripping tightly or rushing forward. At easy intensity, breathing out through the drive and in during the recovery can provide a useful cue. Do not force the breath or try to empty your lungs completely.

As intensity rises, you may need more breaths per stroke. Do not hold your breath to match a fixed count or use the strip to keep your mouth closed. Stroke rate alone does not describe how hard you are working: pressure through each drive matters too. If coordination becomes difficult, ease back and restore a controlled stroke.

On the water: prepare before leaving the landing stage

Occupied hands, balance and crew instructions make on-water rowing different. First test the strip on land with your usual kit. Check any contact with glasses or a cap and prepare your skin before picking up the handles. Do not let go to adjust a lifting edge while rowing.

Wind, sunshine and splashes can change comfort and adhesion. Intense has reinforced adhesion for sport, not a guarantee of waterproof performance. Follow club rules, weather guidance and on-water safety instructions; a nasal strip is not protective equipment. If it becomes distracting, wait for a safe stopping opportunity agreed with your coach or crew before removing it.

Build a repeatable routine, then choose your pack

Gently clean the nose, dry it completely and remove oily residue from the adhesive area. Apply a fresh strip as instructed and press the ends before warming up. Indoors, arrange airflow and a towel; dab sweat rather than dragging the towel across the strip. Our guide to keeping nasal strips in place covers application checks.

Remove gently afterwards and check your skin. Each Intense pouch contains 30 single-use strips; never reapply a removed strip. Once the trial feels right, choose a pack below to match your planned sessions. Stop using the strip if irritation occurs. Chest pain, faintness or unusual breathlessness require stopping exercise and getting help.

Frequently asked questions