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Nasal Strips 101: What They Are, How They Work & Why Athletes Use Them
Nasal strips are simple adhesive breathing accessories worn across the outside of the nose. They are used by runners, cyclists, gym athletes, sleepers and people who want their nasal passages to feel more open.
Quick answer: What are nasal strips?
Nasal strips are flexible adhesive bands placed horizontally across the lower bridge of the nose. The bands gently pull the skin and outer walls of the nose outward, helping support the nasal valve area and making nasal airflow feel less restricted.
You have probably seen a professional tennis player, cyclist, runner, footballer or gym athlete wearing a small strip across the bridge of their nose. The same product is also used by people who experience night-time congestion, mild nasal snoring or an uncomfortable feeling of restricted airflow.
The product is known as an external nasal dilator, but most people simply call it a nasal strip, nose strip or breathing strip.
This complete guide from On The Nose Co. explains what nasal strips are, how they physically open the nose, why athletes wear them, when they may be useful and how to apply them correctly.
What are nasal strips made from?
An adhesive base
The underside contains an adhesive designed to hold the strip against clean, dry skin across the nose.
Adhesive strength matters because sweat, facial oil, skincare and movement can cause a poorly applied strip to lift.
Flexible lifting bands
The strip contains spring-like bands. When bent over the bridge of the nose, these bands attempt to return to their original shape.
That outward tension creates the lifting action associated with external nasal strips.
How do nasal strips actually work?
A nasal strip does not push air into the nose. Instead, it supports the outside walls of the nose so the entrance to the nasal airway may feel more open.
The strip bends across the nose
The flexible bands are curved over the lower bridge of the nose and secured to the skin.
The bands attempt to straighten
The internal bands create outward tension as they try to return to their original shape.
The outer nasal walls lift
This may increase the opening around the nasal valve and reduce the sensation of resistance.
What is the nasal valve?
The nasal valve is one of the narrowest parts of the nasal airway. It is located near the front of the nose, around the area where the flexible sidewalls begin.
Because this region is narrow, relatively small changes in its opening can influence how restricted nasal breathing feels. During inhalation, some people experience inward movement or collapse of the sidewall.
An external nasal strip is positioned over this region to help support the outer walls. It cannot correct every form of nasal blockage, but it may provide temporary mechanical support when the restriction is near the nasal entrance.
Nasal valve narrowing
A naturally narrow valve may make nasal breathing feel restricted, particularly during exercise.
Temporary congestion
Allergies or a mild cold may increase nasal resistance, although a strip cannot treat the underlying inflammation.
Structural conditions
A strip cannot permanently correct a deviated septum, nasal fracture or another structural condition.
Why do athletes wear nasal strips?
Breathing comfort
The nose may feel more open, particularly during warm-ups, lower-intensity training and recovery periods.
Reduced nasal restriction
Athletes with narrow nasal passages or mild congestion may value the sensation of reduced resistance.
Support for nasal breathing
Some athletes use nasal breathing during easy sessions, warm-ups, mobility work or controlled recovery.
A repeatable routine
Applying a strip may form part of an established pre-training or pre-competition ritual.
Overnight recovery
Athletes may also wear nasal strips while sleeping to support comfortable nasal airflow overnight.
Confidence and focus
Feeling less restricted can provide a psychological or comfort benefit even without a measurable performance change.
Do nasal strips improve athletic performance?
What they may improve
- The subjective feeling of nasal openness
- Nasal airflow measurements in some users
- Comfort during low-to-moderate exercise
- Confidence in a familiar breathing routine
- Nasal breathing during warm-up or recovery
What they do not guarantee
- A higher VOβ max
- Faster race or workout times
- Greater strength or muscular endurance
- Higher blood oxygen saturation
- A lower heart rate at every intensity
- Improved performance for every athlete
Studies have produced mixed findings. External nasal strips can physically support the nasal valve and improve some nasal-flow measurements, but reviews have not consistently found improved VOβ max, heart rate or perceived exertion in healthy people during exercise.
Can nasal strips help with sleep and snoring?
Nasal strips are also widely used during sleep. When nasal resistance contributes to mouth opening or mild nasal snoring, opening the front of the nose may make breathing feel easier.
However, snoring can originate in the soft palate, tongue or throat. A nose strip will not address every cause and is not a treatment for obstructive sleep apnoea.
May suit
People who feel mildly restricted around the entrance to the nose and can otherwise breathe normally.
May not solve
Snoring caused primarily by throat tissues, tongue position, alcohol or sleep apnoea.
Seek advice when
Snoring is loud or frequent, or occurs with choking, gasping, breathing pauses or daytime sleepiness.
Learn more through the On The Nose Co. Knowledge Centre and On The Nose Co. Breathing Academy.
On The Nose Co. Nose Strips
On The Nose Co. is an Australian-owned breathing and fitness brand offering external nasal strips for sport, sleep, travel and everyday breathing support.
The On The Nose Co. clear nose strips use flexible lifting bands designed to gently support the sides of the nose.
Clear strips provide a more discreet appearance, while black woven strips offer a bolder athletic look and extra-strength feel.
Shop On The Nose Co. nose strips Clear versus black nasal strips
| Feature | Clear nose strips | Black nose strips |
|---|---|---|
| Appearance | Discreet and less noticeable on the face. | Bold, visible and sport-focused. |
| Best suited to | Sleep, travel, work and people wanting a subtle look. | Gym, running, HYROX, cycling and active use. |
| Skin preference | Often preferred by people seeking a gentler-feeling option. | Often preferred by users wanting a stronger-feeling hold. |
| Function | Designed to gently support the outer nasal walls. | Designed to gently support the outer nasal walls. |
How to apply a nasal strip properly
Correct preparation and placement are essential. Most lifting or adhesive problems are caused by oil, moisture, skincare or positioning the strip too high.
Clean the nose
Wash away facial oil, sweat, sunscreen, makeup and skincare from the application area.
Dry the skin completely
The adhesive will not hold properly when the nose remains damp or oily.
Find the lower bridge
Position the strip just above where the nostrils begin to flareβnot high between the eyes.
Centre the strip
Place the middle over the centre of the nose so both ends sit evenly on the outer walls.
Press the ends firmly
Smooth the strip down and press both ends for approximately 10 to 15 seconds.
Remove it gently
Loosen the strip slowly with warm water rather than pulling it sharply from dry skin.
Seven common nasal-strip mistakes
1. Applying it over skincare
Moisturiser, facial oil and sunscreen can prevent the adhesive from bonding properly.
2. Applying it to damp skin
Dry the nose completely after washing, showering or sweating.
3. Placing it too high
A strip positioned near the eyes may miss the nasal valve region and provide less noticeable lift.
4. Using the wrong size
A strip that is too short or too wide may not sit correctly across the outer walls.
5. Not pressing the ends
Hold both ends firmly for 10 to 15 seconds, particularly before exercise.
6. Expecting a medical cure
Nasal strips provide temporary external support and cannot correct every cause of blockage.
7. Removing the strip too quickly
Sharp removal can irritate the skin. Warm water helps soften the adhesive.
Nasal strips: frequently asked questions
What are nasal strips?
How do nasal strips work?
Do nasal strips contain medicine?
Why do athletes wear nasal strips?
Do nasal strips improve athletic performance?
Do nasal strips increase oxygen levels?
Can nasal strips help with snoring?
Can I wear nasal strips while sleeping?
Can I exercise while wearing nasal strips?
How long can I wear a nasal strip?
Can nasal strips fix a deviated septum?
Why does my nasal strip keep falling off?
Where should a nasal strip be placed?
How do On The Nose Co. nose strips work?
Are On The Nose Co. nose strips suitable for sensitive skin?
Are clear or black nose strips better?
Important health information
Nasal strips are non-invasive breathing accessories, but they are not appropriate solutions for every breathing problem.
Seek professional advice for persistent one-sided obstruction, ongoing sinus symptoms, frequent nosebleeds, severe snoring, choking, gasping, breathing pauses or major daytime sleepiness.
Discover the nasal strips made for movement, recovery and sleep
Explore clear and black external nose strips from On The Nose Co., an Australian-owned breathing and fitness brand.
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