United States sports breathing guide
Why Are More US Athletes Wearing Nasal Strips During Training?
From marathon start lines to strength sessions and team-sport warm-ups, nasal strips have become a highly visible training accessory. Their appeal is simple—but the science deserves a closer look.
Nasal strips are not new, but their role has changed. Once associated mainly with nighttime congestion and snoring, they are now appearing in running clubs, functional fitness events, gyms, football training and endurance competitions across the United States.
That visibility creates an obvious question: are athletes wearing them because they improve performance, or because they simply make breathing feel more comfortable?
For most users, the honest answer is closer to comfort, airflow sensation and routine than a guaranteed performance gain. That does not make the experience meaningless—it means the benefit needs to be described accurately.
What a nasal strip actually does
An external nasal strip is an adhesive band with flexible spring-like elements. When placed across the lower bridge of the nose, it gently lifts the sides of the nasal passage near the nasal valve, one of the narrowest parts of the upper airway.
This mechanical lift can reduce nasal resistance and make inhaling through the nose feel easier. It does not force oxygen into the bloodstream, increase lung capacity or change the fitness of the heart and muscles. The physical effect is local: it supports the outer nasal passage while the strip is being worn.
Six reasons US athletes are trying nasal strips
Clearer-feeling nasal airflow
Some athletes feel restricted through the nose during a warm-up, easy run or recovery interval. Mechanically supporting the nasal sidewalls may make breathing feel more open.
Comfort before intensity rises
Nasal breathing is often more practical at lower and moderate intensities. A strip may improve comfort before harder work naturally requires combined nose-and-mouth breathing.
A simple, drug-free accessory
External strips contain no stimulant or medication. Athletes can test the mechanical effect without adding a substance to their training routine.
Visibility and social influence
When athletes see strips at races, online or on a training partner, the product becomes easier to understand and more likely to be tested.
Pre-training ritual
Applying a strip can become part of a familiar sequence alongside lacing shoes, starting a watch or completing mobility work. A routine can support focus even when the accessory itself does not change physiology.
Use beyond the workout
Some athletes already use nose strips at night and decide to test them during training. One format can therefore fit both sleep and sport routines, provided the chosen adhesive suits the activity.
Airflow improvement is not the same as athletic improvement
What a strip may do
Support the nasal valve, reduce the feeling of nasal restriction and make breathing through the nose feel more comfortable for some users.
What it cannot promise
Faster race times, more oxygen to working muscles, greater strength, higher VO₂max or improved endurance in every healthy athlete.
This distinction matters because “more air through the nose” can sound like “more oxygen for performance.” Those are not equivalent. During demanding exercise, the body normally recruits mouth breathing to move a larger volume of air. A strip does not remove that physiological need.
What does the research show?
Laboratory studies have shown that external nasal dilators can reduce nasal resistance or improve measurements of nasal airflow. Performance results, however, are inconsistent.
A systematic review of studies involving healthy participants found no significant improvement in VO₂max, heart rate or perceived exertion during exercise. Some smaller trials have reported reduced breathing effort or changes in selected performance measures, but those results have not produced a reliable, universal performance claim.
The evidence is best summarized this way: nasal strips have a real mechanical effect at the nose, and some athletes may value how that feels, but they should not be marketed as a shortcut to improved athletic performance. You can review the systematic review on PubMed.
A useful expectation: judge a nasal strip by comfort, fit and whether it makes your personal breathing routine feel better—not by an assumption that it will automatically improve your numbers.
Where athletes may use them
| Training setting | Why an athlete may try one | Realistic expectation |
|---|---|---|
| Easy running | Support comfortable nasal breathing | A more open sensation, not guaranteed faster pace |
| Gym and strength work | Reduce distraction from a narrow-feeling nose | Breathing comfort, not increased strength |
| Functional fitness | Use during warm-up and lower-intensity segments | Mouth breathing will still be normal at high effort |
| Football, basketball or soccer training | Build a consistent pre-session routine | Personal comfort rather than a competitive advantage |
| Cycling and endurance sessions | Make nasal airflow feel clearer during steady work | Individual response varies |
Who may notice the biggest difference?
An athlete who already feels limited through the nose may notice the mechanical lift more than someone with comfortable, unrestricted nasal airflow. Possible reasons for restriction include temporary congestion, allergies or narrow nasal valves, but a strip cannot diagnose the cause.
Persistent one-sided blockage, frequent nosebleeds, facial pain or nostrils that visibly collapse during quiet breathing should be assessed by a qualified healthcare professional. A nasal strip may change the sensation temporarily without addressing the underlying issue.
How to test nasal strips in training
- Begin with an easy or moderate session, not an important competition.
- Apply the strip to clean, completely dry skin before you start sweating.
- Use the same route or workout you know well for a fair comparison.
- Track comfort, perceived nasal openness and whether the strip stays secure.
- Do not judge it from pace alone; weather, fatigue and training load all affect performance.
- Stop using it if you develop pain, blistering or persistent skin irritation.
If the strip feels useful, repeat the test across several sessions. If it makes no noticeable difference, there is no reason to assume you need one just because other athletes wear them.
Choosing a strip for active use
For sport, look for a secure adhesive, flexible construction and a size that supports the lower sides of your nose without covering the nostrils. Skin preparation matters just as much as the product: oil, moisturizer, sunscreen and sweat can all weaken adhesion.
Clear strips may appeal to athletes who want a discreet look, while stronger woven formats may suit sweatier sessions. Comfort and skin compatibility should guide the choice. Stronger is not automatically better if it causes irritation.
Find your training-day fit
Explore On The Nose Co. nose strips designed for running, workouts and active use. We deliver across the United States, with free US shipping on qualifying orders over US$60.
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Learn how nasal strips work for sport and sleep, compare the best nose strips for running, or use the On The Nose Co. Sport Breathing Product Finder.
Frequently asked questions
Why do athletes wear nasal strips?
Athletes may wear them to reduce the feeling of nasal restriction, support comfortable nasal breathing during lower-intensity work or create a consistent training routine. Individual experiences vary.
Do nasal strips improve athletic performance?
Research does not show a consistent improvement in VO₂max, heart rate, strength, speed or endurance among healthy athletes. A strip may still make nasal airflow feel more comfortable.
Do nasal strips increase oxygen?
They can mechanically support the nasal passage, but this does not mean they increase blood oxygen or deliver more oxygen to working muscles in healthy athletes.
Can football and basketball players wear nasal strips?
Some team-sport athletes use them during warm-ups or training for breathing comfort. Players should follow their league, team and equipment rules and test skin compatibility first.
Can I wear a nasal strip during high-intensity exercise?
Yes, provided it is comfortable and secure, but combined nose-and-mouth breathing is normal as intensity rises. Do not force nose-only breathing when your body needs more airflow.
How do I stop a nasal strip falling off during training?
Wash and completely dry your nose, keep skincare products away from the placement area, apply the strip before sweating and press the full surface firmly according to its instructions.
Does On The Nose Co. ship athletic nasal strips to the USA?
Yes. On The Nose Co. delivers throughout the United States and offers free US shipping on qualifying orders over US$60. Current delivery information is shown at checkout.
General information only: This article is educational and is not medical or performance advice. Nasal strips do not diagnose or treat asthma, sleep apnea, a deviated septum or another condition. Stop exercising and seek appropriate medical care for chest pain, faintness, severe shortness of breath or unusual breathing difficulty.