AFL Breathing, Training & Recovery Guide
Why AFL Players Use Nose Strips: Breathing, Running & Recovery Benefits
Discover why footballers wear nasal strips during training, matches and recovery, how they support nasal airflow and which On The Nose Co. products suit AFL players.
Updated July 2026 • 9 min read • Australian football guide
The Short Answer
AFL players may wear nose strips to reduce the feeling of restricted nasal airflow during warm-ups, running, training and recovery.
External nasal strips sit across the lower bridge of the nose and gently lift the outer nasal walls. For some footballers, this can make breathing through the nose feel clearer and more comfortable.
This may be useful during warm-ups, lower-intensity running, recovery between drills and sleep. During repeated sprints, tackling and high-intensity match play, breathing through both the nose and mouth remains completely normal.
On The Nose Co. nose strips for running are the most practical option for training and match day, while magnetic nasal strips provide a stronger reusable-style lifting system.
Nose strips do not guarantee faster running, greater endurance or improved AFL performance. Their primary purpose is to support nasal airflow comfort.
Australian Football
Learn More About Playing Australian Football
Visit the official AFL website for competitions, clubs, fixtures, player news and participation information.
Visit AFL.com.au → Find a Local Football Club →The Physical Demands of Football
Why Breathing Matters in AFL
Australian football combines endurance running with repeated high-intensity efforts. Players accelerate, sprint, decelerate, jump, tackle, change direction and compete physically before returning to continuous running.
Official AFL coaching resources describe football as demanding a combination of endurance, speed, agility, flexibility and strength. Players may cover substantial distances while also completing frequent short sprint efforts.
Because the intensity constantly changes, a player’s breathing also changes. Controlled nasal breathing may feel comfortable during warm-ups and lower-intensity movement, while mouth breathing becomes necessary during hard efforts.
AFL is not steady-state running
Footballers repeatedly move between jogging, sprinting, contact, skill execution and short recovery periods. A useful breathing strategy must adapt to the intensity rather than forcing nasal-only breathing throughout the match.
AFL Match Demands and Breathing Requirements
| Football Activity | Typical Intensity | Practical Breathing Approach |
|---|---|---|
| Pre-match warm-up | Low to moderate | Comfortable nasal or mixed breathing |
| Positioning and jogging | Moderate | Nasal or nose-and-mouth breathing as comfortable |
| Sprinting and chasing | Very high | Natural nose-and-mouth ventilation |
| Contested possessions | High and explosive | Avoid unnecessary breath-holding |
| Bench recovery | Falling intensity | Slow the exhale and regain breathing rhythm |
| Post-match recovery | Low | Relaxed nasal breathing where comfortable |
Nasal Airflow Support
7 Reasons Footballers Use Nose Strips
To Reduce the Feeling of Nasal Restriction
External nose strips gently lift the outer walls of the nose. This may make airflow feel clearer for players who experience narrowing around the nasal valve.
For More Comfortable Warm-Up Breathing
During mobility, light running and skill preparation, some players prefer controlled nasal breathing. A nose strip may make this feel easier before match intensity rises.
To Support a Familiar Match-Day Routine
Athletes often perform best with equipment and routines they have already tested. Applying a nose strip before training and matches can become part of a consistent preparation process.
For Training in Cold or Dry Conditions
Nasal breathing warms and humidifies incoming air. Although players will naturally mouth-breathe during hard efforts, comfortable nasal airflow may still be useful during warm-ups and lower-intensity periods.
To Manage a Blocked-Feeling Nose
Seasonal allergies, dust, grass and dry air can make nasal breathing feel restricted. A mechanical strip contains no decongestant medication and may provide temporary external support.
To Support Post-Training Recovery Breathing
After hard drills or conditioning, players often focus on gradually lowering their breathing rate. Clear nasal airflow may make slower recovery breathing feel more comfortable.
To Support Nasal Breathing During Sleep
Sleep is a major part of athlete recovery. Footballers who experience night-time nasal restriction or nasal-related snoring may also use nose strips away from the field.
Recommended for AFL Training & Match Day
On The Nose Co. Nose Strips for Running
Lightweight external nose strips designed for running, gym training, field sports and high-movement workouts.
Product Technology
How Do Nose Strips Work for Footballers?
A traditional external nasal strip contains flexible support bands. When the strip is applied across the lower bridge of the nose, these bands attempt to return to their original shape.
This creates a gentle outward lift on the sides of the nose and targets the nasal valve area, which is one of the narrowest parts of the nasal airway.
The result may be a reduction in nasal resistance and a clearer sensation when inhaling. The strip does not push oxygen into the body, increase lung size or replace physical conditioning.
- Guarantee a faster sprint time
- Replace endurance or strength training
- Prevent normal mouth breathing during hard efforts
- Treat asthma or exercise-induced bronchoconstriction
- Correct a significantly deviated septum
Stronger Reusable-Style Option
Magnetic Nasal Strips for AFL Players
On The Nose Co. Magnetic Nasal Strips use adhesive tabs placed on either side of the nose and a reusable magnetic lifting band.
The magnetic band connects to the tabs and pulls gently outwards. Some footballers may prefer this design because it provides a stronger or more noticeable nasal-opening sensation.
Magnetic nasal strips may suit players who want:
- A stronger outward lift
- A reusable magnetic component
- Replaceable adhesive tabs
- An option for training and recovery
- An alternative fit to a traditional nose strip
Traditional vs Magnetic Nose Strips for Football
| Feature | Running Nose Strips | Magnetic Nasal Strips |
|---|---|---|
| Design | One-piece adhesive strip | Adhesive tabs and reusable band |
| Profile | Lightweight and low profile | More visible lifting system |
| Lifting sensation | Moderate | More pronounced |
| Reusable parts | No | Magnetic band |
| Best for | Simple training and match-day use | Players wanting stronger support |
Match-Day Preparation
How to Keep a Nose Strip Secure During Football
1. Clean the Nose Thoroughly
Remove sunscreen, moisturiser, makeup, sweat and excess skin oil before applying the strip.
2. Dry the Skin Completely
Apply the strip before the warm-up begins. Adhesive may not bond as well once the skin is sweaty.
3. Position It Across the Nasal Valve
Place the strip across the widest lower part of the nose rather than high on the hard nasal bridge.
4. Press Firmly
Smooth down the centre and both ends, then press firmly for 15–20 seconds.
5. Test It Before Match Day
Wear the strip during skills training, conditioning and contact drills before using it during a competitive match.
Practical Football Breathing
A Simple Breathing Strategy for AFL Players
Use relaxed nasal breathing where comfortable and avoid turning the warm-up into an early conditioning session.
Allow natural mouth and nasal breathing. Do not restrict ventilation to maintain nasal-only breathing.
Relax the shoulders and focus on a complete exhale while your breathing rate settles.
Use comfortable nasal breathing during the cooldown if your nasal passages feel clear.
Recovery Away from the Field
Sleep and Recovery for AFL Players
Match performance is only one part of an AFL player’s routine. Recovery includes refuelling, hydration, mobility, injury management and sleep.
Official AFL reporting has highlighted sleep as an important recovery tool. Poor-quality sleep may affect alertness, decision-making, mood and the ability to recover between training sessions.
Players who experience a blocked-feeling nose or nasal-related snoring may use dedicated overnight nose strips to support nasal airflow.
Best On The Nose Co. option for recovery
On The Nose Co. Nose Strips for Snoring are designed for comfortable overnight use and may help when restricted nasal breathing contributes to snoring.
Shop Nose Strips for Sleep & Recovery →Football Recovery Routine
The On The Nose Co. AFL Breathing Stack
Training and Match Day
Use running nose strips for lightweight nasal airflow support during football and conditioning.
Stronger Nasal Support
Choose magnetic nasal strips when you prefer a stronger and reusable-style lifting system.
Sleep and Recovery
Use overnight nose strips to support nasal breathing when congestion or nasal restriction affects sleep.
Mouth-Open Sleep
Sleep mouth tape may suit selected adults who can already breathe comfortably through the nose.
Player Safety
When a Nose Strip Is Not the Answer
Players should seek medical advice for:
- Chest pain or pressure during exercise
- Fainting or unexplained dizziness
- Exercise-related wheezing or chest tightness
- Severe or unexplained breathlessness
- Persistent one-sided nasal obstruction
- Breathing pauses, gasping or choking during sleep
- Severe daytime sleepiness or regular morning headaches
60-Second Product Finder
Find the Best Nose Strips for Your Football Routine
Answer seven quick questions to receive a personalised recommendation for training, sport, sleep, snoring or stronger magnetic nasal support.
Take the Breathing Product Quiz →Frequently Asked Questions
AFL Nose Strips FAQ
Why do AFL players wear nose strips?
Footballers may wear nose strips to gently open the outer nasal passages and reduce the feeling of restricted nasal airflow during warm-ups, running, training and recovery.
What are the best nose strips for AFL?
On The Nose Co. nose strips for running are designed for field sports, cardio, gym and high-movement training.
Do nose strips improve AFL performance?
Nose strips may improve nasal airflow comfort for some athletes, but they are not proven to guarantee better running, endurance, strength, skill or match performance.
Can footballers breathe only through their nose?
Nasal breathing may feel comfortable during warm-ups and easier movement. During sprinting and intense match play, breathing through both the nose and mouth is normal and often necessary.
Will nose strips stay on during an AFL match?
Adhesion depends on skin preparation, sweat and contact. Apply the strip to clean, completely dry skin before warming up and press firmly for 15–20 seconds.
Are magnetic nasal strips suitable for football?
Magnetic strips may suit training or non-contact preparation. Players should test the product and confirm that it complies with their league, club and match-day equipment requirements before competition.
Can AFL players use nose strips for sleep?
Yes. Players who experience restricted nasal airflow or nasal-related snoring may use overnight nose strips as part of their recovery routine.
Do nose strips contain medication?
No. External nose strips work mechanically by gently lifting the outer nasal walls.
Can nose strips help with hay fever during football season?
A strip may support nasal airflow when the outer nasal valve feels narrow, but it does not treat the allergic inflammation causing hay fever.
Are nose strips allowed in AFL and local football?
Players should confirm current rules with their club, league or match officials. Equipment must not create a safety risk or breach applicable competition regulations.
Does the AFL endorse On The Nose Co.?
This article does not claim official AFL endorsement. On The Nose Co. is an independent Australian-owned breathing and performance brand.
Official AFL Resources and Further Reading
- AFL.com.au — Official AFL Website
- Play AFL — Find a Club and Get Involved
- AFL Draft Combine — Official Testing Information
- AFL.com.au — The Science of Pre-Season
- AFL.com.au — Match Recovery, Refuelling and Sleep
- AFL.com.au — AFLW Travel, Preparation and Sleep
- AFL.com.au — Sleep Apnoea Awareness in Elite Football
Built for Football Training & Recovery
Support Clearer Nasal Airflow with On The Nose Co.
Explore nose strips and magnetic nasal strips for football training, running, gym, match-day preparation and overnight recovery.
Shop Nose Strips for AFL & Running →
This article provides general information only and is not medical or performance advice. On The Nose Co. is not claiming official endorsement by the AFL, AFLW, any AFL club or individual player unless expressly stated in an authorised campaign. Nose strips may support nasal airflow comfort but are not guaranteed to improve football performance or treat asthma, sleep apnoea or structural nasal conditions.