Nasal strips, traditionally used to relieve congestion during sleep, are gaining traction among athletes and fitness enthusiasts. From professional tennis players to Hyrox competitors, more people are applying these adhesive bands to their noses during workouts, claiming they enhance airflow and boost performance. But is this a legitimate technique, or just another fitness trend?
The Science Behind Enhanced Breathing
The idea is rooted in basic physiology. The nasal valve—the narrowest part of your nasal passage—can restrict airflow, especially if it’s naturally narrow, damaged, or inflamed. Nasal strips work by gently pulling the cartilage of the nostrils outward, widening the passage and allowing for easier breathing. According to Gregory Levitin, MD, an otolaryngologist at Mount Sinai, this can create “a few more millimeters of space…that can translate to an exponential increase of airflow.”
During exercise, the body demands more oxygen. Improved nasal breathing theoretically delivers that oxygen more efficiently to muscles, organs, and tissues, potentially improving endurance, strength, and VO2 max (the maximum amount of oxygen your body can use during exercise). Sakeena Payne, MD, an ear, nose, and throat physician in Texas, explains that better oxygenation ensures muscles and organs operate more efficiently.
What the Research Says
While the concept sounds promising, the scientific evidence is mixed. A 2021 meta-analysis of 19 studies found no significant improvement in VO2 max, heart rate, or perceived exertion among participants using nasal strips during exercise. However, experts still believe they can be beneficial.
Erich P. Voigt, MD, Director of Otolaryngology at NYU Langone, suggests that nasal strips can be particularly helpful for those who already experience breathing difficulties or have structural issues like a deviated septum or nasal valve collapse. For individuals with these conditions, nasal strips can offer a non-surgical way to improve airflow.
Who Should Consider Using Nasal Strips?
Nasal strips aren’t a magic bullet for everyone. If you breathe comfortably during exercise, there’s likely no need to spend money on them. However, if you struggle to breathe through your nose, experience pinching sensations when inhaling, or have a known nasal obstruction, they might be worth trying.
The market also offers variations: magnetic strips, like those from Intake, may provide a stronger pull than standard adhesive strips. Breathe Right is another popular choice, often recommended by medical professionals.
Beyond Strips: Other Solutions
For persistent breathing problems, experts recommend consulting an ear, nose, and throat specialist. Options range from surgery to correct structural issues to less invasive treatments like nasal sprays for allergy inflammation. Customized solutions, like nasal cones, can also be considered.
Ultimately, nasal strips can be a useful tool for improving airflow during workouts, particularly for those with pre-existing breathing difficulties. While research is still catching up, the potential benefits—improved oxygenation, enhanced endurance, and better overall performance—make them a worthwhile consideration for some athletes.
