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Why Athletes Use Nasal Strips for Better Performance? The Science Behind It
- By Kylie
- Update 2025/03/09
739 words, 3.28 minutes read time
Introduction
Breathing plays a crucial role in athletic performance. Whether you’re a runner, cyclist, or weightlifter, efficient oxygen intake can improve endurance and overall performance. Nasal strips have gained popularity among athletes as a non-invasive way to enhance breathing. But do they actually work? Are they just a placebo, or is there real science behind their effectiveness? Let’s explore the role of nasal strips in sports performance.
Do Nasal Strips Improve Athletic Performance?
Nasal strips can slightly improve breathing efficiency by reducing nasal resistance, but their impact on overall performance is limited. Studies suggest that while they help open nasal passages and improve airflow, they do not significantly increase oxygen uptake or endurance in highly trained athletes (Dr. Will O’Connor, 2021).
However, many athletes still report subjective benefits, such as:
Easier nasal breathing, especially during moderate exercise
Reduced nasal congestion, which can be helpful for those with allergies or colds
Lower perceived breathing effort, making exercise feel less tiring
While nasal strips are not a substitute for proper training or medical interventions, they can be a useful aid for athletes looking for better nasal airflow.
How Do Nasal Strips Work for Exercise?
Nasal strips are small adhesive bands that stick to the bridge of the nose. They work by gently pulling up the skin, which:
Opens the nasal passages and reduces airway resistance
Increases airflow, allowing more oxygen to enter the lungs
Helps reduce congestion, making it easier to breathe through the nose
A study in the Biomedical Engineering Online Journal found that nasal strips reduce nasal resistance by about 0.5 cm H₂O/Lps, making breathing more efficient (Biomedical Engineering Online, 2004).
While this does not directly increase lung capacity, it can make nasal breathing easier, especially for those who experience congestion or mild airflow restrictions.
Why Are Bodybuilders and Runners Wearing Nasal Strips?
Many runners, cyclists, and bodybuilders use nasal strips for various reasons, including:
1. Improved Nasal Breathing
Athletes who engage in intense exercise often switch to mouth breathing due to nasal resistance. Nasal strips encourage nasal breathing, which:
Helps filter and warm the air before it enters the lungs
Increases nitric oxide production, which can improve oxygen absorption
Reduces the risk of dry mouth and throat irritation
2. Reduced Nasal Congestion
Athletes who suffer from allergies, colds, or sinus congestion may benefit from nasal strips, as they help keep the nasal passages open and clear.
3. Enhanced Sleep and Recovery
Good sleep is essential for muscle recovery. Many athletes use nasal strips at night to reduce snoring and nasal congestion, leading to better sleep quality and improved recovery after workouts.
Scientific Studies on Nasal Strips and Oxygen Intake
1. Do Nasal Strips Increase Oxygen Uptake?
Some research suggests that nasal strips can slightly reduce oxygen consumption during submaximal exercise (UCI Health, 2016). However, most studies agree that they do not significantly improve VO₂ max (maximum oxygen uptake), which is a key indicator of endurance performance.
2. Do Nasal Strips Reduce Breathing Effort?
A study published in PubMed concluded that nasal strips do not improve maximum oxygen intake, but they can make breathing feel easier (PubMed, 2020). This suggests that while nasal strips may not directly enhance endurance, they can reduce perceived exertion, making workouts feel less tiring.
3. Are Nasal Strips a Placebo?
A ScienceDaily study found that while nasal strips make breathing through the nose easier, they do not significantly impact high-intensity performance (ScienceDaily, 1998). However, many athletes still use them due to the psychological benefits of feeling like they can breathe more easily.
Best Nasal Strips for Athletes
When choosing nasal strips for sports performance, consider the following factors:
✔ Medical-grade adhesive: Ensures the strip stays in place during intense workouts
✔ Hypoallergenic material: Prevents skin irritation and discomfort
✔ Flexible design: Adapts to different nose shapes for a secure fit
✔ Extra-strong lifting power: Provides better airflow improvement for athletes
Conclusion
Nasal strips may not be a miracle solution for athletic performance, but they can help improve nasal airflow, reduce congestion, and make breathing feel easier during exercise. While scientific studies suggest their impact on endurance is limited, many athletes find them helpful for enhancing comfort and breathing efficiency.
If you are looking for high-quality nasal strips designed for athletes, check out Viva Tape. We specialize in medical-grade, hypoallergenic nasal strips that provide a secure fit and enhanced airflow for sports performance.
Learn more at vivatape.com.
References
Dr. Will O’Connor (2021). “Nasal Strips: Fad Science or Performance Enhancer?” Link
Biomedical Engineering Online (2004). “Decrease of resistance to air flow with nasal strips.” Link
UCI Health (2016). “Study compares nasal strips.” Link
PubMed (2020). “Does the external nasal dilator strip help in sports activity?” Link
ScienceDaily (1998). “Study shows athletes get no kick from nasal strips.” Link
