Nasal Strips in Fitness: Do They Actually Improve Your Workout?
- Posted on: Jan 6 2026
Over the past several years, more and more people—from casual gym-goers to elite endurance athletes—have been wearing nasal strips during training. These small adhesive devices promise better airflow, easier breathing, and improved performance. But do they actually deliver? And who might truly benefit from using them?
This article breaks down how nasal strips function, what the research says about their physiological effects, and whether they are worth adding to your training toolkit.
How Nasal Strips Work?
Nasal strips, formally known as external nasal dilators, sit across the bridge and sidewalls of the nose. Their purpose is to widen the narrowest portion of the nasal airway, called the nasal valve. Because this area naturally collapses slightly during inhalation, a nasal strip acts like a tiny spring, gently pulling the nostrils outward to keep the pathway open.
When the nasal valve is widened, airflow increases—especially during inhalation. In theory, this could improve oxygen delivery and help an athlete perform at a higher level.
Do They Elevate Performance Physiologically?
Although nasal strips do increase nasal airflow, the current body of research does not show meaningful improvements in exercise performance for most people. The reasons are straightforward:
- During high-intensity activity, most people naturally switch from nasal breathing to mouth breathing. Once this happens, the strip provides little or no benefit.
- Oxygen intake is rarely the limiting factor in athletic performance. More often, limitations arise from cardiovascular capacity, muscle efficiency, or lactate threshold. In other words, even if you breathe more easily through your nose, that alone does not dramatically change how your body uses oxygen.
As a result, studies generally find that nasal strips do not significantly enhance endurance, speed, strength output, or overall performance in otherwise healthy athletes.
Who Might Benefit the Most?
While the average exerciser may not gain measurable performance benefits, certain groups can experience meaningful improvement in airflow and comfort:
- Individuals with a deviated septum
- Those with nasal valve collapse, often related to trauma or past surgery
- People with chronic nasal congestion, including allergies
In these patients, nasal strips can offer a temporary benefit by opening the nasal airway and preventing collapse on inspiration. For some people, that improvement can reduce the sensation of shortness of breath or ease breathing during moderate exercise.
It is worth noting that surgical correction of nasal structural problems has been associated with measurable improvements in oxygen uptake and endurance—changes that nasal strips alone cannot fully replicate.
Should the Everyday Exerciser Use Them?
Apart from the cost of the strips and a possible allergic reaction to the adhesive used, there is generally no risk to using nasal strips. They can be used safely by athletes of all levels.
Final Thoughts
Nasal strips are a low-risk, low-cost tool that can make breathing feel easier for some athletes, especially those with structural nasal limitations or congestion. For most healthy individuals, however, they are unlikely to meaningfully change their exercise performance. Still, if they improve your comfort or confidence during training, they may be worth incorporating.
Support for Better Breathing and Performance
If you have questions about nasal breathing, structural nasal issues, or whether nasal strips are right for you, Sinus & Snoring Specialists can help. We evaluate breathing concerns, diagnose structural causes of obstruction, and offer both non-surgical and surgical treatment options tailored to your needs. To schedule a consultation or learn more about how we can support your athletic performance and everyday breathing, contact us at 512-601-0303.
Tagged with: Fitness, nasal, Nasal Strips
Posted in: Deviated Septum, nasal congestion, Nasal Strips, nasal valve collapse, Sinus and Nasal, Sinus Surgery, Turbinate reduction
