Nasal strip for sports: does it work or not?
You've probably seen them. On the nose of a cyclist, a footballer, or that enthusiastic runner in the park. Those beige strips that push open the nostrils. Breathe Right, or a cheaper alternative. The idea is simple: if your nose is more open, more air gets in. More air means better performance. Makes sense, right? Well. Not quite.
What happens in your nose during exercise
Your nostril is the narrowest spot in your entire airway system. At rest, about 50 to 60 percent of all airway resistance passes through this small gateway. During intense exercise, your breathing rate is 10 to 20 times faster than at rest. At a certain point, your body automatically switches to mouth breathing simply because the nose can't keep up with the pace.
A nasal strip mechanically enlarges the opening of that nostril. Less resistance, more airflow. Sounds good. But what does the research say?
The science: small effects, much doubt
A systematic review from 2022, published in the Journal of Sports Sciences, examined eleven studies on nasal dilators in runners. The researchers found a statistically significant but small advantage for nasal strips compared to placebo: a slightly higher VO2max and a slightly lower perceived exertion (RPE). Compared to a control group without a strip, that difference disappeared.
The researchers' conclusion was cautious: the quality of the evidence is very low. There were few studies, small groups, and methodological limitations. They expect future research to further (slightly) adjust this view.
What does that mean in practice? A nasal strip might help you a little bit, but don't expect miracles from it. Especially if you're already fairly trained and used to exercising intensely.
When does your nose actually make a difference?
This is where it gets more interesting. Because there is another side to this story.
A study from 2025, published in the European Journal of Applied Physiology, was the first to examine what happens when athletes with real nasal obstruction (due to a deviated septum or enlarged turbinates) undergo surgery. Eleven athletes, all with a serious nasal condition, were tested on a treadmill before and after the procedure.
The result was striking: their running economy improved significantly. They consumed less oxygen at the same running speed. Their ventilation increased. The respiratory muscles had to work less hard, allowing more blood to be available for the working leg muscles.
For comparison: a nasal strip reduces nasal breathing resistance by about 10 percent. Surgical correction of a deviated septum reduces that resistance by about 50 percent. That's five times as effective.
That does not mean that everyone should run to the operating table. But it does show that the state of your nose matters more than most athletes think. Especially if you sleep poorly every night due to a stuffy nose, you'll notice that in your recovery and ultimately in your performance.
So: buy or not?
If you have a healthy nose and hope that a Breathe Right strip will help you reach a new personal record: the chance is slim. The effects might be there, but they are minimal and mainly apply to people who already have some difficulty with nasal breathing.
If you consistently have trouble breathing through your nose, snore at night, or sleep with your mouth open: then a consult with an ENT specialist is a better investment than a box of strips. Not because the strip is bad, but because it tackles the symptom rather than the cause.
For most athletes: a nasal strip doesn't hurt, costs little, and can easily contribute to a slightly more comfortable feeling during low-intensity training. But it's not a game-changer. That lies elsewhere.
Where is that game-changer?
In the basics. Well-structured training, sufficient recovery, sleep quality, nutrition. And if you run or strength train: an app that helps you track your progress and smartly build your workouts based on science.
Serious Fitness Lab has 400+ training schedules written by exercise scientist Sander Kers, based on current research, for every level and objective. No other app has this. Additionally, you will find 650+ exercise videos with real people, filmed from two angles. The weight memory automatically tracks what you have done, including your records per number of repetitions. Fast, clear, without hassle.
7 days free to try. Download the app and experience it yourself.
Sources
Gomes SKSP et al. (2022). Nasal dilator and physiological parameters associated to running performance: A systematic review and meta-analysis. Journal of Sports Sciences, 40(20), 2315-2326. https://doi.org/10.1080/02640414.2022.2151752
Melekoğlu T et al. (2025). Effects of surgical correction of nasal obstruction on running economy. European Journal of Applied Physiology. https://doi.org/10.1007/s00421-025-06009-4
START TRAINING SERIOUSLY
Discover new training methods based on scientific knowledge, improve your form and technique and seriously track your fitness goals.
