Function, benefits & growing popularity among athletes
A blocked nose, bothersome snoring, or difficulty breathing during sports or sleep are complaints many people know. Often we reach for nasal sprays to open the nose, but these sprays contain blood vessel-constricting substances that can become addictive with long-term use and cause a rebound effect; your nasal lining swells even more, making you spray more often. Nasal strips offer a mechanical, medicine-free solution to this problem. They are popular among people who want to sleep better at night or reduce snoring, but are also increasingly used by athletes to breathe more freely during exertion. In this blog, you will read what nasal strips are, how they work, when you can use them, and why they are gaining ground among athletes.
What are nasal strips?
A nasal strip is a thin, flexible plaster that you stick horizontally over the bridge of the nose. The plaster contains one or two spring-like plastic strips. When you apply the strip to your nose, these strips want to bend back to their original shape. This causes the edges of your nostrils to be gently lifted upwards and the nasal opening to widen slightly. This mechanical lift creates more space for airflow through your nose. This is why nasal strips are also called nose plasters or anti-snore plasters. Because they contain no medicines and work solely mechanically, they are easy to use.
The strips are usually hypoallergenic and made of skin-friendly material, so the chance of irritation is minimal. You simply stick the strip over the narrowest part of the nose (where the bone transitions into cartilage) and press the ends firmly. After applying, you often immediately notice that the nostrils are more open and that air flows more easily through the nose.
How do nasal strips work?
Mechanical principle
Nasal strips work because they physically open the nostrils, not because an active substance is released. The flexible strips in the plaster are stiff enough to pull the edges of the nose outward. This reduces resistance when inhaling and allows air to enter more easily. This opening takes place exactly at the narrowest point of your nasal entrance – the nasal valve – where most air resistance occurs. Due to the increased passage, more air can flow through your nose, making you less inclined to breathe through your mouth.
Effect on snoring and breathing
Because air resistance decreases and the passage widens, many people find they breathe more easily through the nose and snore less. Nasal strips can reduce snoring when the snoring sound is partly caused by a narrow nasal entrance. However, they should not be seen as a solution for more complex causes of snoring, such as obstructive sleep apnea or problems with the throat or tongue base. In those cases, medical advice is needed and other treatments are more effective. Research on the effect of nasal strips on snoring and breathing shows mixed results. Some users and their partners report that the snoring sound decreases, while objective sleep measurements sometimes find little difference. Nevertheless, many people, especially with colds or mild obstruction, experience relief because the strip opens the nasal passage.
With colds and allergies
Many manufacturers promote nasal strips as a means that provides immediate relief with colds, hay fever, or a crooked nasal septum. By opening the nose, excess mucus can be better drained and breathing becomes less tiring. Especially with temporary nasal blockage – for example due to allergens or at the start of a cold – a nasal strip can be a handy, medicine-free aid.
Why do athletes wear nasal strips?
In the sports world, you increasingly see athletes with a nasal strip on their nose. The phenomenon began in the nineties with American football players, but now you also see cyclists, runners, and other athletes with plasters on their nose. There are several reasons for this:
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Better nasal breathing during exertion. During intense exertion, you breathe faster and deeper. The negative pressure that arises during heavy breathing can pull the nostrils inward and narrow the passage. A nasal strip keeps the nostrils open, allowing athletes to continue breathing through the nose longer. Breathing through the nose has advantages: inhaled air is filtered, moistened, and warmed before reaching the lungs, which can reduce irritation.
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Comfortable feeling. Many athletes experience freer breathing with a nasal strip. This can partly be a placebo effect, but a comfortable feeling during a race or training helps to stay relaxed and maintain focus. More pleasant breathing can contribute to a better experience of the sport performance.
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Less mouth breathing. When the nose remains well open, mouth breathing is less necessary. Mouth breathing often leads to a dry mouth and throat, and can even slightly raise the heart rate because breathing becomes irregular. By continuing to breathe through the nose, the mouth stays hydrated and the athlete experiences a calmer breathing rhythm.
Although some athletes are enthusiastic about the effect, scientific evidence that nasal strips actually improve sports performance is limited. Studies show varying results: some research finds no measurable improvement in oxygen uptake or endurance during heavy exertion. Still, many athletes report subjective benefits, such as a freer feeling when breathing, and for that reason they continue to use the strip.
Practical tips for using nasal strips
Choose the right size and type
Nasal strips are offered in different sizes and variants. Most brands distinguish sizes such as Small/Medium or Large. Choose a size that fits the width of your nose: a strip that is too small lifts insufficiently, while a strip that is too large can come loose at the edges. Transparent strips are ideal for daytime or during sports activities because they are less noticeable; skin-colored versions are often used at night.
How to apply a nasal strip
Correct placement ensures optimal effect and reduces the chance that the strip will come loose:
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Clean and dry your nose bridge beforehand. Grease or moisture on the skin causes the strip to adhere less well.
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Position the strip across the nose, just above the nostrils at the transition between bone and cartilage.
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Press the ends firmly and rub the strip lightly so the plaster sticks well to the skin.
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Remove the strip after use by wetting your face with lukewarm water and gently peeling off the ends. This prevents irritation.
Prevent irritation
The glue of a nasal strip can cause slight redness, itching, or irritation in some people. These are the most common side effects. If you have sensitive skin, choose a hypoallergenic variant and vary the position of the strip slightly so the same piece of skin is not stressed repeatedly. Test the strip first during the day on a small part of the skin to see if you react to it.
Combine with other anti-snoring aids
For extra support, you can combine nasal strips with other anti-snoring products:
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Mouth tape: This helps healthy adults keep the mouth closed during sleep, thereby encouraging nasal breathing.
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Nasal rinse or saline solution: Before applying the strip, it can be pleasant to rinse the nose to remove mucus and allergens.
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Anti-snore kit or snore guard: For more serious snoring problems, you can consider a nasal dilator or snore guard.
Frequently asked questions
Can you wear a nasal strip every night?
Yes, nasal strips are suitable for daily use. Pay attention to your skin: vary the exact position by a few millimeters and choose a skin-friendly variant if you experience irritation.
Do nasal strips help with a crooked nasal septum?
They can temporarily open the nasal entrance a bit more, making breathing somewhat easier. However, they do not solve a structural problem. For severe complaints, it is advisable to consult a doctor.
Are nasal strips safe for children?
Many manufacturers state that the strips are suitable for adults and children. For young children, it is wise for an adult to help with applying and removing. Make sure the skin does not become irritated.
Can you use nasal strips with colds or hay fever?
Yes, because the strip opens the nostrils, air can flow better through the nose and breathing becomes less tiring. They form a medicine-free alternative for people seeking temporary relief.
Do nasal strips improve sports performance?
Scientific research shows no clear evidence for performance improvement. Many athletes do report that they breathe more comfortably and that this increases their comfort during sports. The effect may therefore be mainly subjective.
Conclusion
Nasal strips are a simple, medicine-free way to open the nasal entrance and improve airflow. They can provide immediate relief with colds, allergies, or a crooked nasal septum and reduce snoring when a narrow nasal entrance is the cause. For athletes, they are mainly a tool to breathe more comfortably through the nose. Choose the right size, apply the strip correctly, and combine it if desired with other aids such as a nasal rinse or mouth tape for the best result.
Are you curious what nasal strips can mean for your sleep or sports experience? Then take a look at the Comformidable nasal strips in our webshop.