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Nasal strips aren’t just for sleeping anymore. Several athletes, like Madison Keys, several soccer players, and even Hyrox participants have started wearing these strips from brands like Breathe Right, Strippy, Gale, Dream Recovery, and Intake. They supposedly improve airflow to better your workout performance—but do they really work?
In theory, it seems possible. When you breathe through the nose, air flows through your nasal passageways and nasal valve (the curved and most narrow part at the top of the nose), says Gregory Levitin, MD, an otolaryngologist and head and neck surgeon at Mount Sinai hospitals and the founder and medical director of OpenSinus Ear, Nose & Throat in New York.
Meet the experts: Gregory Levitin, MD, is an otolaryngologist and head and neck surgeon at Mount Sinai hospitals and the founder and medical director of OpenSinus Ear, Nose & Throat in New York. Sakeena Payne, MD, is a Texas-based ear, nose, and throat physician, or otolaryngologist. Erich P. Voigt, MD, is a clinical professor and director of otolaryngology, head and neck surgery at NYU Langone Medical Center.
This process should happen without any blockages or feelings of stuffiness. But sometimes the top of the nose can be so narrow—due to the way it naturally developed, or from trauma, allergy inflammation, or even aging—that it might “fail to keep the nasal passages open,” says Sakeena Payne, MD, a Texas-based ear, nose, and throat physician, or otolaryngologist.
If that sounds like you, it may be helpful to wear nasal strips in your daily life, like when you’re sleeping, and maybe even working out. Ahead, learn how nasal strips work when you’re in the gym or on a track, and whether your workouts stand to benefit from them, according to doctors.
The Science Behind Nasal Strips
Nasal strips are typically a bent or flexible adhesive piece of plastic or metal that sits just above the nasal valve to open up the nasal passages by lightly pulling either side of the nose outward. When you place the adhesive just above the nasal valve, the strip lifts the cartilage up and away from the center of the nose, says Dr. Levitin. “You’re giving yourself a few more millimeters of space that can suspend the cartilage and keep the nasal passageways open,” he adds, which can “translate to an exponential increase of airflow.”
When it comes to workouts, nasal strips can definitely be beneficial. “It’s a time of increased need for oxygenation of tissues in the body,” says Dr. Payne. When you put on a nasal strip, your airways open further, making way for more oxygen to get to the organs in need, like the lungs, heart, and muscles.
The increased oxygen throughout the body can “ensure that muscles, organs, and tissues operate more efficiently,” Dr. Payne says. Over time, this process can help benefit several aspects of your workouts. It can improve your strength and endurance as well as your VO2 max (how much oxygen your body consumes while exercising) and heart rate variability (the difference in amount of time between your heartbeats)—both well-renowned indicators of fitness performance, adds Dr. Levitin.
Research hasn’t quite caught up with the trend, however. Studies on the effectiveness of nasal strips for workouts are pretty limited, and the results are mixed. A 2021 meta-analysis in European Archives of Oto-Rhino-Laryngology of 19 studies found that nasal strips did not improve participants’ VO2 max, heart rate, or rate of perceived exertion (how hard you feel like you’re working) during exercise. Still, our experts believe the strips can better your workout routine.
Who Should Use a Nasal Strip for Workouts
Whether you’re an everyday exerciser or ultra-marathoner, nasal strips can be used by anyone; although if you don’t already have breathing issues, there’s no need to spend the money on an unnecessary gadget. Still, it’s not going to hurt your workout performance either if you really want to give it a try.
Nasal strips can be especially helpful for those who “feel they do not get an adequate breath” or notice that their nose pinches when they inhale through the nose, making it harder to breathe, says Erich P. Voigt, MD, a clinical professor and director of otolaryngology, head and neck surgery at NYU Langone Medical Center.
More specifically, nasal strips are a great option for those with nasal deformities (like a deviated septum or nasal valve collapse) or other obstructions who cannot get or may not want corrective surgery, says Dr. Payne.
How to Shop for Nasal Strips
Nasal strips are sold in pharmacies and online. The type and brand you choose will depend on your comfort and aesthetic preference, and your goal with the strips, like whether you’re using them for workouts or sleep. For instance, magnetic nasal strips (which add magnets to the adhesive system to further pull the nose open), like those from Intake, may have a stronger pull and open your nasal passageways better than non-magnetic options, says Dr. Payne. This, in turn, could make them a better option for workouts.
On the other hand, someone who prefers a less noticeable option may want to turn to thinner, skin-colored strips. Dr. Voigt recommends Breathe Right to both his patients and his rec sports teammates with nasal blockages.
Nasal Strips
Courtesy
Nasal Strips
Courtesy
If you want a more personalized approach or you find that the adhesives irritate your skin, Dr. Payne recommends visiting an ear, nose, and throat specialist who can assess your anatomy and offer more customized treatment options. They may include surgery, implant procedures, nasal cones to open up the passageways, or more intensive treatments. But treatments can also be less invasive, like nasal sprays for allergy inflammation, says Dr. Levitin.
In all, nasal strips can be a useful and easily accessible tool for elevating a workout. Whether you’re a pro athlete or a fitness newbie, it doesn’t matter—you can stand to reap the benefits of breathing better.
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