Nasal Strips for Running and the Gym: Do They Help You Breathe Better?

Last updated: October 2026 · 6-minute read · By the Rustic Team

You've seen them on football players, runners and people in the gym: a strip across the nose. Some people swear they breathe better and last longer. Others say it's just a look. Here's what the science actually says about nasal strips and exercise, and when one is worth wearing.

Why did athletes start wearing nasal strips?

Nasal strips became famous in American football. The company behind Breathe Right sent several hundred boxes of strips to all 28 NFL team trainers, and trainers reported that some players wore them to bed for deeper, better sleep. Players soon started wearing them during games too, and in the January 1995 Super Bowl, San Francisco 49ers stars Jerry Rice and Ricky Watters played wearing them on national TV.^[1][2] Sales took off, and strips have been part of sports culture ever since.

The detail most people forget: sleep was part of the story from the start, not just performance.

Do nasal strips improve athletic performance?

For healthy people, the best evidence says no. In 2021, researchers screened 624 studies and included 19 in a systematic review and meta-analysis on nasal strips during exercise.^[3] When they pooled the data:

What they measured	People tested	Result with a nasal strip
VO2max (aerobic capacity)	168	No significant difference
Heart rate	138	No significant difference
Perceived exertion (how hard it feels)	92	No significant difference

“The external nasal dilator strip showed no improvement in VO2max, HR and RPE outcomes in healthy individuals during exercise.”

Dinardi et al., European Archives of Oto-Rhino-Laryngology, 2021

There's a simple reason. At hard efforts, your body needs far more air than the nose can deliver, so you breathe through your mouth anyway. Once the mouth is open, widening the nostrils makes little difference.

So why do people say they breathe better with one?

Because, mechanically, they do. Strips lower the resistance to breathing through your nose. In a 2019 sleep-lab study, nasal resistance was 39.1% lower with a strip.^[4] That's real, and you notice it most at easy and moderate effort, when you're still breathing through your nose: warm-ups, easy runs, walks, cycling, and rest between sets.

Should you breathe through your nose when you train?

Nose breathing during easy training is popular, and there's some early research behind it. In a 2018 study, 10 recreational runners who had trained with nose-only breathing for at least six months did two tests: one breathing through the nose, one through the mouth.^[5]

• Their VO2max was the same either way.
• At a hard steady pace (85% of max), nose breathing gave better running economy: they moved less air to do the same work.

Two caveats: it was a small group, and these runners had spent months getting used to nose breathing. If you want to try it, build up slowly on easy sessions. A nasal strip can make that early phase more comfortable by keeping your nostrils open.

When does a nasal strip make sense for training?

Situation	Will a strip help?	Why
Easy runs, walks, warm-ups	Likely	You're breathing through your nose, and lower resistance makes that more comfortable
Practising nose breathing	Likely	Keeps the nostrils open while you adapt
Sprints, HIIT, max-effort sets	Unlikely	At high effort you breathe mostly through your mouth
Sleep the night before training or a match	Likely, if your nose is the problem	Easier nose breathing can mean fewer awakenings, and good sleep is real recovery
Stuffy nose from dust or AC	Somewhat	Opens the entrance of the nose, but doesn't clear swelling from a cold

How to keep a nasal strip on when you sweat

1. Apply it before you start sweating. Put it on at home or before your warm-up, not halfway through a session.
2. Clean and fully dry the skin. Sweat, oil, sunscreen and moisturizer all stop the adhesive from sticking.
3. Place it in the right spot: middle of the nose, just above where the nostrils flare.
4. Press the ends for a few seconds so the adhesive warms up and grips.
5. After training, wash your face with warm water before you peel it off, and use a fresh strip next time.

Prefer a skin-tone look? Try the classic Breathe Nose Strips.

Don't forget the other half: sleep

Training breaks you down; sleep is when you rebuild. Adults need at least 7 hours a night, and athletes usually benefit from more. If you train hard but sleep in a hot, noisy or bright room, fix that first. It will do more for your performance than anything you wear on your face. Our guide How to Sleep Better in Egypt covers heat, dust, noise and light.

Want the full research on strips and sleep? Read Do Nasal Strips Actually Work?

Frequently asked questions

Do nasal strips increase oxygen intake during exercise?

Not in a measurable way for healthy people. A 2021 meta-analysis found no change in VO2max. They make nose breathing feel easier, which most people notice at easy and moderate effort.

Can I wear a nasal strip while lifting weights?

Yes. It won't make you stronger, but some people like it for breathing between sets and during warm-ups. Apply it before you start sweating so it stays on.

Are nasal strips allowed in sports competitions?

They're widely used in sports like American football and running, but rules differ between sports and events. If you compete, check your league's or federation's rules.

Can I reuse a nasal strip after training?

No. The adhesive and spring weaken after one use, and a used strip won't grip or lift properly. Use a fresh one each time.

Clear or black nasal strips: which is better for sport?

They do the same job. Black strips are mostly about style. Many athletes prefer the sporty look, while others want something less visible.

References

1. The Virginian-Pilot. Breathe Right: bandages aren't for busted noses, 2 February 1995. https://scholar.lib.vt.edu/VA-news/VA-Pilot/issues/1995/vp950202/02020019.htm
2. Tampa Bay Times. Latest sports accessory is nothing to sniff at, 24 January 1995. https://www.tampabay.com/archive/1995/01/24/latest-sports-accessory-is-nothing-to-sniff-at/
3. Dinardi RR et al. Does the external nasal dilator strip help in sports activity? A systematic review and meta-analysis. European Archives of Oto-Rhino-Laryngology, 2021. https://doi.org/10.1007/s00405-020-06202-5
4. Wheatley JR et al. Objective and subjective effects of a prototype nasal dilator strip on sleep in subjects with chronic nocturnal nasal congestion. Advances in Therapy, 2019. https://doi.org/10.1007/s12325-019-00980-z
5. Dallam GM et al. Effect of nasal versus oral breathing on VO2max and physiological economy in recreational runners following an extended period spent using nasally restricted breathing. International Journal of Kinesiology and Sports Science, 2018. https://doi.org/10.7575/aiac.ijkss.v.6n.2p.22

This article is for general information and is not medical advice. If you have ongoing sleep or breathing problems, speak to a doctor.