Nasal breathing strips are drug-free, over-the-counter devices consisting of an adhesive bandage with embedded flexible splints, applied externally across the bridge of the nose. These mechanical strips gently pull outward on the sides of the nostrils, widening the nasal passages to facilitate easier breathing. The core purpose of these devices is to reduce resistance to airflow, which is often compromised during sleep, illness, or physical exertion. Evaluating the effectiveness of these external dilators requires a look at their physical action and the specific contexts of their use, such as alleviating snoring or maximizing athletic performance.
The Physical Mechanism of Nasal Dilation
The nose’s internal structure includes the nasal valve, which is the narrowest point of the entire airway and the primary bottleneck for airflow. This area is composed of flexible cartilage and soft tissue that can naturally collapse inward during vigorous inhalation or when lying down, significantly increasing airway resistance. Nasal strips work by applying a gentle, opposing force to this potential collapse. The embedded splints possess a spring-like memory, attempting to straighten out once applied over the curve of the nose. Since the strip is adhered to the skin, this spring force physically lifts and pulls the outer walls of the nasal valve area. This mechanical action increases the cross-sectional area of the passage, a process known as external nasal dilation.
This dilation reduces the resistance to air moving through the nose, making both inhalation and exhalation less strenuous. Research indicates that this mechanism can increase the nasal valve area by an estimated 23% to 31% and reduce nasal resistance by up to 38% in some individuals. The strips provide temporary, mechanical support, which is particularly helpful when the nasal passages are narrowed due to congestion or natural anatomy.
Scientific Evidence for Snoring and Congestion Relief
The primary medical application for nasal strips is the relief of nasal congestion and the management of mild snoring. For individuals suffering from temporary congestion due to colds, allergies, or minor structural issues, the strips mechanically restore a wider breathing pathway. Studies have demonstrated that using an external nasal dilator strip can improve nasal airflow, helping to counteract the swelling of nasal tissues. By maintaining open nasal passages, the strips facilitate continuous nasal breathing, which is more efficient for filtering, warming, and humidifying inhaled air. This is beneficial for sleep quality, as it can reduce the mouth breathing often associated with congestion.
People with chronic nasal congestion or those with a narrow nasal valve area frequently report significant subjective improvements in their ability to breathe freely at night. For snoring, the strips are most effective when the sound is generated primarily by nasal obstruction rather than throat tissue vibration. By opening the nasal passages, the strips reduce the high-velocity airflow that causes soft tissues to vibrate, which can decrease the volume and frequency of the snoring sound.
The strips are not a treatment for sleep apnea. However, they can reduce the work of breathing and improve sleep continuity for those whose snoring stems from minor nasal airway resistance.
Addressing Claims Regarding Athletic Performance
The theory behind using nasal strips for exercise is that maximizing nasal airflow should improve oxygen delivery and endurance during physical activity. Nasal strips are proven to reduce nasal resistance and can increase the percentage of air inhaled through the nose, even during moderate-to-heavy workloads. This facilitation of nasal breathing promotes the production of nitric oxide, which acts as a vasodilator to improve oxygen absorption in the lungs. Despite the proven reduction in airflow resistance, most scientific studies show that nasal strips do not translate to significant objective performance gains in trained athletes. Metrics such as maximal oxygen uptake (VO2 max) or time-to-exhaustion typically show no measurable improvement when using the strips.
During intense exercise, the body naturally switches to mouth breathing to meet the high demand for oxygen, rendering the nasal dilation less impactful. The benefits experienced by athletes are often related to a reduced perception of effort and increased comfort during exercise, especially in cases of existing nasal issues. The psychological effect of feeling like one is breathing more easily can influence performance. For light-to-moderate exercise or during recovery periods, the strips can aid in maintaining efficient nasal breathing, which may support overall respiratory health and comfort.