What are nasal strips?

Nasal strips are small adhesive devices worn across the outside of the nose. They are also known as external nasal dilators because they are designed to widen or stabilise the entrance to the nasal airway from the outside.

Most adhesive strips contain flexible spring-like bands. Once the strip is attached, those bands attempt to return to their original shape. That creates gentle outward tension across the skin and nasal sidewalls.

The science: how nasal strips open the nose

The front part of the nasal passage contains the nasal valve. This is generally the narrowest section of the nasal airway and contributes substantially to resistance when air is inhaled.

For some people, the sidewalls around this area are naturally narrow or pull slightly inward during a deep breath. A correctly positioned external strip supports those sidewalls and helps keep the valve more open during inhalation.

What changes when the nasal valve is supported?

Studies of external nasal dilators have found that they can increase the opening around the nasal valve and reduce measured nasal resistance. Many users also report that breathing through the nose feels easier.

That mechanical effect is the strongest and most defensible benefit of a nasal strip. Whether it also changes sleep, snoring or exercise performance depends on what is causing the original problem.

What nasal strips cannot change

• They cannot shrink inflamed tissue caused by allergies.
• They cannot remove mucus or cure a cold.
• They cannot straighten the nasal septum.
• They cannot remove nasal polyps.
• They cannot increase lung capacity.
• They do not directly increase the oxygen-carrying capacity of the blood.
• They cannot stop throat collapse caused by obstructive sleep apnoea.

Do nasal strips actually work?

Yes—nasal strips work mechanically to support the nasal valve. The more complicated question is whether that mechanical support solves the problem a person is trying to address.

On The Nose Co. focuses on this realistic use: helping people support nasal airflow without making unsupported claims that a strip can cure a medical condition or guarantee improved athletic performance.

How can nasal strips help with snoring?

Snoring happens when tissue vibrates as air moves through a narrowed upper airway. Nasal congestion can increase airflow resistance and encourage mouth breathing, which may worsen snoring in some people.

By supporting the nasal valve, a strip may reduce nasal resistance. This may help when the nose is a meaningful part of the snoring pattern—for example, when snoring becomes worse during allergy season, a cold or nights when nasal breathing feels restricted.

For a deeper explanation, read The Complete Guide to Snoring and explore the On The Nose Co. Nose Strips for Snoring & Sleep.

Can nasal strips improve sleep?

Some people sleep more comfortably when their nose feels more open. They may experience less awareness of congestion, less mouth opening or less dryness on waking.

However, sleep quality is affected by many factors, including stress, sleep timing, alcohol, room conditions, pain, snoring and sleep disorders. A strip may support one part of the problem without changing the entire night.

They may be worth trying when:

• Your nose feels narrow close to the nostrils.
• Your nasal sidewalls visibly pull inward during inhalation.
• Gently pulling your cheek outward makes breathing easier.
• Your nighttime congestion is mild or occasional.
• You want a drug-free way to support nasal airflow.

They may not be enough when:

• Your nose remains blocked on the same side for weeks.
• You have severe or uncontrolled allergies.
• You have nasal polyps or chronic sinusitis.
• You have a major septal deviation.
• You have signs of obstructive sleep apnoea.

Read Can Nose Strips Improve Sleep Quality? for a more detailed guide.

How do nasal strips work during exercise?

Exercise increases the amount of air moving through the respiratory system. Athletes with narrow nasal valves may notice that the sidewalls pull inward more strongly during a deep inhalation.

A nasal strip can help stabilise this area and make nasal breathing feel more comfortable during warm-ups, lower-intensity running, cycling, gym sessions and recovery periods.

Do they make athletes faster?

Current evidence does not show a consistent increase in VO₂ max, heart rate efficiency or endurance performance in healthy participants. The main benefit is more accurately described as nasal airflow support and breathing comfort.

That can still be valuable. A product does not need to increase VO₂ max to make a training experience more comfortable or help an athlete feel less restricted through the nose.

Explore On The Nose Co. Nose Strips for Running or read The Complete Guide to Sports Breathing.

Adhesive nasal strips versus magnetic nasal strips

Both styles aim to support the nasal sidewalls, but they apply tension differently.

Magnets do not create a special oxygen or circulation effect. Magnetic strips work through mechanical outward pull, just like other external nasal-support systems.

How to apply a nasal strip correctly

Why placement matters

A strip placed too high may sit on the rigid upper bridge and miss the nasal valve. A strip placed too low can interfere with the nostril openings or lift during facial movement.

For troubleshooting, read Why Do My Nose Strips Fall Off?.

How to choose the right nasal strip

The right strip depends on your nose shape, skin sensitivity, activity and preferred amount of support.

Are nasal strips safe?

Most adults can use external nasal strips safely when following the instructions. The most common issues are local redness, itching, mild discomfort or irritation from the adhesive.

Avoid applying them over:

• Broken, infected or sunburnt skin.
• Active eczema or dermatitis.
• A recent nasal injury or surgical site unless cleared by a clinician.
• Skin that has reacted strongly to the same adhesive previously.

Frequently asked questions