Do Nasal Strips Actually Work? The Science Explained
Updated By the StripAir teamShare
Quick answer: yes, nasal strips work for what they are designed to do. They lift the sides of the nose and widen the nasal valve, the narrowest part of the airway, which lowers resistance and makes breathing through the nose easier. Research shows they open the nasal valve and can reduce snoring that starts in the nose. They do not open the throat, so they are not a solution for sleep apnea.
Nasal strips are everywhere now: on runners, on fighters, on snorers and on tired parents. So are they a real tool or just tape on your nose? This guide explains how they work, what the studies actually found, who gets the most from them and where their limits are.
How do nasal strips work?
A nasal strip is a flexible band with a gentle adhesive on one side and thin, springy stiffeners inside. When you bend it over the bridge of your nose, the stiffeners try to spring back flat. That pulls the skin on the sides of your nose gently outward, like lifting the walls of a tent.
The part being lifted is the nasal valve, an area just inside the nostrils where the side wall of the nose meets the septum. It is the narrowest point in the entire airway. A 2025 review in Frontiers in Surgery puts its share at roughly half to two thirds of all the resistance to airflow inside the nose. Because airflow resistance rises sharply as a tube narrows, even a small increase in width at this point makes a noticeable difference to how easily air moves.
What does the science say about nasal strips?
External nasal strips have been studied since the 1990s. The main findings:
| Question | What studies found |
|---|---|
| Do strips widen the nose? | Yes. A study of athletes using acoustic rhinometry measured a significantly larger nasal valve area with a strip on (Laryngoscope, 1997). |
| Do strips lower nasal resistance? | Yes. Reviews consistently report a larger valve area and lower resistance to breathing in through the nose. |
| Do strips reduce snoring? | Often, for nose-related snoring. A placebo-controlled trial cut snoring frequency by about a third in people with a chronically stuffy nose (European Respiratory Journal, 2000). |
| Do strips help dry mouth and sleepiness? | In a 14-night study of 35 snorers, users reported less mouth dryness and less daytime sleepiness (Rhinology, 1997). |
| Do strips change sleep apnea? | No. A 2016 meta-analysis found no meaningful change in sleep apnea measures. |
| Do strips raise VO2max? | No. A 2020 meta-analysis found no change in VO2max, heart rate or perceived effort in healthy people during exercise. |
The pattern is clear. Strips reliably make the nose easier to breathe through. The benefits that follow (less snoring, a closed mouth at night, more comfortable nasal breathing in training) come from that easier airflow. They are a mechanical aid, not a medicine.
Who benefits most from nasal strips?
- Nose snorers. People whose snoring gets worse with a cold or allergies, or who have narrow nostrils that collapse inward when they breathe in hard.
- Mouth breathers at night. If you wake with a dry mouth, your nose may feel too narrow to stay closed-mouthed. Opening the valve makes it easier. See why you wake up with a dry mouth.
- Congested sleepers. Strips are drug-free, so they suit people who would rather not use a decongestant every night.
- Athletes and active people. Strips make nasal breathing more comfortable during easy and moderate training. They will not raise your VO2max, but they can help you stay on your nose for longer. More in our guide to nasal breathing for running and workouts.
- People building a nasal breathing habit. If you are retraining yourself to breathe through your nose, a strip lowers the effort while the habit forms.
What nasal strips will not do
Strips open the front of the nose. They do not reach the back of the nose, the throat or the tongue, so:
- They will not stop snoring that starts in the throat. Side sleeping and avoiding alcohol before bed matter more there.
- They are not a solution for obstructive sleep apnea. If someone notices pauses in your breathing, see a healthcare professional.
- They will not clear a sinus infection or a fully blocked nose.
- They will not turn you into a faster athlete overnight. They make nasal breathing easier, and the training does the rest.
How do you get the most from a nasal strip?
- Start with clean, dry skin. Wash off oil, moisturiser or sweat first. Oil is the main reason strips lift early.
- Find the right spot. Place it on the lower part of the bridge, just above the flare of the nostrils. Too high (on the bone) and it lifts nothing.
- Centre it and press. Press the ends down along the sides of the nose and hold for 10 to 15 seconds so the adhesive bonds.
- Feel the difference. Take a slow breath in through your nose. You should feel the sides of the nose stay open instead of drawing inward.
- Remove it gently. In the morning, loosen it with warm water and peel it slowly from the ends toward the middle.
Each strip is single use. A 30-strip pack is one month of nightly use. STRIPAIR Black Edition has the strongest grip of the range for training and sweaty sessions, and Electric Blue Edition has a lighter feel for everyday wear and all-night comfort.
Nasal strips vs other options
Internal nasal dilators (small cones or clips inside the nostrils) also widen the nose, but some people find them uncomfortable. Decongestant sprays shrink swollen tissue but are meant for short-term use only. Mouth tape keeps the lips closed but does nothing to open the nose. Read our comparison of mouth taping vs nasal strips. For most people, an external strip is the simplest and least invasive place to start.
Frequently asked questions
Do nasal strips really increase airflow?
Yes. By widening the nasal valve, the narrowest point of the airway, strips lower nasal resistance and let more air through with less effort. This has been measured with acoustic rhinometry.
Do nasal strips work for snoring?
They work best for snoring that starts in the nose, such as snoring with congestion or narrow nostrils. In a placebo-controlled trial they cut snoring frequency by about a third. Throat snoring needs other changes as well.
Do nasal strips help with sleep apnea?
No. Studies show strips do not change sleep apnea measures. Anyone with suspected sleep apnea should talk to a healthcare professional.
How long does one strip last?
One strip is for one night or one training session. A 30-strip pack gives you a month of nightly use.
Can you wear a nasal strip every night?
Yes, strips are drug-free and designed for nightly use. Apply to clean, dry skin, remove gently, and give the skin a break if it becomes irritated.
Sources
- Griffin JW et al. Physiologic effects of an external nasal dilator. Laryngoscope, 1997;107:1235-1238. DOI
- Effect of Breathe Right nasal strip on snoring. Rhinology, 1997;35(2):50-52. PubMed
- External nasal dilation reduces snoring in chronic rhinitis patients: a randomized controlled trial. European Respiratory Journal, 2000. PubMed
- Nasal dilators (Breathe Right strips and NoZovent) for snoring and OSA: a systematic review and meta-analysis. 2016. PMC
- Does the external nasal dilator strip help in sports activity? A systematic review and meta-analysis. European Archives of Oto-Rhino-Laryngology, 2020. Springer
- Internal nasal valve review. Frontiers in Surgery, 2025. Frontiers
This guide is general information and is not medical advice. If you have ongoing breathing or sleep problems, talk to a healthcare professional.
