Nasal Strips Help Athletes Breathe Better During Workouts

Athletes from tennis pros to weekend warriors are discovering a simple trick to breathe easier during workouts: nasal strips.

You've probably seen the adhesive strips on people's noses at night, but now they're showing up at gyms, tracks, and soccer fields everywhere. Tennis star Madison Keys and countless Hyrox competitors are wearing brands like Breathe Right and Intake during their toughest training sessions.

The science is surprisingly straightforward. Nasal strips sit just above the narrowest part of your nose and gently pull the sides outward. This lifts your cartilage and creates a few extra millimeters of space in your nasal passages.

"You're giving yourself a few more millimeters of space that can suspend the cartilage and keep the nasal passageways open," explains Dr. Gregory Levitin, an otolaryngologist at Mount Sinai hospitals. That small change translates to a significant increase in airflow.

During exercise, your body desperately needs more oxygen for your lungs, heart, and muscles. Opening your airways even slightly means more oxygen reaches these hardworking tissues. Over time, this boost can improve your strength, endurance, and even your VO2 max.

Dr. Sakeena Payne, a Texas-based ear, nose, and throat physician, notes that nasal strips ensure "muscles, organs, and tissues operate more efficiently" during workouts. Your heart rate variability and overall fitness performance can benefit too.

Anyone can use nasal strips, though they're especially helpful if your nose pinches when you breathe deeply or if you struggle to get a full breath through your nose. People with deviated septums or nasal valve issues who want to avoid surgery find them particularly useful.

The Bright Side

The beauty of nasal strips is their simplicity. No prescriptions, no complicated setup, just a small adhesive strip that costs a few dollars and takes seconds to apply.

You can find them at any pharmacy or online, with options ranging from magnetic versions for maximum pull to thin, skin-colored strips for a subtler look. If basic strips don't work well, an ear, nose, and throat specialist can suggest customized options or alternative treatments like nasal sprays.

Whether you're training for your first 5K or just want to breathe easier at the gym, this affordable solution is giving athletes of all levels a simple way to boost their performance.