Nasal Strips: Health Boon or Overhyped Myth?

You Should Know: Fitness enthusiasts are always on the prowl for new ways to optimize their training regimens and wellness routines. Lately, opening up the nasal passages appears to be high on the list. Proponents say that widening the nasal passages allows for greater air intake, which in turn benefits VO2 max and sleep quality.

Going Deeper: Research shows that these adhesive strips alter airflow into the nasal cavity; namely, they reduce airflow resistance. However, studies have yet to confirm that this results in any real-world benefits. Trial results on the effects of nasal strips on congestion, snoring, and athleticism are hugely mixed, with the Sleep Foundation reporting that “it is not clear that nasal strips work to address specific problems.”

Takeaway: When something seems too good to be true, it usually is. Slapping on some nasal strips may help you smell the roses better, but science has yet to prove that they benefit athletic performance or critical health outcomes in any meaningful way.

Bottom Line: Wearing nasal strips won’t hurt, so if they make you feel better, go for it. Just don’t use them as an alternative to treatment prescribed by a healthcare provider, like a continuous positive airway pressure (CPAP) machine for sleep apnea.