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Do Over-the-Counter Nasal Dilators Work? A Review of UCI's Study

According to a 2016 University of California, Irvine (UCI) Health study, the answer is a resounding yes.

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When it comes to better breathing, over-the-counter (OTC) nasal dilators have been gaining attention. Whether it's for better sleep, improved exercise performance, or relief from nasal congestion, millions are turning to these small but mighty devices. But do they actually work?

According to a 2016 University of California, Irvine (UCI) Health study, the answer is a resounding yes. Their research, published in JAMA Facial Plastic Surgery, suggests that nasal dilators provide effective relief from nasal obstruction—potentially offering a non-surgical solution for those struggling with breathing difficulties【20】.

In this review, we’ll break down the findings of UCI’s research, the different types of nasal dilators, and what this means for people looking to breathe easier.

What Are Nasal Dilators?

Nasal dilators are small devices designed to open the nasal passages, reducing airway resistance and making breathing easier. They are commonly used to reduce snoring, improve athletic performance, and relieve nasal congestion caused by allergies or colds.

According to the UCI study, there are four primary types of nasal dilators【20】:

  1. External Nasal Strips – These adhesive strips stick to the bridge of the nose and pull outward to expand the nostrils.

  2. Internal Nasal Stents – Placed inside each nostril, these small devices physically keep the airway open.

  3. Nasal Clips – These sit over the nasal septum, applying pressure to keep the nasal passages open.

  4. Septal Stimulators – Designed to increase circulation and promote nasal passage opening through gentle pressure.

Each of these dilators works in different ways, but all have been found to provide some level of relief from nasal obstruction【20】.

The UCI Study: What They Found

Christopher Badger, a third-year UCI medical student at the time, noticed an increase in patient inquiries about nasal dilators. So, he and his team decided to conduct a systematic review of 33 different over-the-counter nasal dilators using medical literature and internet searches【20】.

Their main finding? These products work.

“Our findings suggest that nasal strips and nasal clips effectively relieve obstruction of the internal nasal valve, and we recommend that patients explore their use before they turn to surgical intervention,” Badger stated【20】.

While the study did not recommend one product over another, it confirmed that nasal dilators are a legitimate option for individuals experiencing nasal congestion or airway obstruction【20】.

How Do Nasal Dilators Compare to Surgery?

For those struggling with severe nasal congestion or structural nasal issues (such as a deviated septum), surgery is often considered a last resort. However, nasal dilators may provide an effective, non-invasive alternative【20】.

Unlike surgical procedures:

  • ✅ Nasal dilators are cost-effective

  • ✅ They require no downtime or recovery

  • ✅ They can be used as needed, without permanent alterations to the nose

  • ❌ However, they are not a cure for chronic conditions like severe deviated septum or nasal polyps【20】.

If you’re considering surgery for breathing issues, trying an OTC nasal dilator first might be a smart move.

Who Can Benefit from Nasal Dilators?

1. Snorers

Nasal obstruction is a leading cause of snoring. By opening the nasal passages, dilators can reduce snoring frequency and intensity—making for better sleep for you and your partner【20】.

2. Athletes & Fitness Enthusiasts

Breathing efficiency is crucial in sports. Many athletes use nasal dilators during workouts to increase oxygen intake, improve endurance, and reduce the feeling of breathlessness【20】.

3. Allergy Sufferers

Seasonal allergies and chronic nasal congestion can make breathing feel impossible. Nasal dilators help counteract the swelling and blockage, offering relief without medication【20】.

4. People with Mild Nasal Valve Collapse

For those with mild structural issues in the nose, nasal dilators can provide temporary relief by reinforcing nasal passage support【20】.

What’s the Best Nasal Dilator for You?

The UCI study does not single out one product as the best, but the right choice depends on personal preference and use case【20】:

  • For sleep/snoring? Try external nasal strips like Breathe Right®.

  • For exercise? Internal nasal stents or clips may provide more effective airway expansion.

  • For congestion relief? Any type of nasal dilator can work, depending on comfort and fit.

Final Thoughts: Do Nasal Dilators Work?

Yes! The UCI study confirms that over-the-counter nasal dilators are an effective, non-invasive way to improve breathing. While they may not replace medical treatments for severe nasal conditions, they are an excellent first step for anyone struggling with snoring, congestion, or breathing difficulties【20】.

Should You Try One?

If you have trouble breathing through your nose—especially at night or during exercise—it’s worth experimenting with a nasal dilator before considering more invasive solutions. They’re inexpensive, easy to use, and backed by science【20】.