Unlocking Performance: Why Top Athletes Are Turning to Nasal Strips

In the high-stakes world of athletics, every breath matters. Whether it's a sprinter exploding off the blocks, a marathoner grinding through the final miles, or a cyclist pushing for a breakaway, oxygen efficiency is everything.

Enter nasal strips—a small but powerful tool that is quietly revolutionizing the way athletes breathe, recover, and perform. Once seen primarily as a remedy for snoring, nasal strips are now a staple in the training kits of elite and everyday athletes alike.

But do they actually work? Let’s dive deep.

What Are Nasal Strips and How Do They Work?

At first glance, nasal strips might not seem like a game-changer. They’re simple adhesive bands designed to stick across the nose. But beneath their unassuming appearance lies a powerful function.

How They Work:
Nasal strips use a spring-like mechanism to gently lift the sides of the nose, opening up the nasal passages. This reduces resistance and increases airflow, allowing for more efficient oxygen intake—a critical factor for endurance and recovery.

Think of it like upgrading from a narrow straw to a wider one. The easier it is to breathe, the less energy your body wastes trying to get oxygen where it’s needed.

The Science Behind It

Several studies suggest that nasal strips can improve airflow and reduce the sensation of nasal congestion. However, their direct impact on performance is still debated. While some research finds no measurable effect on VO2 max (a key measure of aerobic fitness), athletes report a tangible benefit—better breathing comfort, improved sleep, and enhanced endurance.

And as any elite athlete will tell you, the mind-body connection is everything. If something makes you feel like you’re breathing better, that confidence alone can translate into better performance.

Who’s Using Nasal Strips?

From Olympians to weekend warriors, nasal strips have earned their place among top-tier athletes. Here’s why:

• Runners & Sprinters: Distance runners need steady, controlled breathing to maintain endurance, while sprinters rely on maximum oxygen uptake for explosive power.

• Cyclists & Triathletes: In high-intensity endurance sports, efficient airflow can mean the difference between leading the pack and falling behind.

• MMA Fighters & Boxers: Combat athletes need clear nasal passages to maintain stamina in the ring.

• Football & Soccer Players: In fast-paced, high-contact sports, maintaining proper breathing can prevent fatigue and enhance recovery.

Elite Athletes Who Swear By Them

Some of the world's most elite runners and endurance athletes use nasal strips as part of their performance toolkit:

• Usain Bolt, the world’s fastest man, has reportedly used nasal strips in training to optimize his airflow.

• Kate Van Buskirk, a Commonwealth Games medalist, credits nasal strips for helping her breathe easier during competitions.

• Jessica O’Connell, the Canadian indoor 3,000m record holder, was seen wearing one when she clinched the Canadian 5,000m title.

• Molly Huddle, an American record holder in the 5K and half-marathon, incorporates nasal strips into her race-day routine.

If world-class athletes see the value in them, they’re definitely worth considering.

Do Nasal Strips Actually Improve Performance?

The big question: Can a simple strip on your nose really make you faster, stronger, or better?

Here’s what we know:

1. Increased Airflow – Nasal strips physically open the nostrils, allowing for better airflow. This can reduce nasal resistance by up to 30%, making breathing feel easier.

2. Improved Sleep & Recovery – Many athletes use nasal strips at night to enhance breathing, leading to better recovery and oxygenation of muscles.

3. Potential Psychological Boost – Even if the performance benefits are marginal, feeling like you’re breathing better can be a mental advantage—which is often just as important as the physical edge.

However, nasal strips don’t directly increase lung capacity or oxygen absorption in the bloodstream. So while they can make breathing feel easier, they won’t magically boost endurance or VO2 max.

That said, in sports where marginal gains separate champions from the rest, any small edge is worth exploring.

Should You Try Nasal Strips?

The beauty of nasal strips is that they’re affordable, non-invasive, and risk-free. Unlike performance-enhancing drugs or complicated training hacks, using nasal strips comes down to one simple question:

➡ Do they make breathing feel easier for you?

If the answer is yes, they could be a valuable tool in your performance arsenal.

Here’s how to test them out:

1. Use them during training – Wear a nasal strip during a long run or intense workout to see if you notice a difference.

2. Try them while sleeping – Many athletes use nasal strips at night to improve airflow and aid recovery.

3. Compare before and after – Pay attention to your breathing, heart rate, and perceived effort when using nasal strips versus not using them.

If they work for you, keep using them. If not, no harm done.

The Verdict: Breathing Easier, Competing Stronger

Nasal strips may not be a magic bullet for performance enhancement, but they offer a low-risk, potentially high-reward advantage for athletes looking to optimize their breathing.

Whether you’re trying to shave seconds off your mile time, push harder in a triathlon, or simply breathe easier during intense training, nasal strips are worth a try.

At the highest level of competition, small advantages add up to big wins. And if a simple strip across your nose can help you breathe a little easier and train a little harder—why not use it?