Nasal strips: the breathing aid for optimal sports performance

Nasal strips are small tools that can greatly improve your breathing and athletic performance.

Breathing through your nose instead of your mouth offers countless health benefits that many people are unaware of. Our bodies are designed to breathe primarily through the nose, yet many people unconsciously breathe through their mouths, especially during exertion or at night. This can lead to issues such as snoring, poor sleep, dry mouth, and reduced athletic performance.

Nasal strips open your nasal passages so you can breathe more easily and efficiently through your nose. In this article, you’ll discover how they work, why they’re a game changer for athletes, and what advantages different types offer. We’ll also look at why top athletes like professional footballers, swimmers, and HYROX athletes choose this breathing aid. Whether you’re a dedicated runner, regular exerciser, or just want to sleep better—nasal strips can be a simple yet effective solution for you.

The science behind nasal breathing and how nasal strips help

Did you know you breathe an average of 20,000 times a day? How you do it has a huge impact.

Nasal breathing is the natural way to breathe and offers many benefits. Your nose filters, humidifies, and warms the air before it reaches your lungs. Moreover, nasal breathing stimulates the production of nitric oxide, which dilates your blood vessels and thus improves blood circulation and oxygen uptake.

Unfortunately, many people—especially during exercise—breathe through their mouths. This causes problems: the air isn’t filtered (increasing the risk of infections), oxygen uptake is less efficient, and it can lead to dry mouth and dental issues. As experts say: “Breathing through your mouth is like eating through your nose”—it’s not how our bodies are meant to function.

Nasal strips keep your nasal passages open by gently pulling on your nostrils. This widens the passages and improves airflow. Especially during exercise, when your body needs more oxygen, this improved airflow ensures more efficient oxygen uptake, which directly translates to better performance and faster recovery.

Scientific research shows that nasal breathing:

• Improves oxygen uptake by up to 20%

• Strengthens the immune system

• Lowers heart rate

• Improves overall endurance

By using nasal strips, you also train your body to prefer nasal breathing, which can lead to lasting improvements in your breathing pattern over time.

Nasal strips for sports: why top athletes use them

In elite sports, small improvements make the difference between winning and losing.

More and more professional athletes are discovering nasal strips as a simple way to boost their performance. From footballers like Gijs Smal and Gregory van der Wiel to swimmer Kira Toussaint and HYROX athlete Annette de Wolf—they all experience the benefits during exercise.

During intensive training, your body needs maximum oxygen supply. Nasal strips increase the nasal opening, resulting in improved airflow and more efficient oxygen uptake. This leads to direct benefits:

• Increased endurance due to better oxygen supply to muscles

• Improved recovery between intense workouts

• Enhanced focus and mental clarity

• Less fatigue during prolonged exertion

Many athletes experience a ‘second wind’ with nasal strips during intense workouts. This is because improved oxygen uptake ensures more efficient removal of carbon dioxide, which delays fatigue.

For team athletes like footballers, the ability to perform optimally for 90+ minutes is crucial. Nasal strips help them breathe more consistently and maintain their energy levels, especially in decisive moments of a match. For individual athletes like swimmers, improved breathing can make the difference between a personal best or not.

Regular training with nasal strips also has a cumulative effect. Your body is trained to prefer nasal breathing, resulting in long-term improvements in your breathing technique—even when you’re not wearing strips.

Nasal strips for running: maximize your performance in endurance Sports

Runners often struggle with breathing issues that limit their performance.

Especially during longer distances or at higher intensity, it’s easy to switch to mouth breathing, which is counterproductive for your endurance. Transparent nasal strips are a solution for runners to tackle this problem.

When you run, your oxygen demand increases exponentially. Your muscles require more oxygen and your breathing speeds up. Many runners then automatically switch to mouth breathing because it feels easier. What many runners don’t realize is that mouth breathing leads to:

• An increased heart rate

• Less efficient oxygen uptake

• Faster dehydration

• Higher risk of side stitches

Nasal strips help you keep breathing through your nose even under increased exertion. They keep your nasal passages open, reduce airflow resistance, and ensure you get enough oxygen through your nose even during intense exercise.

Runners who use nasal strips report various benefits: more consistent breathing rhythm, less gasping and shortness of breath (even during intensive intervals), better temperature regulation in cold conditions, less fatigue on longer distances, and faster recovery after intense workouts.

For competitive runners, nasal strips offer a strategic advantage. By optimizing your breathing, you save more energy for the crucial final part of the race. Many marathon runners and triathletes now swear by nasal strips for their most important competitions.

Beginner runners also benefit from nasal strips. They help you learn proper breathing technique from the start, which will help as your distances and intensity increase.

The benefits of transparent nasal strips in daily life

Nasal strips also offer great benefits outside of sports in daily life.

Transparent nasal strips are especially popular because they are discreet—perfect for work or social situations. One of the most reported benefits is improved sleep quality. Many people unconsciously breathe through their mouths at night, leading to snoring, dry mouth, and interrupted sleep. By applying nasal strips before bed, your nasal passages stay open and you’re encouraged to breathe through your nose. This results in:

• Reduced or even completely stopped snoring

• Deeper and uninterrupted sleep

• More energy upon waking

• No dry mouth or sore throat in the morning

• Improved cognitive function due to better oxygen supply to the brain

Transparent nasal strips can also be beneficial during everyday activities. Many people experience a stuffy nose due to allergies or seasonal factors. Nasal strips open the airways and make breathing easier, even with mild congestion.

For people who spend long days at the office, nasal strips can help you stay alert and focused. By ensuring optimal oxygen supply to your brain, you maintain mental clarity and concentration, even during that afternoon slump.

Using nasal strips also benefits your oral health. Mouth breathing dries out the saliva in your mouth, reducing its protective effect and potentially leading to tooth decay. By consistently breathing through your nose, you help prevent these problems.

Nasal strips for competitions: the secret weapon of top athletes

In competitive sports, athletes are constantly looking for legal ways to perform better.

Nasal strips have become an essential tool for many top athletes seeking that crucial extra edge. In competitions where every second counts, nasal strips can make the difference between reaching the podium or just missing out.

Professional athletes, such as footballers from PSV and Feyenoord, use nasal strips during important matches because of the immediate performance improvements. These benefits are especially noticeable in competition situations, when the body is under extreme pressure:

• Improved oxygen uptake under stress and high intensity

• More consistent breathing during crucial moments

• Better recovery between sprints or intense efforts

• Less fatigue during prolonged matches

• Better focus in decisive phases

For team athletes, nasal strips help them perform at a high level for the entire duration of the match, especially in the final minutes when fatigue sets in. For individual athletes like swimmers, nasal strips can help maintain an efficient breathing pattern as exertion increases.

Choosing specific competition nasal strips is important. Athletes look for strips that stay firmly in place when sweating, are comfortable throughout the competition, are transparent for a professional look, and have the right size for their specific nose shape.

The psychological aspect should not be underestimated: athletes who are used to nasal strips often experience a boost in confidence when using their ‘secret weapon’ during important competitions.

Choose the right nasal strips for optimal results

Not all nasal strips are the same. The right choice makes a big difference.

When choosing nasal strips, there are several factors to consider:

• Material: Quality nasal strips like those from Sniffit are made from medical-grade materials that are safe for long-term use, even on sensitive skin.

• Strength and flexibility: The best strips offer a balance between firmness (to keep nasal passages open) and flexibility (for comfort).

• Transparent vs. skin-colored: For daily use, many people choose transparent strips that are less visible.

• Size and fit: Noses come in all shapes and sizes, so the right fit is important.

• Adhesion: The adhesive should be strong enough to stay in place during activities, but gentle enough for the skin.

• Specific application: There are strips specifically designed for sports, sleep, or daily use.

It’s important to apply nasal strips correctly: make sure your skin is clean and dry, place the strip over the widest part of your nose, and press gently for good adhesion.

Experimenting with different types helps you find the perfect match for your specific needs. What works well for running may not be ideal for sleeping.

Start breathing the way it’s meant to be: today

Breathing has a huge impact on our health and performance.

With 20,000 breaths a day, even a small improvement has a big effect. Nasal strips offer a simple, accessible way to optimize your breathing.

Many users notice improvements in sleep quality after just the first night. Athletes experience an immediate difference in ease of breathing during workouts. As with any habit change, consistency is key to long-term results. By using nasal strips regularly, you train your body to see nasal breathing as the standard.

Start small: try nasal strips first while sleeping or during specific workouts. As you get more comfortable, you can expand your use. Whether you’re a professional athlete, recreational runner, or simply want to sleep better, nasal strips can help you breathe optimally.

Follow the example of top athletes, dentists, and health experts and give your body optimal oxygen supply through effective nasal breathing. Your body will thank you. Breathe better, perform better, live better. It all starts with a small strip that makes a big difference.