Nasal strips: Just a pharmacy gimmick, or a champion's secret weapon?
What Science (and Alcaraz) Really Say About Athletes
Picture the scene: Carlos Alcaraz smashes a point on clay, his mouth wide open, a black band-aid stuck across his nose. Mattias Skjelmose sprints in the Tour de France with the same band-aid. At the Chicago Marathon, dozens of runners are sporting one. Jimmy Gressier, Mekdes Woldu, tennis players, cyclists in the peloton… The “nose band-aid” has become the new visible accessory in elite sports.
These aren’t band-aids. They’re nasal strips. Originally designed for sleep and snoring, they’ve taken sports fields, tracks, and racing packs by storm. The promise is enticing: more air through the nose, more oxygen, less fatigue, and better performance. So, is this a real benefit for athletes, or just a marketing gimmick with a strong placebo effect?
How does it really work?
A nasal strip is a small adhesive strip with a spring or rigid structure. When applied to the bridge of the nose, it pulls the sides of the nose outward and opens the nasal valve (the narrowest part of the nose). Measured results: an increase in nasal airflow of approximately 15 to 30 percent and a decrease in inspiratory resistance.
The nose isn’t just a tube. Breathing through the nose filters the air, warms it, humidifies it, and produces nitric oxide (NO) in the sinuses. This vasodilator improves tissue oxygenation and lung efficiency. Mouth breathing bypasses all of that. In theory, a strap that helps you maintain nasal breathing for longer could therefore be beneficial, especially during moderate exertion or between reps and sets.
What Science (Really) Says
The studies are clear and nuanced.
A 2020 meta-analysis combining 19 studies (168 participants) found no statistically significant improvement in VO₂max, heart rate, or perceived exertion (RPE) in healthy subjects during exercise. A 2022 review noted a small positive signal regarding VO₂ and perceived exertion, but with very low levels of evidence. At high intensities, the body switches to mouth breathing anyway, so the benefit of nasal breathing becomes marginal.
On the other hand, for athletes with a genuine nasal limitation (collapsed nasal valve, deviated septum, allergies, congestion), the benefits are more tangible. A 2023–2024 study of endurance athletes with compromised nasal valves showed improvements in aerobic performance and nasal airflow, as well as reduced fatigue, with the use of dilators (especially internal ones). Studies of adolescent athletes have also shown increases in VO₂max and an improved perception of exertion.
The current consensus:
- Breathing comfort and a feeling of greater freedom: yes, often.
- Measurable performance metrics (time, watts, VO₂max) in an athlete with a normal nose: none, or very low.
- Actual benefit: especially if the nose is the limiting factor.
Alcaraz himself has said that it helps him recover better between points. Other pros refer to it as a “mental edge.” In elite sports, where 1% can make all the difference, a well-managed placebo effect is not to be overlooked.
Who is it worth it for (or not)?
It can really help if:
- Do you have a stuffy nose, a deviated septum, allergies, or a nasal valve that collapses during physical exertion?
- You participate in sports where nasal breathing is beneficial for longer periods (moderate-intensity endurance activities, tennis, recovery between exertions).
- You want to delay the passage through the mouth and maintain a better breathing rhythm.
- Are you looking for a little confidence boost? (The placebo effect is powerful and well-documented.)
It probably won't help (or will help very little) if:
- Your nose is already wide open.
- You're doing very intense workouts (interval training, sprints, max HIIT) where your mouth is open anyway.
- You expect a measurable improvement in performance without any underlying nasal issues.
Other secondary benefits: less dry mouth, better air conditioning, and sometimes a perceived improvement in recovery. Some people also wear them while sleeping, which can indirectly improve performance through better nighttime recovery.
How to Test Them Wisely
- Choose a sports headband (it stays on better when you sweat than standard drugstore models).
- Apply it to clean, dry skin, making sure it is centered.
- Try it out during an easy workout and then an intense one. Note how comfortable it is, when you open your mouth, and how it feels overall.
- Compare with and without (ideally in a blind test, if possible).
- If you have a real nasal problem, talk to an ENT specialist: an internal dilator or anatomical correction may be more effective.
The cost is low (a few euros per box), and the risks are virtually nonexistent (skin irritation is rare). It’s one of the few “gadgets” with an excellent risk-benefit ratio… as long as you don’t expect miracles from it.
The verdict for an athlete
Nasal strips aren’t the secret to success. They won’t turn an average runner into a record-breaker. But they aren’t just a marketing gimmick, either. They offer real mechanical comfort for those whose noses slightly restrict airflow, help maintain nasal breathing (and its benefits in terms of nitric oxide), and provide a significant psychological boost.
In a world where every detail counts, putting a band-aid on your nose has become a reasonable option to try. If it helps you breathe more freely and makes you feel better, keep it on. If you don't notice any difference, put the box away without regret.
Perhaps the real benefit isn't the extra 15% of air, but rather becoming aware of your breathing and making the most of every little advantage available. And sometimes, simply believing you have a little extra is enough to create it.
Marie Messager
Osteopath D.O
2 rue Alexis de Tocqueville
78000 Versailles
