You've probably spotted it on court: a thin strip across the bridge of the nose of one of the best tennis players on the planet. Carlos Alcaraz is one of a growing wave of elite athletes competing in a nasal strip — and behind the trend is a simple idea with real science attached: breathe through your nose, breathe better.
The nasal strip goes pro
Nasal strips have quietly become part of the elite-sport uniform — from football pitches to tennis courts. Carlos Alcaraz has been seen competing in one, and he's far from alone; we recently wrote about FC Barcelona players wearing them too. The appeal is the same whether you're chasing a Grand Slam or a Sunday 10K: a nasal strip makes breathing through the nose easier, and nasal breathing turns out to be a surprisingly efficient way to move air.
The study at a glance
A 2018 study — Dallam GM et al., International Journal of Kinesiology & Sports Science — took recreational runners who had trained with nasal-only breathing for an extended period and tested them in a maximal treadmill test under two conditions: nasal-only breathing versus oral breathing.
What the research shows
The headline finding is the interesting part:
- No loss of performance: there was no significant difference in VO₂max (maximal oxygen uptake) or time to exhaustion between nasal and oral breathing. Breathing only through the nose did not hold these athletes back.
- Better breathing efficiency: in the nasal condition, runners moved less air to take in the same oxygen — a significantly lower ventilatory equivalent for oxygen (VE/VO₂, p = 0.002) and for carbon dioxide (VE/VCO₂, p = 0.043).
In plain terms: these athletes performed just as well while breathing more economically through the nose. Nasal breathing also naturally filters, warms and humidifies the air and encourages a slower, more controlled rhythm — which is exactly why so many athletes train and compete with it.
Where the nasal strip fits
Here's the honest distinction. The benefit above comes from nasal breathing itself, not from the strip. What a nasal strip does is mechanical: it's an external dilator that gently opens the nasal valve, lowering nasal resistance and making it easier to keep breathing through your nose — during a hard rally, a long run, or a stuffy-nosed night. (On raw performance numbers in already-healthy athletes, the strip itself is no magic upgrade, as we covered in the FC Barcelona piece.) Think of it as a tool that makes the efficient option — nasal breathing — the easier one.
Gudslip and Gudsport nose strips
For training and match day, Gudsport Nose Strips are built for sport: a strong, sweat-resistant hold designed to stay put through intense effort. For everyday use and sleep, Gudslip Nose Strips do the same job in a discreet design. Both widen the nasal passages so you can breathe through your nose more easily, on the court and off it.
How to use a nose strip
- Apply to clean, dry skin across the bridge of the nose — sweat, lotions and oils reduce grip, so apply before you start.
- Centre it over the soft part of the nose, just above the nostrils, and press for a few seconds.
- Use it for warm-ups, training, competition or sleep; remove gently afterwards.
- Each strip is single-use for hygiene and adhesion.
Frequently asked questions
Does a nasal strip make you run or play faster?
Not directly. Research shows nasal breathing can match oral breathing on VO₂max while being more efficient; the strip simply makes nasal breathing easier to sustain. Many athletes value the comfort and breathing rhythm rather than a guaranteed performance jump.
Why do tennis players and footballers wear them?
To keep the nose open and support nasal breathing during effort and recovery — and the low-profile design is easy to compete in. Carlos Alcaraz has been seen wearing one.
Nasal strip or mouth tape?
Different jobs. A strip opens the nose (great for daytime and sport); mouth tape encourages nasal breathing at night by keeping the mouth gently closed. Some people use both for sleep.
Are they reusable?
No — each strip is single-use to keep hygiene and hold at their best.
The bottom line
Nasal breathing is an efficient, well-studied way to move air during exercise — and a nasal strip is a simple tool to make it easier to stick with. If it's good enough for the court, it might be worth a place in your own training bag and nightstand.
This article is for general information only and is not medical advice. If you have a nasal or breathing condition, consult a healthcare professional. Gudslip is not affiliated with or endorsed by any athlete mentioned.
References
Dallam GM, McClaran SR, Cox DG, Foust CP. Effect of Nasal Versus Oral Breathing on VO2max and Physiological Economy in Recreational Runners Following an Extended Period Spent Using Nasally Restricted Breathing. International Journal of Kinesiology & Sports Science. 2018;6(2):22–29. Read the study