Can a small strip on your nose make exercise feel easier? Researchers pooled the evidence from trials in healthy people, and the honest answer is more nuanced than the marketing.
Study at a glance
- Type: Systematic review and meta-analysis of randomized trials
- Authors: Dinardi et al.
- Journal: European Archives of Oto-Rhino-Laryngology, 2021 (278:1307-1320)
- Question: Does an external nasal dilator strip improve exercise-related outcomes in healthy people?
- Search: PubMed, Cochrane Library and EMBASE; 624 records identified, 19 studies included
What the research shows
The authors pooled results for several outcomes measured during exercise. For maximal oxygen uptake (VO2max, 168 participants), heart rate (138 participants) and rating of perceived exertion (RPE, 92 participants), they found no statistically significant difference between wearing a strip and not wearing one. Their overall conclusion was that the strip did not improve these outcomes in healthy people during exercise.
The review also flagged a quality issue: most of the included trials had a high or unclear risk of bias, and only one had a low risk. So the pooled result is a cautious signal, not a final verdict.
Individual trials are not unanimous. Some smaller studies, including a double-blind crossover trial in adolescent athletes, reported lower nasal resistance and better exercise values with a dilator than with a placebo, while other studies in endurance athletes found no meaningful differences. In short: the evidence on performance is mixed, and we would not promise a performance boost.
Why it may work (and why it may not)
An external nasal dilator is a spring-like strip that gently lifts the sides of the nose, which may widen the front of the nasal passage and reduce airflow resistance there. Lower resistance could make nasal breathing feel easier, and some people simply prefer how it feels. But during hard exercise most people switch to mouth breathing anyway, which may be one reason pooled performance measures did not move. Feeling of ease and measured performance are not the same thing.
Real-world use
Many people use nose strips for comfort rather than for numbers: easier-feeling nasal breathing during easy runs, warm-ups, cycling or gym sessions, or for training a nasal breathing habit at low intensity. If you try them, treat it as a personal experiment: note how breathing feels with and without, at the same effort.
Where Gudsport Nose Strips fit
Gudsport Nose Strips are designed for sport and workouts and share the same basic mechanism as the strips studied: a gentle lift of the nasal sides. We cannot claim they improve your performance, and the research above does not show that for healthy people. What they may offer is a feeling of more open nasal airflow during training. You can see them here: Gudsport Nose Strips.
How to use it
- Clean and dry the skin on the nose; remove oils or sweat.
- Place the strip across the bridge, just above the flare of the nostrils, pressing down along its length.
- Start with an easy session to see how it feels.
- Remove gently after training, and stop if you notice skin irritation.
FAQ
Do nose strips improve running performance?
A 2021 meta-analysis of 19 studies found no significant improvement in VO2max, heart rate or perceived exertion in healthy people. Some individual trials were more positive, so results are mixed.
Why use them if the evidence is mixed?
Some people like the sensation of more open nasal airflow, and they are a simple, drug-free option. Comfort is personal and not the same as measured performance.
Can I breathe only through my nose during hard exercise?
Most people naturally add mouth breathing at high intensity. Nasal breathing is more often practised at easy to moderate effort.
Are they safe for everyone?
Adhesive strips can irritate sensitive skin. Stop use if irritation occurs and check with a healthcare professional if unsure.
The bottom line
Current evidence does not show that external nasal strips improve oxygen uptake, heart rate or perceived effort in healthy exercisers. If you like how they feel, they are a low-effort accessory, but they are not a performance shortcut.
Disclaimer: This article is for general wellness information only and is not medical advice. Gudslip products are not intended to diagnose, treat, cure or prevent any disease. Consult a healthcare professional about breathing problems or before changing your training or health routine.
References
- Dinardi RR et al. Does the external nasal dilator strip help in sports activity? A systematic review and meta-analysis. Eur Arch Otorhinolaryngol. 2021;278:1307-1320. Link