If you've watched FC Barcelona travel or warm up lately, you've probably spotted it: a small black strip across the bridge of the nose. Their players wear them — and it has become one of the most visible pieces of “invisible” performance kit in sport. So what does a nose strip actually do, and does the science back it up?
From elite sport to your nightstand
External nasal strips have quietly gone from a niche accessory to a fixture on pitches, courts and team flights. FC Barcelona players have been photographed wearing Gudslip nose strips, and they're far from alone — athletes across football, tennis, running and combat sports use them before training, competition and sleep. The appeal is simple: they make breathing through the nose feel easier.
What a nose strip actually does
A nasal strip is an external nasal dilator. It's a flexible band with built-in spring-like ribs that, once stuck across the nose, gently pulls the sides of the nasal passages outward. That lifts the nasal valve — the narrowest part of your airway — and widens the space air travels through. The result is lower nasal resistance and, for most people, a noticeable sense of easier airflow through the nose.
What the science says
Here's where it pays to be honest. The research on nasal strips is genuinely useful — and more nuanced than the marketing you'll see elsewhere.
- Airflow and perceived breathing: studies consistently show external nasal dilators increase nasal airflow, reduce nasal resistance and make breathing feel easier, and can delay the point during exercise where you switch from nose to mouth breathing.
- Raw performance metrics: a 2021 systematic review and meta-analysis in the European Archives of Oto-Rhino-Laryngology found that in healthy individuals, nasal strips did not significantly change maximal oxygen uptake (VO₂max), heart rate or rating of perceived exertion during exercise.
- Who may benefit most: people with nasal obstruction, congestion or conditions like allergic rhinitis tend to report the biggest difference, since they start with more restricted airflow.
In other words: a nasal strip is a reliable tool for opening the nose and making nasal breathing more comfortable — not a guaranteed engine upgrade for an already-healthy athlete. That distinction matters, and it's why we won't promise you a new personal best from a strip.
So why do so many athletes wear them?
Because comfort and breathing mechanics are worth a lot. Nasal breathing filters, warms and humidifies air and encourages a calmer, more controlled breathing pattern. Many athletes simply feel better breathing through the nose — during warm-ups, on long flights, when training in cold or dry air, or when a stuffy nose would otherwise push them to mouth-breathe. The same benefits apply at night, which is why nasal strips are also a sleep favourite.
Gudslip and Gudsport nose strips
The discreet black strips you'll see on the players are Gudslip Nose Strips — engineered to widen the nasal passages and improve airflow, with an adhesive designed to stay put through sweat and a full night's sleep. For training and match day, Gudsport Nose Strips bring the same mechanics in a sport-focused design. Whether you're chasing a calmer night's sleep or a more comfortable warm-up, the idea is the same: breathe through your nose, more easily.
How to use a nose strip
- Apply to clean, dry skin across the bridge of the nose — lotions and oils stop it sticking.
- Centre it over the soft part of the nose, just above the nostrils, and press for a few seconds.
- Use it for training, competition, flights or sleep. Remove gently, ideally after a warm shower.
- Each strip is single-use for hygiene and grip.
Frequently asked questions
Do nasal strips improve athletic performance?
They reliably improve nasal airflow and the feeling of easier breathing, but a 2021 meta-analysis found no significant change in VO₂max, heart rate or perceived exertion in healthy people. Many athletes wear them for breathing comfort rather than a guaranteed performance boost.
Why do footballers wear black nasal strips?
To support nasal breathing during travel, warm-ups and matches — and the discreet black design blends in. FC Barcelona players have been seen wearing them.
Can I wear a nose strip to sleep?
Yes — that's one of the most popular uses. It can make nasal breathing easier at night. If you also breathe through your mouth, some people pair a strip with mouth tape.
Are they reusable?
No. Each strip is designed for a single use to keep hygiene and adhesion optimal.
The bottom line
Nose strips won't turn a strip of adhesive into a superpower — and we'd rather tell you that. What they do, reliably, is open the nose and make nasal breathing more comfortable, which is exactly why they've become a quiet staple for elite athletes and everyday sleepers alike. If FC Barcelona's players reach for one, it might be worth a try for your own training and rest.
This article is for general information only and is not medical advice. If you have a nasal or breathing condition, consult a healthcare professional.
References
Dinardi RR, Ferreira CHS, Silveira GS, de Araújo Silva VE, da Cunha Ibiapina C, de Andrade CR. Does the external nasal dilator strip help in sports activity? A systematic review and meta-analysis. Eur Arch Otorhinolaryngol. 2021. doi:10.1007/s00405-020-06202-5. PubMed