Nasal breathing, explained
Nasal strips are spring-action bands that lift the nasal passages open from the outside, so breathing through your nose is easier - during training, through the night, and on blocked-up days. No drugs, no sprays, nothing ingested. This guide explains how they work, what the evidence does and doesn't show, how to apply them properly, and how to decide if they suit you.
Do nasal strips actually work?
Mechanically, yes. A nasal strip is a flexible spring under an adhesive layer. Applied across the flare of the nostrils, it pulls outward and holds the nasal valve - the narrowest part of your airway - open. Fluence strips are tested for up to 35% more airflow versus no strip, based on independent airflow testing of the strip mechanism. Individual results vary, and the honest picture on downstream benefits like snoring and performance is more nuanced than most marketing suggests.
The evidence: Do nasal strips work?
Nasal breathing vs mouth breathing
Your nose filters, warms and humidifies air before it reaches your lungs - your mouth doesn't. That's why so much training and sleep advice starts with "breathe through your nose." Mouth breathing still has a place at high intensities, but defaulting to it all day and all night is worth fixing.
The comparison: Nasal breathing vs mouth breathing
Sleep and snoring
Night use is where most people start. A strip holds the nasal passages open for the whole night, which can mean easier nasal breathing and, for snoring linked to nasal congestion, quieter nights. They are not a treatment for sleep apnoea - persistent snoring deserves a doctor's opinion.
- Nasal strips for sleep
- Nasal strips vs mouth tape
- Can you wear nasal strips every night?
- Nasal strips for snoring: the full guide
Training and endurance
Runners, lifters and HYROX athletes wear strips to keep nasal breathing comfortable as intensity climbs. The measured-performance evidence is mixed; the airflow and comfort case is strong. We cover both honestly.
- Nasal strips for runners
- Do nasal strips help endurance?
- Nasal strips for training: the athlete's guide
Using them properly
Half of "nasal strips don't stick" complaints come down to placement and skin prep. Clean, dry skin; across the nostril flare, not the bony bridge; press and hold. Removal is gentle and painless with warm water.
Where Fluence fits
Fluence Performance Nasal Strips are built for real use: medical-grade, sweat-resistant adhesive with a 12hr+ hold, hypoallergenic materials, designed and tested in Australia by athletes who wear them daily. 30 strips per pack, $24.99, subscribe and save 20%.
- Do nasal strips work? What the evidence shows
- Nasal breathing vs mouth breathing: what actually changes
- How to apply nasal strips (so they stay on all night)
- Are nasal strips safe? Side effects and who should check first
- Nasal strips for sleep
- Can you wear nasal strips every night?
- Nasal strips vs mouth tape
- Nasal strips for runners
- Do nasal strips help endurance?
- Nasal strips and a deviated septum