The role of nasal breathing and nasal strips in improving athletic performance
More and more athletes are spotted with a small, seemingly inconspicuous device on their nose: the nose strip. You may have seen them on professional cyclists, runners or even in the gym. But why do so many athletes choose nose strips? What is the secret behind this piece of tape that is becoming increasingly popular in the sports world? In this blog we dive deeper into the benefits of nasal breathing, nose strips and how they can improve your sports performance.
What are nose strips?
Nasal strips , also known as nasal plasters, are thin, flexible strips that you stick to the bridge of your nose. They work by gently pulling open your nostrils, which helps to clear your airways. This makes it easier to breathe through your nose. Originally, nasal strips were used primarily by people who suffered from snoring or nasal congestion, but they have since found their way into the sports world.
The power of nasal breathing
Breathing may seem obvious, but the way you breathe can make a big difference in your physical performance. Many people breathe primarily through their mouth, especially during exercise, while nasal breathing offers numerous benefits:
- Better oxygen absorption : When breathing through the nose, the inhaled air is filtered, warmed and humidified, which ensures more efficient oxygen absorption.
- More focus and less stress : Nasal breathing activates the parasympathetic nervous system , which provides a calming effect and helps maintain focus during exercise.
- Better endurance : Research shows that athletes who breathe through their nose can maintain their exertion for longer.
Why more and more athletes are choosing nose strips
Athletes are always looking for ways to optimize their performance. Nasal strips can provide a simple yet effective solution. Here are some key benefits:
1. Improved breathing during exercise
During intense workouts, breathing through your nose can become difficult, especially if your nasal passages are naturally narrow or if you suffer from allergies or a cold. Nasal strips help keep your nose open, so you can breathe more easily.
2. More oxygen, better performance
An increased oxygen supply can have a direct impact on your performance. Runners, cyclists and combat athletes use nasal patches to better utilise their lung capacity and delay fatigue for longer.
3. Faster recovery time
By breathing better through the nose during rest and sleep, muscles can recover faster. Many athletes even wear nose strips at night to prevent snoring and optimize breathing during sleep.
Nasal strips for daily use: not just for top athletes
Although nose strips are increasingly worn by (professional) athletes (such as Santiago Gimenez and Carlos Alcaraz), recreational athletes can also benefit from them. Whether you are training for your first half marathon, regularly do strength training or simply want to improve your fitness, nasal breathing can help you exercise more efficiently and healthily.
In addition, people who suffer from snoring, stuffy noses or chronic fatigue can also benefit from using nasal strips in their daily lives. Better breathing means better living.
Tips for training nasal breathing
Want to get the most out of your breathing during exercise? Here are some simple tips:
- Start with easy workouts : Practice nasal breathing during walks or light jogs before trying it during more intense workouts.
- Use a nose strip as support : Especially in the beginning, it can be difficult to breathe only through your nose. A nose strip helps keep your airways open.
- Mind your posture : Good posture can greatly improve your breathing. Make sure your chest is open and your shoulders are relaxed.
Nasal strips small in size, big in impact
Nasal strips may seem like a small detail, but they can make a big difference for athletes looking to improve their performance. By harnessing the power of nasal breathing, you can get more out of your workouts, speed up your recovery, and even improve the quality of your sleep.
So the next time you see someone with a nose strip, you'll know they're not just wearing a fashion accessory. It's a smart strategy to help their body perform better.
What do you think about using nose strips during sports? Have you tried them or are you considering using them? Share your experience below!
