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Popularized in the late 90s at the Tour de France and the Olympic Games, nasal dilators are making a comeback among pros, as seen throughout this Vuelta 2025. What do we know about their effectiveness?
By Guillaume Judas – Photos: Instagram Joao Almeida, Instagram Jonas Vingegaard
Nasal dilators, also called nasal strips, are devices designed to improve nasal breathing by gently widening the nostrils. They are particularly popular among athletes, especially in endurance disciplines such as cycling, running, tennis, or triathlon, where better oxygenation can make a difference during exertion. These accessories have existed since the 1990s and were popularized during the 1996 Atlanta Olympic Games in the United States. They regularly come back into fashion, as evidenced by their recent use by high-level athletes during the Tour de France or the Vuelta 2025.
How do they work?
The principle is simple and mechanical: dilators act like springs that lift the walls of the nostrils, widening the upper airways. This allows for an average of 20% better airflow, promoting more fluid breathing through the nose rather than the mouth.
There are two types of nasal dilators:
- External: adhesive strips applied to the bridge of the nose, just above the nostrils. This is the method chosen by pro riders. They are easy to apply to clean, dry skin, before warming up for better adhesion. They last for one session and are disposable.
- Internal: these are small flexible plastic clips or rings inserted into the nostrils. They are reusable and more discreet, but require a little getting used to for insertion.
Some models, like the Turbine ring used by Chris Froome in 2014-2015, promise a 38% improvement in airflow compared to classic strips.
Benefits for athletes
These dilators are touted to improve performance during exertion. They allow for better oxygenation by increasing oxygen supply to the brain, muscles, and blood, which reduces fatigue and improves endurance. They optimize nasal breathing, with less congestion (useful in cases of rhinitis or allergies), as well as a reduction in mouth breathing which can cause dry mouth or dehydration.
Nasal dilators are also useful against snoring or for post-training nights, which promotes recovery.
Effectiveness: what the experts say
Scientific evidence of their effectiveness is mixed. Studies show a moderate improvement in respiratory flow, but not always a significant impact on overall performance (VO2 max or endurance). Often, the effect is more psychological: athletes feel they breathe better, which improves confidence.
Sports doctors, such as those from the Arkéa-B&B Hotels or Groupama-FDJ teams, note that there is no formal medical recommendation, but that it can’t hurt. They are particularly useful for those suffering from nasal congestion due to exertion, allergies, or cold.
Note that the adhesive on the strips can irritate sensitive skin. And internal inserts can cause initial discomfort or irritation to the nasal septum after several uses. Finally, if your nose is already well open or if the respiratory problem is deeper (throat or jaw), they are less effective.
Nevertheless, nasal dilators are a simple and accessible tool for those looking to optimize their breathing, even if their impact varies from person to person. It might be worth a try!
Where to find them?
Available in pharmacies, online (Amazon, Newpharma, Decathlon) or in sports stores, they cost between 5 and 20 € for a kit (30-50 strips or 1-2 inserts).
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