Popularized in the late 90s on the Tour de France and the Olympic Games, nostril dilators are making a comeback among the pros, as we saw throughout this Vuelta 2025. What do we know about their effectiveness?
By Guillaume Judas – Photos: in thetagram Joao Almeida, in thetagram Jonas Vingegaard
Nostril expanders, also called nasal dilators or nasal strips, are devices designed to improve nasal breathing by slightly expanding the nostrilsThey are particularly popular among athletes, especially in endurance disciplines such as cycling, running, tennis, or triathlon, where better oxygenation can make a difference during exercise. These accessories have been around 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 does it work?
The principle is simple and mechanical: The retractors act like springs that lift the walls of the nostrils, widening the upper airway. This allows for an average of 20% better airflow, promoting smoother breathing through the nose rather than the mouth.
There are two types of nostril expanders:
- external : adhesive strips stuck to the bridge of the nose, just above the nostrils. This is the method chosen by professional runners. They are easy to apply to clean, dry skin before warming up for better adhesion. They last one session and are disposable.
- Internes : These are small, soft plastic clips or rings inserted into the nostrils. They are reusable and more discreet, but require a little practice to insert.
Some models, such as the Turbine ring used by Chris Froome in 2014-2015, promise a 38% improvement in airflow compared to conventional strips.
Forwardtagis for athletes
These spacers are touted to improve performance during exercise.They allow for better oxygenation by increasing oxygen delivery 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.
Nostril dilators are also useful for snoring or for post-workout nights, which aids recovery.
Effectiveness: What the experts say
Scientific evidence of their effectiveness is mixedStudies 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 can 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 hurtThey 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 the internal inserts can cause initial discomfort or irritation to the nasal septum after several uses. Finally, if your nose is already wide open or if the breathing problem is deeper (throat or jaw), they are less effective.
Still, nostril dilators are a simple and accessible tool for those looking to optimize their breathing, although 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).
