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Can Nasal Strips Improve Performance?





Nasal Strips or external nasal dilators, are lightweight bandage strips placed across the bridge of the nose. In theory they are supposed to widen the nasal passage to alleviate nasal congestion, improve breathing and decrease snoring. 


But do they work?

Several studies have shown that they might! A study by the NIH shows that they do in fact reduce nasal resistance and thus, have a measurable effect during both exhalation and inhalation. And another controlled study showed that nasal strips may be used to reduce snoring, mouth dryness and sleepiness in patients presenting with symptoms of snoring.


How does that help swimmers?

Nasal Strips often claim to improve performance. But it may not be in the way they say. They claim the strips can improve nasal airflow and oxygen uptake during exercise, but research finds no conclusive evidence of improvements in performance metrics like endurance, speed, or strength. But they do benefit sleep. Studies have repeatedly shown that improved sleep can have not just an immediate boost to performance, but reaction times off the blocks were faster, turn times improved, and kick strokes increased. Sleep also impacts recovery, focus, reaction time, and even our overall attitude. 


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