All you need to know about Nasal Strips

Unlocking Better Sleep and Athletic Performance: The Science-Backed Benefits of Nasal Strips

When it comes to improving your sleep and performance, the answers often lie in the simplest of tools. Enter nasal strips. These adhesive strips—often underestimated—are emerging as a powerful, science-backed solution to optimize both recovery and athletic output.

In this deep dive, we explore how nasal strips can enhance sleep quality, promote effective nasal breathing during cardio, and even contribute to improved endurance and oxygen efficiency. Backed by scientific studies and endorsed by experts like Dr. Andrew Huberman and Dr. Matthew Walker, this article is your toolkit for sleep and performance enhancement.

The Power of Nasal Breathing: Why It Matters

Nasal breathing is more than a trend; it’s a biological upgrade. Unlike mouth breathing, which can lead to over-breathing and lower oxygen absorption, nasal breathing filters, humidifies, and regulates the air we inhale.

According to a study published in the Journal of Applied Physiology (2006), nasal breathing reduces respiratory rate and improves ventilation efficiency.

Dr. Andrew Huberman, a neuroscientist and host of the Huberman Lab Podcast, has emphasized the importance of nasal breathing during both rest and activity: “Nasal breathing increases nitric oxide production, which enhances oxygen uptake and blood circulation, making it essential for both sleep and exercise.”

Nasal Strips and Sleep Quality: A Game Changer

Sleep isn’t just about clocking hours; it’s about the quality of those hours. One of the lesser-known disruptors of sleep is mouth breathing, which often leads to snoring, sleep apnea, and frequent nighttime waking. Nasal strips mechanically open the nasal passages, reducing resistance and promoting airflow.

According to research in the American Journal of Rhinology & Allergy (2018), nasal strips significantly improved subjective sleep quality and reduced snoring in both healthy individuals and those with mild sleep apnea.

Dr. Matthew Walker, a renowned sleep scientist and author of Why We Sleep, highlights the role of unobstructed nasal breathing in achieving deep, restorative sleep: “The less interrupted your breathing, the more likely you are to experience regenerative slow-wave sleep and REM cycles.”

Keywords: how to improve your sleep, toolkit for sleep, best nasal strips, nasal breathing benefits

Say Goodbye to Snoring: Nasal Strips to the Rescue

Snoring isn't just annoying—it can be a serious disruptor of restorative sleep, both for the person snoring and their partner. One of the main causes of snoring is restricted airflow due to collapsed nasal passages during sleep. Nasal strips work by gently lifting the sides of the nose to increase nasal diameter and reduce airflow resistance.

A clinical trial published in the Chest Journal (1997) showed that nasal strips reduced the intensity and frequency of snoring in patients with chronic nasal obstruction. They help ensure smooth, silent airflow through the nose rather than the turbulence created by partial blockages, which causes the tissues in the throat to vibrate (the root of the snoring sound).

This means:

Less disrupted sleep
Reduced likelihood of waking up gasping for air
A quieter, more restful environment for partners

Huberman's insight: “If you can keep the airway open and rely on nasal breathing, your sleep quality—and your partner's sanity—can improve dramatically.”

Keywords: nasal strips snoring, how to stop snoring naturally, anti-snoring solutions

Athletic Performance: Zone Cardio and Nose Breathing

Athletes, especially those training in Zone 2 cardio (aerobic threshold), can gain a competitive edge by optimizing their breathing. Nose breathing during endurance training improves CO2 tolerance, which in turn enhances oxygen delivery to muscles. This is crucial for long-duration activities.

A 2018 study in the International Journal of Kinesiology and Sports Science found that nasal-only breathing in trained runners resulted in similar VO2 max performance but lower respiratory rates and perceived exertion levels compared to mouth breathers.

Huberman notes: “Training your body to breathe through your nose, especially during zone cardio, not only improves oxygen efficiency but also anchors you in a parasympathetic state longer, reducing stress and enhancing recovery.”

Keywords: zone cardio nose breathing, athletic performance nasal breathing

The Best Nasal Strip Design: What to Look For

Not all nasal strips are created equal. The design, material, and adhesive play a crucial role in effectiveness and comfort.

Based on testing and customer feedback, the new GoPrimal Nasal Strips (see mockup below) stand out for their:

Curved ergonomic shape: Fits securely across the bridge of the nose and nostrils, maximizing lift.
Medical-grade adhesive: Stays in place during heavy sweating, sleep, or intense workouts.
Flexible but firm tension bands: Deliver a consistent outward pull to open nasal passages without irritation.

These design improvements translate to better air intake, whether you're crushing a WOD or winding down before bed.

Keywords: best nasal strips, nasal strip shape, adhesive quality

Real-World Testimonials from Elite Performers

Athletes and high-performers are increasingly integrating nasal strips into their daily toolkit. CrossFit athletes have noted a drop in perceived exertion during metcons, and endurance runners report greater oxygen control and rhythm.

"I used to tape my mouth during cardio to force nose breathing. Now I just slap on a GoPrimal strip and it’s game on," says a hybrid athlete competing at HYROX.

"Deep sleep improved noticeably. My Oura Ring showed less wake time and more REM when I started using nasal strips regularly," shares a sleep hacker and entrepreneur.

Conclusion: A Small Tool with Big Impact

Whether you're looking to sleep deeper, breathe better, or perform harder, nasal strips are a low-tech, high-impact tool that belongs in your daily routine. The GoPrimal Nasal Strip combines superior design with scientific backing to help you unlock a more primal way of living—from the gym to the bedroom.

Key Takeaways:

Nasal breathing enhances oxygen efficiency, nitric oxide production, and recovery.
Nasal strips improve airflow, reduce snoring, and increase sleep quality.
In athletic settings, nasal strips support zone cardio training and endurance.
GoPrimal strips offer a superior fit, adhesive strength, and all-day comfort.

Your toolkit for sleep and performance just got better. Breathe through your nose. Live primal.