You see them everywhere on running tracks, in the gym and on social media: Nasal plasters during sports. Athletes swear by more air, less “tight” breathing — critics say it’s a placebo. What's true?
What a nasal plaster does mechanically during sports
Just like at night, it lifts the nostrils and increases the gap at the entrance to the nose. Theoretically, resistance decreases when you breathe in through your nose. Whether you feel this as “more air” depends on your anatomy and intensity.
Subjective feeling vs. measurement data
Many athletes report:
- calmer breathing feeling during zone 2 runs
- Less need to “breathe with your mouth” during moderate exertion
- more pleasant cold air breathing in winter
Studies on performance improvement are mixed — one thing is often clearer comfort: If you breathe more easily through your nose, you feel less rushed. This is already valuable for hobby sports.
When it can be especially useful
- Endurance training (running, cycling, rowing) at moderate intensity
- Training when you have a mild cold - if you consciously want to reduce weight but still remain active
- Cold outdoor units where the nose appears “tight” more quickly
- If you generally don't breathe enough through your nose - see Nasal breathing in everyday life
When you can skip it
During maximum exertion (sprints, HIIT), most people breathe heavily through their mouths anyway - the effect is smaller there. If skin irritation occurs due to sweat: change the plaster or protect the skin.
Breezi in training
The Breezi Premium nasal plasters is used by runners and everyday athletes in the community - free of active ingredients, CE certified. Before the workout, clean your nose and press the plaster firmly on. Nach dem Training sanft entfernen.
Application in detail: Use nasal plasters correctly.
COMMON QUESTIONS
Will a nasal plaster measurably improve my performance?
Not for everyone and not in every study — comfort and subjective breathing are often the main gain.
Does it stop you sweating?
For dry, oil-free skin and the ends are pressed firmly, often yes. It can come loose during a very intense session.
Allowed for competition?
Mechanical nasal dilators without active ingredients are not critical in most recreational sports contexts - check locally for professional rules.