Better Breathing

How to Use Nasal Strips: A Quick Guide to Getting It Right

Nasal strips work best when applied correctly. The secret is proper placement and prep — here's everything you need to know for a comfortable, secure fit.

Cathy Jones | 6 July 2026
Nasal strips can make breathing feel easier and may help reduce snoring linked to nasal airflow. But like most things, they work best when used correctly. This quick guide covers placement, prep, and the most common mistakes — so you get the most out of every strip.

Find the sweet spot on your nose

  • The most effective position is where your nose narrows — the nasal valve — usually just above the flared part of the nostrils.
  • Gently inhale through your nose while looking in a mirror; place a fingertip on each side where it feels like airflow improves when you lift. That's your target zone.

Prep your skin for adhesion

  • Wash and dry: cleanse oils, sweat, and skincare residue. Pat completely dry.
  • Skip heavy moisturisers where the strip will sit — they reduce adhesion.
  • If you have facial hair near the site, trim for better contact.

Apply the strip step by step

  1. Peel the backing carefully without touching the adhesive.
  2. Centre the strip over the bridge; align the wings over each sidewall.
  3. Press the centre first, then smooth each wing down and out.
  4. Hold gentle pressure for 10–15 seconds to activate adhesion.

Fit checks and quick fixes

  • Nostrils still collapse when sniffing: move the strip 2–3 mm higher.
  • Strip lifts during the night or workout: cleanse and dry more thoroughly, or try a stronger/sweatproof option.
  • Pulling or discomfort: reposition slightly lower or choose a gentler adhesive.

Removal and skin care

  • Loosen an edge with warm water, then peel slowly along the skin (not up and away).
  • Sensitive skin: soak the strip to dissolve the adhesive before removal.
  • Post-removal: cleanse and apply a light moisturiser if desired.

Common mistakes to avoid

  • Placing too low over the soft nostril flare
  • Applying on damp or oily skin
  • Touching the adhesive with fingers
  • Using the same strip twice (single-use only)

Will nasal strips stop snoring?

They can help if snoring is linked to nasal obstruction. If snoring continues despite clear nasal airflow, consider other factors such as mouth-breathing or sleep position. For suspected sleep apnoea, seek professional advice.

Your 30-second routine

  • Cleanse the nose area and dry thoroughly
  • Align the strip over the nasal valve
  • Press centre, smooth wings outward
  • Hold for 10–15 seconds
  • You're done — breathe easy
Getting the placement right makes all the difference. A few seconds of proper prep means a strip that stays put, works as it should, and lets you breathe better — whether you're sleeping, training, or both.