I’ve been using nasal strips in clinic with patients for over 15 years, and they continue to be one of the simplest yet most effective tools for improving nasal airflow, especially during sleep or physical activity. Whether the goal is better rest, better breathing mechanics, or more efficient performance, nasal strips are a practical and low-cost solution.

The brand I’ve used most consistently has been Breathe Right, particularly their Extra Strength version. In my experience, the regular strength strips often aren’t strong enough to make a noticeable difference in airflow. For people dealing with nasal collapse, congestion, or breathing difficulty, the Extra Strength Breathe Right strips offer a strong lifting effect and excellent reliability.

Why Use Nasal Strips?

Nasal strips work by mechanically lifting the sides of your nose — opening up your nasal valves to reduce airway resistance. This helps keep the nose open during inhalation and promotes nose breathing over mouth breathing. We use them regularly in the clinic as a tool for breathing retraining, not just for sleep.

Breathing Retraining in the Clinic

We use nasal strips as part of breathing retraining programs to help promote diaphragmatic (belly) breathing rather than inefficient chest-dominant breathing.

This is important because:

1. Chest breathing can use up to 30% of your total energy
2. Diaphragmatic breathing may only use 2–4% of your energy, improving performance and reducing fatigue
3. Nose breathing helps establish a calm baseline in stressful situations and improves recovery

Nasal strips are especially helpful in helping patients feel the difference in breathing patterns and reinforce proper technique during low-intensity movement, sleep, or moments of stress.

New Brands I’ve Trialled Recently

Over the past 6 months, I’ve also been trialling the Nozibye brand, and have found them to be surprisingly effective, with a strong opening force on the nostrils, very similar to the Breathe Right Extra Strength.

A major bonus is cost:

1. Breathe Right Extra Strength is about $1 per strip
2. Nozibye is around $0.35 per strip — roughly a third of the price

The adhesive is solid, the lifting force is strong, and they hold up well during sleep or light activity.

I’ve also recently trialled the Nozey brand. I haven’t formed a strong opinion yet, as I’ve only just started testing their full range. However, one thing that stood out was their “Active” version, which uses three plastic strips, much like the Breathe Right Extra Strength — and offers a stronger opening than most standard nasal strips.

Their lavender-scented strip is also worth mentioning:

1. Has a pleasant, noticeable scent
2. Creates a calming effect, but isn’t overpowering — a great bonus during night use

Apart from the “Active” version, the rest of the Nozey range uses the more standard two-bar plastic support, like regular strength strips from other brands.

For Kids

Nasal strips are also a great tool for kids who struggle with breathing at night or who don’t yet use good diaphragmatic breathing patterns during rest.

If a child is a mouth breather at night, or if their chest rises a lot during rest (rather than their belly), nasal strips can help promote nose breathing and better oxygen exchange — leading to better sleep and reduced stress.

Most strips are recommended for children aged 5 years and older.

If you’re using a regular or small size strip from the brands mentioned above, you’ll often just need to trim 2–4mm off each side for a snug and comfortable fit on smaller noses.

Other Options

Some people prefer reusable options such as:

1. 🧲 Magnetic nasal dilators (clip style)
2. 👃 Internal nasal prongs (worn inside the nostrils)

These may seem cheaper initially but often cost more over time due to breakage, loss, or replacement. They also tend to be less tolerated by users due to the internal sensation and bulk, especially during sleep.

Where to Buy?

Unfortunately, the tan-coloured Breathe Right Extra Strength strips (which offer great adhesion) usually need to be ordered from the U.S. The Sensitive Skin version of Breathe Right is available locally at Chemist Warehouse.

Nozibye strips can be easily purchased through Amazon, while Nozey strips can be ordered directly from their Sydney-based website.

We often stock some of these brands in the clinic and are currently working with suppliers to secure better pricing for our patients.

Final Thoughts and My Clinical Recommendations

If you’re struggling with snoring, nasal congestion, poor sleep, shallow breathing, or want to improve your breathing efficiency for physical activity, nasal strips are a low-cost, high-reward option. I continue to recommend Breathe Right Extra Strength as the most consistent and strongest performer, but I’ve been very impressed by Nozibye in the past six months as a reliable, cost-effective alternative.

The Nozey Active strips also appear to offer strong performance, and the lavender version could be a great choice for people wanting a bit of calm with their breathing retraining at night.

We continue to use nasal strips daily in clinic, not just for better sleep but as part of targeted breathing retraining — to help people stay calm, breathe efficiently, and optimise their performance in both daily life and high-demand settings.

Further Information on Breathing

• Is Your Breathing Normal? Understanding Healthy vs Dysfunctional Patterns
• Breathing Performance And The PowerBreathe Device
• BradCliff Breathing Method

What to do next?

Discover what’s really affecting your breathing. Book a comprehensive breathing assessment today with Pontifex Physiotherapy. We’ll help you uncover the root cause and find the most effective, evidence-based solutions—beyond just nasal strips.

Click Here to Book an Appointment or Call 8515 0326,  and start breathing (and sleeping) better.