What Is a Nasal Dilator? Benefits, Types, and How They Work

If you find it hard to breathe through your nose, you might notice it feels tougher than it should during exercise, while relaxing, or when trying to sleep.

You might have come across nasal dilators in shops or online, or perhaps you've seen athletes using them, but what exactly is a nasal dilator, and how does it work? Nasal dilators are small devices intended to widen the nasal passages and gently improve airflow.

In this guide, you will learn about the different types of nasal dilators, how they work, and their benefits, drawbacks, safety, and how to use them.

A nasal dilator is a small device that gently widens the nasal passages to help air move more freely through the nose. It may sit inside the nostrils or attach to the outside of the nose.

What are nasal dilators used for? People often use them when nasal breathing feels restricted during exercise, sleep, or daily activities. They may help when the restriction is related to:

• A deviated septum
• Narrow nostrils or a naturally small nose
• Nasal valve collapse
• Enlarged turbinates
• A previous nasal injury or surgery

A deviated septum occurs when the wall of cartilage and bone separating the two sides of the nose is crooked. This can make one nasal passage narrower than the other, increasing resistance to airflow.

A nasal dilator does not straighten a deviated septum or correct the underlying anatomy. It provides temporary support by widening part of the nasal airway while it is being worn.

The nasal valve is the narrowest part of the nasal airway and a common source of resistance. If this area is naturally narrow or moves inward when you inhale, breathing through your nose may feel restricted.

How does a nasal dilator work? It gently supports or widens the nasal valve, creating more room for air to pass through, known as the Cottle maneuver. Internal devices open the nostrils from within, while external products lift the sides of the nose from the outside.

1. Close your mouth and breathe gently through your nose.
2. Place one finger on each side of your nose.
3. Gently pull the nostrils outward.
4. Notice whether breathing feels easier and airflow feels less restricted.

If opening your nostrils improves your breathing, a nasal dilator may provide similar support by holding the airway open. This may be useful during exercise, when the demand for air increases.

The Cottle maneuver is only a simple check. It does not diagnose a deviated septum, nasal valve collapse, or another medical condition. A healthcare professional should assess persistent or one-sided obstruction.

Why do nasal dilators work better for some people than others? Their effect depends on the cause and location of the restriction. They are more likely to help when narrowing occurs around the nostrils or nasal valve. They may be less useful when an infection, nasal polyps, allergies, or severe inflammation cause blockage.

The main types of nasal dilators are:

• Internal nasal dilators: These sit inside the nostrils and support the airway from within. They are usually reusable and do not rely on adhesive.
• External nasal dilators: These attach to the outside of the nose and lift the sides of the nasal passages.
• Nasal dilator strips: These are single-use external dilators, also called nasal strips, secured with adhesive.
• Magnetic nasal dilators: These use adhesive tabs and a connecting band to pull the sides of the nose outward. Their effect comes from the mechanical pulling action, not from the magnets themselves.

When comparing an internal vs external nasal dilator, internal devices are often more secure during exercise and can be washed and reused. External strips may feel less intrusive, but sweat, facial oils, or sensitive skin can affect their adhesion.

The best option is one that fits comfortably, remains secure, and improves airflow without causing pain or irritation.

The benefits of nasal dilators depend on the cause of restricted breathing, the device design, and how well it fits.

By widening the nasal valve, a dilator creates more room for air to pass through. This may reduce the feeling of resistance when breathing through the nose.

A nasal dilator cannot straighten a deviated septum. However, it may temporarily widen the nasal valve and improve airflow through a narrow passage while the device is in place.

As exercise intensity increases, the body needs more air. People with narrow nasal passages may experience strong air hunger and switch to mouth breathing earlier.

An internal nasal dilator can help hold the nostrils open during running, cycling, or training. This may make nasal breathing feel more manageable as exercise becomes harder.

For athletes, especially those with a narrow nose or a deviated septum, a nasal dilator can make it easier to breathe through the nose during exercise rather than switching to the mouth.

A 1990 study showed that nasal dilators increased nasal airflow by 29% in healthy men during intense cycling, letting all participants sustain nose breathing at maximum effort with a smaller rise in blood pressure than normal.

Do nasal dilators help with congestion? They may help when the feeling of blockage is caused in part by narrowing at the nasal valve.

However, they do not treat inflammation, allergies, infection, or nasal polyps. These conditions may require separate treatment.

Do nasal dilators work for snoring? They may help when restricted nasal airflow contributes to snoring. Opening the nasal passages can make nasal breathing feel easier at night.

However, snoring can have many causes.

A nasal dilator is not a treatment for obstructive sleep apnea. Seek medical advice if snoring is accompanied by gasping, choking, pauses in breathing, morning headaches, or excessive daytime sleepiness.

Nasal dilators work mechanically and do not contain decongestant medication. They provide support only while worn.

Internal dilators are small, easy to carry, and often reusable. With regular cleaning and correct storage, they can be a practical option for exercise, travel, or everyday use.

Understanding the pros and cons of nasal dilators can help you decide whether one may suit your needs.

A nasal dilator should be viewed as a temporary breathing aid, not a cure for an anatomical or medical condition.

Nasal dilators are generally considered low risk when they fit correctly and are used according to the manufacturer's instructions.

Possible nasal dilator side effects include:

• Mild pressure or soreness
• Irritation inside the nostrils
• Skin irritation from adhesive
• Dryness or redness
• Slipping caused by an incorrect size
• Hygiene problems if a reusable device is not cleaned

Remove the device if it causes pain, bleeding, marked irritation, or greater difficulty breathing. Do not use a damaged nasal dilator.

Internal dilators should not be worn during contact sports where the nose may be struck. People recovering from nasal surgery should ask their surgeon before using one. Alternatively, you can learn about mouth tape for sports.

Speak with a healthcare professional if you have persistent obstruction, repeated nosebleeds, significant pain, a recent injury, or difficulty breathing through only one side of your nose.

Always follow the instructions supplied with your chosen device.

A nasal dilator should support airflow without causing pain. If it does not improve breathing or feels uncomfortable, stop using it and consider a different size or design.

Restricted nasal airflow can make it difficult to maintain nasal breathing during exercise, especially if you have narrow nostrils, a small nose, or a deviated septum.

While a nasal dilator cannot correct the underlying anatomy, it can gently open the nasal airway and make breathing through your nose feel easier during training.

The Oxygen Advantage Nasal Dilator for Sports is made to stay in place inside your nostrils during exercise. Each pack comes with medium and large sizes so you can find the best fit for you. Make nasal breathing easier during your next workout. Try the Oxygen Advantage Nasal Dilator for Sports.