Introduction: Why Nasal Breathing Matters More Than You Think
Breathing through your nose isn’t just more polite—it’s essential. Nasal breathing supports proper oxygen exchange, filters and humidifies air, and even helps regulate blood pressure and nervous system tone. Yet millions of people breathe through their mouths day and night due to congestion, habit, or structural issues.
At BreatheWorks, we teach that restoring nasal breathing is foundational to improving sleep, energy, communication, and overall health. And while tools like Breathe Right® strips and nasal dilators offer short-term support, they work best as part of a larger, functional plan.
The Science of Nasal vs. Mouth Breathing
Nasal breathing isn’t just preferred—it’s physiologically superior. Research shows that nasal breathing:
- Improves oxygen uptake by up to 18% more than mouth breathing (Journal of Applied Physiology)
- Produces nitric oxide, which enhances vasodilation and circulation
- Filters, warms, and humidifies air, reducing airway irritation
- Activates the diaphragm for more stable breathing
- Supports better sleep, posture, and vocal health
In contrast, chronic mouth breathing is associated with:
- Increased incidence of sleep apnea, snoring, and TMJ disorders
- Poor oral posture and facial development
- Greater risk of airway collapse during sleep
- Disrupted speech and language function, especially in children
What Are Breathe Right® Strips?
Breathe Right® strips are adhesive bands that stick across the nasal bridge and mechanically lift the sides of the nose. They aim to reduce resistance in the external nasal valve.
Benefits:
- Clinically proven to increase airflow by up to 31% in some users (GSK studies)
- Easy to apply and remove
- Available in various strengths and sizes (Extra, Original, Lavender, Sensitive Skin)
Limitations:
- Not effective for septal deviation or deeper obstruction
- Adhesive may irritate sensitive skin
- Only address one part of the airflow equation
Other Nasal Strip Brands You Should Know
While Breathe Right® is the most well-known, several other adhesive nasal strips offer similar airflow-enhancing effects. Depending on your skin type, nasal structure, and sleep habits, one of the following might be a better fit:
- Clear Passage® Nasal Strips: Latex-free and budget-friendly with a strong adhesive hold
- Instaclear® Nasal Strips: Often sold at Walgreens or CVS, with comparable lifting effect to Breathe Right®
- GoodSense® Nasal Strips: Generic alternative with similar design and resistance-lifting capacity
- WoodyKnows® Nasal Strips: Designed for minimal skin irritation and night-long wear
- Medi-Strip® Nasal Strips: Thinner adhesive profile for sensitive or oily skin
- Equate™ Nasal Strips: Sold at Walmart, offering budget-friendly bulk options
Each of these products is slightly different in terms of adhesive strength, flexibility, and comfort. For best results, trial and observation are recommended.
Exploring Internal Nasal Devices
Internal nasal dilators are inserted into the nostrils to widen the internal valve area. Popular brands include:
- Mute® by Rhinomed: Adjustable and available in multiple sizes
- Nozovent®: Flexible plastic spreaders designed to gently expand the nostrils
- Turbine®: Optimized for athletes during performance
- Airmax®: FDA-registered dilator with documented increase in airflow
- WoodyKnows® Nasal Dilators: Soft silicone with customizable width and airflow
- Intake Breathing™: A magnetic nasal strip system designed for sports performance
Benefits:
- Effective for internal valve collapse
- Reusable and available in different sizes
- Can reduce snoring and aid sleep performance
Drawbacks:
- May cause discomfort or fall out during sleep
- Not suitable for everyone, especially those with narrow nasal passages
When Tools Alone Aren’t Enough
We frequently see patients who have tried every over-the-counter device with only mild or temporary success. That’s because nasal obstruction is rarely the only problem. Chronic mouth breathing, poor posture, and orofacial dysfunction must also be addressed.
Common underlying contributors include:
- Low tongue tone or oral rest dysfunction
- Enlarged turbinates or deviated septum
- Forward head posture and chest breathing
- Sleep-disordered breathing like obstructive sleep apnea
How BreatheWorks Helps: Function Over Quick Fixes
Our speech therapists and airway-focused clinicians use a functional, evidence-based model to restore nasal breathing from the inside out. Our approach includes:
- Myofunctional therapy for lip seal, tongue strength, and diaphragm use
- Postural retraining and core activation
- Collaboration with ENTs and allergists when structural barriers are present
- Sleep-focused screening and behavioral breathing techniques
These interventions go far beyond quick-fix tools and aim to restore long-term, natural nasal breathing.
When to Use Nasal Tools
Nasal strips and dilators can be helpful if you:
- Have temporary congestion (from colds, allergies, or travel)
- Are transitioning from mouth to nasal breathing
- Snore due to nasal resistance
- Experience dry mouth upon waking
But if your symptoms are chronic, it may be time to dig deeper.
Final Thoughts: Tools Are Helpful, But Function Is Foundational
Devices like Breathe Right® strips and nasal dilators can provide short-term relief and valuable feedback. But for lasting change, the focus should be on restoring the body’s ability to breathe well without external support.
At BreatheWorks, we help you do just that through science-backed therapy that strengthens the airway and supports lifelong breathing health.
Looking for a speech-language pathologist near you who understands both structure and function? We’re here to help.
Sources:
- Journal of Applied Physiology: Oxygen Uptake in Nasal vs. Oral Breathing
- Breathe Right Clinical Studies (GSK)
- NIH: Airway Resistance and Functional Breathing
- Rhinomed Whitepapers: Internal Nasal Valve Research
- ASHA.org: Role of Myofunctional Therapy in Airway Rehabilitation
- BreatheWorks.com: Evidence-Based Functional Therapy Model
