Nose strips,
made simple.
An honest, Australian-focused guide to nasal strips — how they work, what actually helps with snoring, and which brand we think is worth your money in 2026.
The basics
What is a nose strip?
A nose strip — also called a nasal strip or external nasal dilator — is a small adhesive band with two flexible spring-like ribs along its length. You stick it across the bridge of your nose, and as the ribs try to straighten back out, they gently pull the sides of your nose outwards.
That tiny mechanical lift opens your nasal valves, the narrowest part of your airway. The result is meaningfully more airflow through your nose, which is exactly what you want when you're sleeping, training, or fighting a blocked nose.
The science
Do nose strips actually work?
Short answer: yes — for the right kind of breathing problem. The research on external nasal dilator strips consistently shows measurable increases in nasal cross-sectional area and airflow, typically in the order of 25–38%.
They're most effective when your snoring or sleep disruption is caused by nasal congestion, a deviated septum, narrow nasal valves, or a cold. They're less helpful for snoring that originates in the soft palate or throat — that's a different problem and usually needs a different solution.
The honest test: if breathing through your nose feels noticeably easier the moment you apply one, you're a good candidate.
Compare
The main nose strip brands in Australia
| Brand | Strength | Approx. price/strip | Best for |
|---|---|---|---|
| Breathe Right | Light–medium | ~$1.20 | First-timers |
| Rhino Gear Top pick | Strong | ~$0.85 | Snoring, training, side-sleepers |
| Generic / pharmacy brand | Variable | ~$0.70 | Occasional use |
Prices indicative, based on May 2026 Australian retail and online listings.
Rhino Gear Nasal Strips
Australian-made, with noticeably stronger spring tension than Breathe Right and a hypoallergenic adhesive that actually stays on through a full night. Best value per strip we've tested in AU.
- ✓ Stronger lift = more airflow
- ✓ Stays on overnight, even for side-sleepers
- ✓ Ships free Australia wide over $50
- ✓ Cheaper per strip than the chemist
How to choose
What to look for in a good nose strip
Spring strength
Too weak and you won't feel it; too aggressive and the skin on your nose gets sore. Look for a medium-to-strong spring with a flexible backing.
Adhesive quality
A latex-free, hypoallergenic adhesive matters more than people realise. Cheap glue is the #1 reason a strip falls off at 3am.
Strip width
Wider strips distribute the lift better and stay put longer. Narrower strips are easier to apply but tend to peel.
Cost per strip
Chemist prices are inflated. Buying online direct from Australian brands is typically 30–40% cheaper.
Quick answers
The questions everyone asks
How do nose strips work?
A nose strip works mechanically. Two flexible spring-like ribs inside the strip try to straighten back to their original shape, and as they do, they pull the sides of your nose outwards. That lifts the nasal valves — the narrowest part of your airway — and increases nasal airflow by roughly 25–38%.
Where do you put a nose strip?
Place the strip horizontally across the bridge of your nose, just above the flare of the nostrils. The centre should sit on the bony part of the nose, with each end pressed onto the soft skin on either side. Too high and it won't open the nasal valves; too low and it won't stay on.
How to apply a nose strip (4 steps)
- Wash and dry the bridge of your nose to remove oils.
- Peel the strip and lay it across the bridge, just above the nostrils.
- Press firmly along the entire length for 10 seconds.
- In the morning, soften with warm water and peel slowly from each end.
Step 1 image
Two hands peel a Rhino Gear nasal strip from its backing and lower it onto the bridge of the nose, centred above the nostrils. Skin must be clean and dry — oils, sunscreen and moisturiser stop the adhesive sticking.
Step 2 image
Two index fingers press the nasal strip down on both sides for 20 seconds. The pressure activates the adhesive so the strip stays sealed across the nasal valves through a full night of sleep.
Step 3 image
Side profile of a sleeping face with the flexible nasal strip in place across the bridge of the nose, gently pulling the nasal valves open for ~25–38% more airflow.
Do nose strips work for snoring?
Yes — when the snoring is caused by nasal congestion, narrow nasal valves, or a deviated septum. Nose strips open the airway at the valves and reduce the turbulence that creates snore sounds. They are less effective for snoring that originates in the soft palate or throat, which is a different problem.
Do nose strips help with running?
Yes — for nasal breathing. By widening the nasal valves, strips make it easier to breathe through your nose at low and moderate intensity. They won't change your VO2 max, but most runners report less dry mouth and easier recovery between intervals.
Do nose strips work for a blocked nose?
Yes. Because they open the nose mechanically, they help most when congestion comes from a cold, allergies, or narrow anatomy. They won't clear mucus, but they make breathing through a stuffy nose noticeably easier — without the rebound effect of decongestant sprays.
Are nose strips bad for your skin?
No — quality nose strips use hypoallergenic, latex-free adhesive designed for nightly use. The two rules: never apply to broken or sunburnt skin, and always remove gently by softening the strip with warm water rather than ripping it off.
FAQ
Common questions
Do nose strips actually work for snoring?+
Yes — clinical studies show external nasal dilator strips can increase nasal airflow by up to 38% and reduce snoring caused by nasal congestion or narrow nasal valves. They're less effective for snoring that originates in the throat or soft palate.
What is the best nose strip brand in Australia?+
Breathe Right is the most widely available at chemists, but Australian-made brands like Rhino Gear typically offer stronger spring tension, better adhesion overnight, and better value per strip.
Are nose strips safe to use every night?+
Yes. Quality nose strips are drug-free, latex-free and designed for nightly use. Because they work mechanically rather than chemically, there's no tolerance build-up.
Where can I buy nose strips in Australia?+
Nose strips are sold at most major Australian chemists (Chemist Warehouse, Priceline), supermarkets (Coles, Woolworths) and online via brands like Rhino Gear that ship Australia-wide.
Will a nose strip help with a blocked nose from a cold?+
Yes — they're one of the few drug-free options that actually open up a congested nose. They won't fix the underlying cold, but they make breathing through your nose much easier while you recover.