Nasal breathing devices compared: strips, dilators, clips, mouth tape and more

The best nasal breathing device depends on what's stopping you from breathing through your nose. If your nose feels narrow or blocked at night, a device that opens it, such as an external nasal strip or an internal dilator, is the place to start. If your nose is clear but your mouth falls open as you sleep, a device that keeps your lips together, such as mouth tape, fits better. Many people use one of each.

This guide covers the six main types of nose breathing device, how each works, what the research says and who each one suits.

What types of nasal breathing devices are there?

Nasal breathing devices fall into two broad groups. Some open the nose: external nasal strips, internal dilators such as cones and vents, and nasal clips. Others keep the mouth closed so air goes through the nose: mouth tape and chin straps. A sixth category, nasal breathing trainers, aims to build the habit during the day.

Here's how they compare.

How do external nasal strips work?

External nasal strips work by gently lifting the sides of the nose outward from the outside. A springy band inside the strip tries to straighten after you bend it over your nose, and that pull widens the nasal valve, the narrow area just inside the nostrils.

They're the best-studied device on this list. A 2014 review of external nasal dilators found that numerous studies show they increase the cross-sectional area of the nasal valve, reduce nasal resistance and stop the side of the nose from collapsing inward when you breathe in. The authors described them as simple, painless, affordable and minimal-risk, though most studies were small.

For sleep, the most encouraging result comes from a 2000 randomized controlled trial. Twelve people with chronic rhinitis who snored, but didn't have sleep apnea, were randomized to a real strip or a placebo and monitored with overnight sleep studies. The real strip significantly reduced how often they snored, from about 258 snores an hour to about 173, though it didn't change snoring loudness or sleep quality.

Strips suit most people with a stuffy, narrow or congested nose, and they're the easiest to try because nothing goes inside the nose. Our guide on how nasal strips work goes into more detail.

What about internal nasal dilators and cones?

Internal nasal dilators are small soft devices, often cones, vents or rings, that sit just inside the nostrils and hold them open from within. They work on the same part of the nose as strips, from the other side.

The research suggests they can open the nose more. In a 2004 study, 27 healthy adults tried both a nasal strip and an internal dilator. Both significantly widened the nasal valve and reduced nasal resistance, and the internal dilator reduced resistance significantly more. A 2026 scoping review of 13 studies on wearable nasal devices for people with a blocked nose looked at people with a blocked nose from a bent septum and found greater relief with internal devices, though long-term data were limited.

The trade-off is comfort and fit. Some people don't like the feel of something in their nostrils, and getting the right size matters. Our guides to types of nasal dilators and how to use a nasal dilator cover the different shapes and how to size them.

Do nasal clips work?

Nasal clips are a less common type of dilator that hold the nostrils open with a clip, sometimes using small magnets. There's very little research on them. The 2026 scoping review mentioned above said further studies are needed on emerging devices such as magnetic nasal strips before clinicians can fully advise patients about them.

If you're curious, they may be worth a try after strips and dilators, but there isn't evidence yet to say how they compare.

How does mouth tape fit in?

Mouth tape is a nose breathing tool rather than a nasal device. It doesn't open your nose. Instead, a small strip across the lips keeps your mouth closed during sleep, so air goes through your nose by default. That makes it a good partner for a nasal strip or dilator, which handles the nose side.

The research is small but promising. In a 2022 study in Healthcare, 20 mouth breathers with mild sleep apnea taped their mouths for a week. Thirteen of them cut their snoring index by at least half, and the group's median snoring index fell by 47%. A 2025 review in PLOS One looked at 10 studies with 213 people and found mixed results. It also flagged a real risk: several studies discussed the possibility of suffocation if the nose is blocked, and many excluded anyone with nasal obstruction.

That's why the order matters. Make sure you can breathe comfortably through your nose with your mouth closed first, using our nose test, and treat a blocked nose before you tape. We don't recommend mouth tape for children. Our guide to using mouth tape and nasal strips together shows how to combine them.

Do chin straps help you breathe through your nose?

Chin straps wrap around the head and under the jaw to hold the mouth closed. The idea is similar to mouth tape, but the strap works by supporting the jaw rather than sealing the lips.

The research on chin straps used alone is not encouraging. In a 2014 sleep-lab study, 26 adults with sleep apnea wore only a chin strap for the first part of the night. It did not improve their sleep apnea, even in mild cases, and it did not improve snoring. If you use CPAP, ask your sleep team before adding any device. Our comparison of mouth tape vs. chin strap covers the differences.

Do nasal breathing trainers work?

Nasal breathing trainers are daytime devices sold to help build a nose breathing habit. We couldn't find any published study testing a dedicated nasal breathing trainer, so there's no evidence yet either way.

If you want to practice nose breathing during the day, simple exercises are free and easy to start. Our guide to nasal breathing exercises is a good place to begin.

Can nasal breathing devices help sleep apnea?

None of the devices in this guide is a treatment for sleep apnea. A 2016 meta-analysis of 14 studies found nasal dilators did not significantly change sleep apnea severity, lowest oxygen levels or snoring index in people with sleep apnea, apart from a small drop in one measure with internal dilators. A 2026 meta-analysis of 17 studies reached the same conclusion, though it noted dilators may help as an add-on for people with mild symptoms or nasal congestion.

The American Academy of Sleep Medicine says snoring paired with choking, gasping or silent pauses in breathing is a reliable sign of sleep apnea. If that sounds like you, see a doctor before trying any device. Our guide to snoring vs sleep apnea explains the difference.

Which nasal breathing device should you try first?

For most people, the simplest starting point is an external nasal strip. It's drug-free, it has the most research, and nothing goes inside your nose. Here's a quick way to choose:

• Your nose feels blocked or narrow at night: start with a nasal strip, and try an internal dilator if you want more opening.
• Your nose is clear but you wake with a dry mouth: mouth tape, once you've checked your nose.
• Both: a nasal strip and mouth tape together.
• You use CPAP: ask your sleep team before adding anything.

Our pick (paid partner): TitanAir Nasal Strips

For an external nasal strip, our pick is TitanAir Nasal Strips. This is our recommendation, not the result of testing or ranking devices ourselves.

Titan says the strips are drug-free external nasal dilators with flexible spring-loaded bands, and that they're designed to pair with mouth tape. Titan's directions are to place a strip just above the flare of the nostrils, on the soft part of the nose rather than the bony bridge, on clean, dry skin with no moisturizer. In the morning, Titan suggests loosening it with warm water and peeling slowly from the ends inward. Titan says every batch is third-party tested and certified PFAS-free, and it offers a 30-night guarantee.

Read next

• Every type of nasal dilator, explained
• How to use a nasal dilator
• Nasal strips vs. nasal dilators

* This content is for informational and educational purposes only and is not medical advice. It is not intended to diagnose, treat, cure or prevent any disease or health condition. Talk to a qualified healthcare provider about your health.