If you've ever looked into ways to breathe easier at night, during exercise, or when your nose feels blocked, you've probably come across nasal dilators.

Some sit on the outside of your nose, while others sit inside your nostrils. Both are designed to help improve airflow, but they work in different ways and suit different people.

With so many options available, choosing the right one can feel confusing. This guide breaks down the main types of nasal dilators, how they work, and what to consider when deciding which option may suit you best.

Key Takeaways

• Nasal dilators come in two main categories: external dilators that work from outside the nose and internal dilators that work from inside the nostrils.

• External options include adhesive nasal strips and non-adhesive clips.

• Internal options include cone-style dilators and other reusable stent-style designs.

• Nasal strips are simple, hygienic, and easy to use, making them a popular choice for many people.

• Internal dilators are reusable and can be a good option for people who prefer not to use adhesive.

• The best option depends on your comfort, lifestyle, and what you are trying to improve.

• Nasal dilators help support airflow but do not treat the underlying cause of nasal congestion.

For a deeper explanation of how nasal strips work, check out our Complete Guide to Nasal Strips.

The Two Main Types of Nasal Dilators

Before comparing different designs, it helps to understand the two main categories.

External Nasal Dilators

External dilators sit on the outside of your nose. They work by gently lifting or supporting the sides of the nose to help open the nasal passages.

The most common type is the adhesive nasal strip, but there are also reusable external clips that do not use adhesive.

Internal Nasal Dilators

Internal dilators sit inside the nostrils. Instead of pulling from the outside, they gently support the nasal passages from within.

These are usually reusable and come in different shapes and sizes depending on the design.

Both options aim to make breathing feel easier, but the experience can feel very different.

External Option 1: Adhesive Nasal Strips

Adhesive nasal strips are the most well-known type of nasal dilator.

They are flexible strips with a small spring-like band inside that gently lifts the sides of your nose when applied. This can help create more space in the nasal passage and improve airflow.

Comfort

For many people, nasal strips are comfortable because nothing goes inside the nose. Once applied correctly, most users barely notice they are wearing one.

The main thing to consider is whether your skin tolerates adhesive well.

Hygiene

One of the biggest advantages of nasal strips is simplicity. They are single-use, so there is no cleaning or maintenance required.

Cost

Nasal strips are affordable upfront and easy to replace. If used every night, the ongoing cost can add up compared with reusable options.

Best for

Nasal strips are a great option for:

• Sleeping

• Exercise

• Occasional nasal stuffiness

• People who want something quick and easy

• Anyone who prefers not to put anything inside their nose

Limitations

Because they use adhesive, some people may experience skin sensitivity. They can also lose grip if applied to wet, oily, or sweaty skin.

External Option 2: Non-Adhesive External Clips

External clips are another option that works from outside the nose without adhesive.

Instead of sticking to the skin, these devices use a small frame or clip to gently support the sides of the nose.

Comfort

Comfort depends heavily on the design and fit. Some people like the secure feeling, while others may notice pressure where the clip sits.

Hygiene

Since they are reusable, they need regular cleaning. However, they avoid the need for adhesive.

Cost

They usually cost more upfront but may be cheaper over time if they are comfortable and last.

Best for

External clips may suit people who:

• Prefer a reusable option

• Do not like adhesives

• Want an external device without applying a new strip each time

Limitations

Finding the right fit can take some trial and error, and not everyone enjoys the feeling of a clip on their nose.

Internal Option 1: Cone Nasal Dilators

Cone-style nasal dilators sit just inside the nostrils and gently support the nasal openings.

They are usually made from soft materials and are designed to hold the airway open without using adhesive.

Comfort

Some people adjust quickly and forget they are wearing them. Others may find the feeling of something inside their nose uncomfortable.

Finding the right size is important. A device that is too small may feel loose, while one that is too large may feel uncomfortable.

Hygiene

Because they are reusable and sit inside the nose, they need regular cleaning.

Cost

They usually cost more upfront but can provide long-term value if they are comfortable and used regularly.

Best for

Internal cone dilators may suit people who:

• Want a reusable option

• Cannot use adhesive products

• Prefer not to rely on strips during exercise or sweating

Limitations

The biggest factor is comfort. Some people love them, while others prefer the simplicity of an external strip.

Internal Option 2: Stent and Other Reusable Internal Designs

Some internal dilators use a stent or support design that helps keep parts of the nasal passage open from inside.

These designs vary significantly between products, with some sitting closer to the nostril opening and others extending further into the nasal passage.

Comfort

Comfort depends on the shape, size, and how well the device fits your nose.

Some people prefer the secure feeling of an internal device, while others find it more noticeable than an external option.

Hygiene

Reusable internal devices should be cleaned regularly, especially because they sit inside the nose.

Best for

These may suit people who:

• Prefer reusable products

• Want a stronger internal support feeling

• Have tried external options but prefer an internal design

Limitations

They often require more adjustment and care compared with simple nasal strips.

External vs Internal Nasal Dilators: Main Differences

How They Work

External nasal strips:
Gently lift the outside of the nose to help open the nasal passages.

External clips:
Support the nose from the outside without adhesive.

Internal dilators:
Support the nasal passages from inside the nostrils.

Comfort

Comfort is the biggest deciding factor.

Many people prefer external nasal strips because they are lightweight and nothing enters the nose.

Others prefer reusable internal options because they avoid adhesive and can be used repeatedly.

There is no single option that works best for everyone.

Hygiene

Nasal strips:
Single-use and require no cleaning.

Reusable dilators:
Need regular washing and care.

Cost Over Time

Nasal strips have a lower upfront cost but need replacing after each use.

Reusable dilators cost more initially but may become more economical if they last and you enjoy using them.

Which Nasal Dilator Should You Choose?

The right choice depends on your lifestyle and preferences.

For simple everyday use

Nasal strips are usually the easiest place to start. They are quick to apply, comfortable, and require no cleaning.

For sensitive skin

A reusable non-adhesive option may be worth considering.

For exercise

Some people prefer internal dilators because sweat will not affect their grip. However, a well-applied nasal strip can also work well during activity.

For sleep

Many people choose nasal strips because they are comfortable, easy to apply before bed, and do not feel intrusive.

Understanding the Limitations of Nasal Dilators

Nasal dilators can help support airflow, but they are not a treatment for every type of nasal problem.

They do not:

• Remove mucus

• Treat infections

• Permanently change the structure of your nose

If your breathing difficulty is caused by congestion, allergies, infection, or another underlying issue, addressing that cause is important.

Nasal dilators are best viewed as a tool that may help you breathe more comfortably.

Frequently Asked Questions

Are nasal strips better than internal nasal dilators?

Neither option is best for everyone. Nasal strips are usually easier and more convenient, while internal dilators are reusable and do not rely on adhesive. The best choice depends on what feels most comfortable for you.

Are internal nasal dilators safe?

For most people, reusable internal nasal dilators are designed to be safe when used correctly. They should be cleaned regularly and should not be used if they cause pain or irritation.

Do nasal strips actually work?

Many people find nasal strips help them breathe more easily by gently supporting the nasal passages. Results vary depending on your individual nose shape and the reason for reduced airflow.

Can nasal dilators stop snoring?

Nasal dilators may help some people who snore due to limited nasal airflow. However, snoring can have many causes, so they are not a guaranteed solution for everyone.

Conclusion

External and internal nasal dilators both aim to support easier breathing, but they take different approaches.

External nasal strips are popular because they are simple, comfortable, and easy to use. Internal dilators offer a reusable alternative for people who prefer a device that sits inside the nose.

The best option is the one that fits your lifestyle and that you will actually use consistently.

If you want a simple way to test whether opening your nasal passages helps your breathing, try 1TAPE Nose Strips and see how they feel.