Nasal Strips for Jiu-Jitsu and Grappling: Stay Composed Under Pressure

Why nasal breathing wins on the mats

Open-mouth breathing under a 90 kg training partner triggers a faster, shallower breathing pattern that drives heart rate and perceived effort up. Nose breathing forces a slower diaphragmatic pattern, raises CO2 tolerance over time, and keeps the jaw closed — useful for both composure and dental safety.

The problem is that grappling positions compress your chest and your nose can't keep up with demand. Most people drop the jaw within 90 seconds of any serious pressure. A strip widens the bottleneck so you can hold nose-only breathing for longer.

What grapplers report

• Calmer in bottom side control and mount — heart rate stays lower for the same pressure.
• Faster recovery between rounds in open mat or competition.
• Less dry throat and post-training cough during winter training.
• Better breath training carryover from sessions like Wim Hof and Buteyko.

Will it stay on through a hard roll?

Yes — if applied correctly. Wash the bridge of your nose with soap before training to remove any residual oil or sunscreen, dry it thoroughly, then apply the strip across the soft cartilage just above the nostril flare. Press the side pads firmly for 30 seconds.

A correctly applied strip will survive sweat, gi friction and being smushed in side control. The most common failure mode is applying to skin that still has moisturiser on it.

Are they legal in competition?

Nasal strips are not banned by IBJJF, ADCC, UFC or any major MMA or grappling sanctioning body. They contain no medication and aren't on any anti-doping list. As always, double-check your specific event's rules — but practically every athlete who uses them in training competes with them too.