The Science Behind Guardian Tape

The Benefits of Nose Breathing

Nasal breathing is crucial for physical performance due to its various physiological benefits. The nasal cavity acts as a natural filter, humidifier, and warmer of the air we breathe, optimising the air before it reaches the lungs (Dallam & Kies, 2020). Studies have shown that nasal breathing is associated with improved ventilatory efficiency, reduced oxygen cost during exercise, and lower physiological economy for a given level of work compared to oral breathing (Dallam et al., 2018). Additionally, nasal breathing has been linked to a reduction in exercise-induced bronchoconstriction and improved cardiovascular fitness (Dallam et al., 2018).

Nose strips, which physically open the sinuses, can potentially enhance performance by improving nasal airflow. These strips can increase the nasal valve area, reduce nasal airway resistance, and decrease the work of nasal breathing, leading to improved exercise performance and economy of motion (Adams & Peiffer, 2017). By enhancing nasal breathing, these strips may help athletes maintain focus, concentration, and overall well-being during training and competition (Migliaccio et al., 2023).

Furthermore, computational fluid dynamics (CFD) has been utilised to analyse the nasal airway, providing objective measurements that correlate with patient-reported evaluations of nasal breathing (Xavier et al., 2021). Studies have shown that nasal breathing is associated with possible physiological changes that can help maintain physical health in endurance athletes during low-intensity training (Rappelt et al., 2023). Moreover, the use of nasal breathing has been linked to harmonious growth of the craniofacial structure, highlighting its importance beyond just respiratory function (Indiarti et al., 2017).

In conclusion, nasal breathing is essential for physical performance as it offers multiple advantages such as improved ventilatory efficiency, reduced oxygen cost during exercise, and enhanced cardiovascular fitness. Nose strips that open the sinuses can potentially optimise nasal airflow, leading to improved exercise performance and overall well-being for athletes. These findings underscore the significance of nasal breathing in maximising athletic performance and overall health.

Why Nose Breathing is Important While Sleeping

Nasal breathing during sleep has been associated with various benefits that can positively impact both physical and mental performance and recovery. Research by Fitzpatrick et al. (2003) suggests that nasal breathing provides a mechanical advantage over oral breathing during sleep, leading to lower upper airway resistance. This reduced resistance may contribute to improved sleep quality and overall respiratory function.

Studies by Nakata et al. (2008) and Verse et al. (2002) indicate that interventions to address nasal obstruction, such as nasal surgery, can lower nasal resistance, ameliorate sleep-disordered breathing, and enhance sleep quality. Improved nasal patency through surgical or non-surgical means is expected to alleviate sleep-disordered breathing, as highlighted by Valipour, 2014.

Furthermore, Mclean et al. (2005) found that treating severe nasal obstruction resulted in a significant reduction in nasal resistance and mouth breathing during sleep, which could potentially lead to improvements in obstructive sleep apnoea (OSA) severity. This emphasises the importance of nasal breathing in maintaining optimal respiratory function during sleep.

In terms of performance and recovery, nasal breathing has been linked to better airway collapsibility and respiratory mechanics. Suzuki & Tanuma (2020) demonstrated that nasal breathing is superior to oral breathing in reducing airway collapsibility in patients with obstructive sleep apnoea. Additionally, Fujita et al. (2019) highlighted that nasal breathing helps protect against upper respiratory tract infections, snoring, and obstructive sleep apnoea, which can impact overall physical health and recovery.

From a mental performance perspective, research by Sano et al. (2013) suggested that mouth breathing due to nasal obstruction could lead to sleep disorders and symptoms resembling attention deficit hyperactivity disorder (ADHD). Therefore, maintaining nasal breathing during sleep may contribute to better cognitive function and mental well-being.

From this research, we can understand how nasal breathing during sleep offers a range of benefits that can positively influence physical performance, respiratory function, and mental well-being. Addressing nasal obstruction and promoting nasal breathing may play a crucial role in enhancing overall performance and recovery, both physically and mentally.

Why Guardian Tape Could Be The Sleeping Solution For You

Mouth taping has gained attention as a potential intervention in various medical contexts. Research by Lee et al. (2022) highlights the positive impact of mouth taping in individuals with mild obstructive sleep apnoea (OSA), showing a reduction in the Apnoea-Hypopnea Index (AHI) and snoring index. This suggests that mouth taping could be a beneficial strategy for managing mild OSA.

Additionally, Zaghi et al. (2020) discuss the use of lip taping as a screening tool to assess nasal breathing, distinguishing between organic nasal obstruction and functional mouth breathing habits. This method of assessing nasal breathing through lip taping could aid in identifying individuals at risk of mouth breathing, providing insights into potential breathing issues.

While chinstraps have been suggested to reduce mouth leak during non-invasive ventilation, Willson et al. (2004) note the limited data confirming their effectiveness. This underscores the need for further research to explore the efficacy of different methods, such as mouth taping, in managing respiratory conditions.

Moreover, Mohamed et al. (2019) mention the use of mouth taping as part of the Buteyko breathing technique for patients with bronchial asthma. Encouraging nasal breathing during the day and utilising mouth taping at night aims to promote better breathing habits, indicating a potential role for mouth taping in respiratory conditions beyond sleep apnoea.

Mouth taping shows promise as a simple and potentially effective intervention in managing conditions like mild OSA and assessing nasal breathing patterns. Further research, and consumer testing, is warranted to explore its broader applications in respiratory care and potential benefits in improving breathing habits.

Guardian Tape As A Training Tool

Using mouth tape during training to enforce nasal breathing can have potential long-term effects on performance by potentially strengthening the nasal passage, respiratory system, diaphragm, and abdominal muscles involved in deep breathing. By creating a mechanical disadvantage that forces the wearer to breathe through the nose only, the body adapts to this challenge by improving the efficiency of nasal breathing and enhancing the overall respiratory function (McIntosh et al., 2021). Over time, this adaptation can lead to increased lung capacity, improved oxygen uptake, and enhanced endurance due to the focus on diaphragmatic breathing and engagement of the abdominal muscles (Lörinczi & Vanderka, 2023).


Strengthening the nasal passage through mechanically-disadvantaged breathing can have significant benefits for combat sports and endurance athletes. By training under conditions that require nasal breathing only, athletes can improve their respiratory efficiency, oxygen utilisation, and overall endurance capacity. This type of training can enhance the ability to regulate breathing patterns, optimise oxygen delivery to muscles, and improve stamina during prolonged physical exertion (Lörinczi & Vanderka, 2023). Additionally, strengthening the nasal passage can potentially lead to better nasal patency, which is crucial for optimal airflow and respiratory function (Sullivan et al., 2013).


Utilising mechanically-disadvantaged breathing to improve overall performance involves training the body to adapt to challenging conditions, thereby enhancing physiological responses and performance outcomes. For combat sports athletes, this type of training can improve breathing control, focus, and endurance during intense bouts of activity. Endurance athletes can benefit from increased oxygen efficiency, reduced fatigue, and enhanced aerobic capacity through nasal breathing training (Lörinczi & Vanderka, 2023). By focusing on nasal breathing and strengthening the respiratory system, by using mouth tape such as Guardian Tape during training, athletes can optimise their performance potential and achieve better results in their respective sports.

Why Nasal Breathing Is Important During Exercise

Nasal breathing during exercise is essential for optimising respiratory function and enhancing athletic performance. Research has shown that nasal breathing reduces bronchoconstriction during exercise when compared to oral breathing (McIntosh et al., 2021). Moreover, nasal breathing is linked to lower breathing frequency, reduced total ventilation volume, decreased carbon dioxide release, and improved oxygen uptake during exercise sessions with nasal breathing restriction (Rappelt et al., 2023).

One of the key advantages of nasal breathing during exercise is the potential increase in nitric oxide (NO) release from the nasal cavity. This NO release can result in vasodilation and enhanced red blood cell deformability in the cardiovascular system, ultimately improving oxygen delivery to muscles (Dallam & Kies, 2020). Additionally, nasal breathing decreases respiratory work, which can lead to a reduction in systolic blood pressure during exercise (Petruson, 2007).

Nasal breathing is crucial for maintaining proper ventilation and reducing respiratory fatigue. Studies have indicated that up to 27% of ventilation during intense exercise originates through the nasal passage. The narrow cross-sectional area of the nasal valve can increase respiratory resistance during oral-nasal ventilation, potentially causing increased respiratory fatigue (Adams & Peiffer, 2017).

Furthermore, nasal breathing has been associated with improved symptoms in conditions such as exercise-induced asthma. Patients with exercise-induced asthma have reported experiencing fewer symptoms when breathing through the nose during physical exertion (Ritz & Roth, 2003). Additionally, addressing nasal obstruction has been shown to reduce the oral fraction of ventilation during sleep, underscoring the significance of nasal breathing in ensuring proper airflow (McLean et al., 2005).

In summary, nasal breathing during exercise is critical for optimising respiratory function, reducing bronchoconstriction, enhancing oxygen delivery to muscles, decreasing respiratory fatigue, and improving overall athletic performance. The benefits of nasal breathing extend beyond exercise and can significantly impact respiratory health and performance outcomes.

How Mouth Taping While Sleeping Can Affect Immunity

Mouth taping during sleep, which promotes nasal breathing, can have a significant impact on immunity. Nasal breathing plays a crucial role in immune function as it helps filter, humidify, and warm the air entering the respiratory system, which can aid in preventing infections (Lee et al., 2022). By ensuring nasal breathing through mouth taping, the body is better equipped to defend against pathogens that may enter through the respiratory tract.

Research has shown that nasal breathing is associated with improved immune responses. For instance, the delivery of vaccines through the nasal route has been found to enhance overall immune responses compared to traditional nasal sprays or oral sprays (Djupesland, 2012). Maintaining nasal breathing through mouth taping can potentially optimise the body's response to vaccines and other immune challenges.

Furthermore, mouth taping can help address conditions like obstructive sleep apnea (OSA) by promoting nasal breathing during sleep (Jau et al., 2023). OSA has been linked to immune dysfunction, and improving nasal breathing through mouth taping may alleviate the severity of OSA, potentially leading to better immune function.

Additionally, nasal breathing is essential for maintaining proper nasal mucosa function, which is crucial for immune defence. Studies have shown that a decrease in local immunity factors in the nasal mucosa can lead to microbial contamination and nasal breathing disorders, emphasising the importance of nasal breathing for immune health (Шушляпина et al., 2023).

In conclusion, mouth taping to ensure nasal breathing during sleep can positively impact immunity by promoting proper air filtration, optimising immune responses to vaccines, potentially alleviating conditions like OSA, and maintaining the integrity of the nasal mucosa for effective immune defence.

Nose Breathing And ADHD

Nasal breathing has been shown to have significant effects on psychological conditions such as ADHD. Research indicates that slow nasal breathing induces an improvement in psychological well-being, including increased relaxation and reduced symptoms of anxiety and depression, supported by a parasympathetic dominance (Zaccaro et al., 2022). Additionally, nasal breathing has been associated with increased comfort, relaxation, vigour, and alertness, as well as reduced symptoms of arousal, anxiety, depression, anger, and confusion (Zaccaro et al., 2018). These findings suggest that nasal breathing can positively impact psychological states by enhancing autonomic, cerebral, and psychological flexibility.

In the context of ADHD, improving nasal breathing through interventions like wearing nose-opening strips could potentially benefit individuals with this condition. Studies have shown that nasal breathing can modulate pulmonary function and affect breathing patterns (Lundberg et al., 1996). Furthermore, research has demonstrated that nasal breathing is superior to oral breathing in various scenarios, such as during exercise, where nasal breathing has been linked to superior ventilatory efficiency and reduced oxygen cost compared to oral breathing (Dallam et al., 2018). By enhancing nasal breathing, individuals with ADHD may experience improved focus and cognitive function due to the physiological and psychological benefits associated with nasal breathing.

Forcing improved nasal breathing through interventions like nose-opening strips could potentially help individuals with ADHD by promoting better airflow through the nasal passages. By facilitating nasal breathing, interventions like nose strips may help optimise airflow, potentially leading to improved oxygenation, relaxation, and overall well-being, which could positively impact focus and attention in individuals with ADHD.


Benefits of Nasal Breathing

Oxygen absorption

Nasal breathing allows for better oxygen absorption, leading to increased stamina and endurance.

This is because the nose filters, warms, and humidifies the air, making it more efficient for the lungs to use. (Nestor, J. (2020). Breath: The New Science of a Lost Art. Riverhead Books).

Oxygen Optimisation

Controlled nasal breathing optimises oxygen use, reducing fatigue and enhancing overall athletic performance.

Guardian Tape Nose Strips help maintain open nasal passages, making it easier to breathe through the nose during intense physical activity.

Mouth taping encourages diaphragmatic (belly) breathing, which is more efficient for oxygen exchange and can improve athletic performance by increasing stamina and reducing fatigue

(McKeown, P. (2015). The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster, and Fitter. HarperCollins).

Reduces Stress + Improves Focus

Nasal breathing activates the parasympathetic nervous system, which helps lower stress levels and improve mental clarity. Using Guardian Tape Nose Strips can help you stay calm and focused, whether you’re working, studying, or competing.

(Vranich, B. (2016). Breathe: The Simple, Revolutionary 14-Day Program to Improve Your Mental and Physical Health. St. Martin's Griffin).

Improves Sleep's Positive Qualities

Mouth taping encourages nasal breathing, which enhances oxygen intake and improves sleep quality by reducing snoring and sleep apnea incidents

Nasal breathing, facilitated by mouth taping, has been shown to enhance heart rate variability and activate the parasympathetic nervous system, leading to reduced stress and improved overall cardiovascular health.

(McKeown, P. (2015). The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster, and Fitter. HarperCollins).

(Nestor, J. (2020). Breath: The New Science of a Lost Art. Riverhead Books).

(Rosenberg, J. (2018). Total Heart Rate Variability: Enhanced Well-Being Through Mindful Breathing. CreateSpace Independent Publishing Platform).

Frequently Asked Questions

Using Guardian Tape

  • Prepare Your Skin
    Wash and dry your face thoroughly.
  • Apply the Tape
    Position the tape horizontally across your mouth, covering both lips.
    Press gently to secure in place, ensuring no gaps.
  • Use Daily, Sleeping, or Training
    Apply the tape before bed or your workout to ensure nasal breathing.
  • Remove After Use
    Peel off gently in the morning or post-workout and dispose of properly.

    Peeling from inside, with the tongue, may be more comfortable for some users.

Using Guardian Strips

  • Clean Skin
    Wash and dry the area around your nose.
  • Apply Strip
    Remove the strip from the backing, position it across the bridge, or thickest, part of your nose, and press down firmly.
  • Use
    Apply before work to improve focus, before sleep to assist nasal breathing, or before workouts to enhance nasal airflow.
  • Remove: Gently peel off the strip in the morning or post-exercise.

Tell me about the charity work?

Guardian Tape's founders have worked closely with troubled adults and adolescents for many years, and we see the struggles that many have gone through first hand.

These people need help, and supporting them is in our nature. It only makes sense to give back.

To support these charities, simply purchase from Guardian Tape, and we'll ensure that those who need it most are looked after.

What's the catch?

What's the Catch?

At Guardian Tape, we believe in transparency. So, what's the catch?

No Hidden Fees: Our subscription plans are straightforward, with no surprise charges.

Simple Returns: Not satisfied? We offer a 30-day money-back guarantee.

Commitment to Quality: Our products are backed by research and tested for effectiveness.

Subscription Flexibility: You can easily adjust or cancel your subscription at any time.

We're here to improve your sleep and training, without any strings attached. If you have more questions, feel free to reach out!

Our Athletes

Guardian Tape is proud to currently sponsor two Australian athletes....

Allegra Vickas
WBC NSW Muay Thai State Champion, former HS Teacher (@gambe.undici)

Joseph Davis
Upcoming professional MMA fighter, current Reserve Infantryman (@eltoro_mma)