A swimming nose clip sits on the bridge of your nose and gently squeezes your nostrils shut to keep water out. The whole process takes about five seconds once you know the correct orientation, but getting it wrong means the clip slips off mid-lap. Here’s how to put one on properly, choose the right style, and adapt your breathing.
How to Put On a Nose Clip
Before you touch the clip, get your face wet. Dunk your head in the pool and let the water rinse away any moisturizer, sunscreen, makeup, or natural oil sitting on your skin. A greasy nose is the number-one reason clips slide off during a swim.
Now pick up the clip and hold it so it looks like an upside-down “U.” Every nose clip, regardless of brand or material, follows this same basic shape. The curved bridge of the U sits on top of your nose, and the two padded ends hang down to press against your nostrils.
Look at the two ends of the U. One side curves slightly outward. That outward-curving side faces away from your face, so the flat side rests flush against your skin. With your thumbs and index fingers, gently pull the two ends apart just enough to slide them over your nostrils. Press the bridge of the clip onto the bony part of your nose, then push each padded end snugly against the sides of your nostrils. You should feel even pressure on both sides without any sharp pinching. If it hurts, the clip is sitting too low on the soft cartilage; nudge it slightly higher toward the bridge.
Choosing the Right Type
Most nose clips cost between $3 and $8, but they differ in frame material and pressure, which matters more than price.
- Clear polycarbonate frame: The most common style you’ll find at a sporting goods store. These offer moderate, consistent pressure and work well for casual lap swimming and lessons. They’re lightweight and barely noticeable once in place.
- Metal (spring steel) frame: A thin metal wire wrapped in silicone or rubber padding. The metal lets you bend the bridge slightly to match the width of your nose, so it conforms better than a rigid plastic frame. This style tends to stay put at higher speeds, making it popular with competitive swimmers and synchronized swimmers.
- Latex-strapped clip: A standard clip attached to a latex cord that loops around your neck. The tether means if the clip pops off during a flip turn or dive, it dangles at your chest instead of sinking to the bottom of the pool. A good choice if you’re swimming in open water or doing activities where dislodging is likely.
- Competition-style clip: Smaller and stiffer than everyday clips. These grip hard enough to stay locked on during racing starts, backstroke flags, and aggressive flip turns. They can feel tight at first, so they’re better suited for experienced swimmers who already breathe comfortably through their mouth.
If you have a wider nasal bridge, look for a metal-frame clip you can adjust by bending the wire outward. If your bridge is narrow, a smaller competition-style clip will close the gap without excess material bunching up. There’s no universal sizing chart, so trying two or three inexpensive options is the fastest way to find your fit.
Adjusting Your Breathing
With a nose clip on, you breathe exclusively through your mouth. For many swimmers this actually simplifies things, because it eliminates the problem of accidentally inhaling water through the nose during a flip turn or while swimming backstroke. You exhale through your mouth into the water, then turn or lift your head to inhale through your mouth. That’s the entire cycle.
If you’re new to mouth-only breathing, spend a few minutes at the wall before swimming laps. Submerge your face, blow a steady stream of bubbles from your mouth, then lift your head and inhale. Repeat until the pattern feels automatic. Most people adjust within one or two sessions. The clip helps you build a more consistent breathing rhythm because you’re no longer splitting your attention between nose and mouth.
One thing to expect: your nose may feel slightly stuffy or pressurized for the first few minutes. That sensation fades quickly as you settle into the breathing pattern. If the pressure feels genuinely uncomfortable or you notice the clip leaving deep red marks, it’s too tight and you need a softer or wider model.
Keeping the Clip From Slipping
Even a well-fitted clip can slide off if your skin is oily. Washing your nose with soap right before your swim removes the natural layer of skin oil that acts like lubricant under the pads. This single step solves the problem for most swimmers.
If soap alone isn’t enough, synchronized swimmers use a couple of tricks worth borrowing. The first is cutting two small squares from a fabric-style adhesive bandage and sticking one on each side of your nose before putting the clip on. The cloth texture gives the pads something to grip. The second trick is applying a thin coat of clear nail polish to the skin where the pads sit, then pressing the clip on before the polish dries. A second coat over the top locks it in place. Both methods are reliable enough for competition-level routines that involve constant submersion and inverted positions.
Also check your pads periodically. The silicone or rubber cushions on most clips degrade over time, especially with chlorine exposure. When the pads feel slick, cracked, or flattened, the clip loses its grip. At $3 to $8 per clip, replacing them every few months is the easiest fix.
When a Nose Clip Helps Most
Nose clips aren’t just for beginners. They’re standard equipment for synchronized swimmers and common among backstroke specialists, since both spend extended time face-up or inverted where water flows directly into the nostrils. Recreational swimmers who get sinus headaches or irritation from chlorinated water entering the nasal passages also benefit.
If you’re learning to swim and water up the nose is making you anxious, a clip removes that variable entirely so you can focus on stroke mechanics and body position. Once you’re comfortable in the water, you can decide whether to keep using one or phase it out. There’s no downside to long-term use, and plenty of elite swimmers wear them throughout their careers.