Breathe Better has been well established to ease breathing and to stop snoring. When you wear it in nose it will pull up the rounded sides of the nose by adhesive power enhancing the air flow inside the nasal cavity for you to breathe smoothly. Yes it's not only to stop snoring; People with difficulty in breathing while exercising can also benefit with this product. Suits most of the skin types. Large size 19 x 66 mm Directions: - Should be placed approximately 30 mins before sleeping and exercise 1. Clean the inner and outer area of nose to remove the dirt & oil, and dry the surface area. 2. Tear the protection sticker from the middle / Peel off the film 3. Place the strip in correct position as shown in the picture 4. Press gently until it molds and secure to your nose in recommended position 5. After use, peel off the strip slowly..