11 Benefits of Burning Sage,

How to Get Started, and

More
Medically reviewed by Debra Rose Wilson, Ph.D.,
MSN, R.N., IBCLC, AHN-BC, CHT — Written by
Adrian White — Updated on June 22, 2020

Purifying Symptom relief Spirituality

Release negativity Cleanse or charge objects
Mood booster Stress relief Sleep quality
Brain booster Energy booster Aromatherapy
What you need Preparation
3 smudging techniques Post-smudge cleanup
Potential risks Takeaway
Where did the practice originate?
Burning sage — also known as smudging — is an
ancient spiritual ritual.

Smudging has been well established as a Native

American cultural or tribal practice, although it
isn’t practiced by all groups.

We have the traditions of many Native American

peoples to thank for its use. This includes the
Lakota, Chumash, Cahuilla, among others.

Many other cultures around the world share

similar rituals.

Read on to learn more about the benefits of

burning sage and how you can use it to improve
your overall well-being.
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1. It may be purifying
The most-used types of sage have antimicrobial
properties. This means they keep infectious
bacteria, viruses, and fungi at bay.
White prairie sage (Artemisia ludoviciana) is both
antimicrobial and antibacterial. White sage (Salvia
apiana) is also antimicrobial. And both have been
shown to repel insects.

Beliefs that burning sage clears out

spiritual impurities, pathogens, and even
insects have been fundamental to the
practice of smudging.

2. It may help relieve the

symptoms of some conditions
It turns out that sage may help clear the air of lots
more than bugs and bacteria.

Though scientifically unproven, burning sage is

thought to release negative ions. This is said to
help neutralize positive ions.

Common positive ions are allergens like:

pet dander

pollution

dust
mold

If this is the case, burning sage may be a blessing

for those with asthma, allergies, bronchitis, and
other respiratory conditions. But inhaling the
smoke during the smudging can aggravate any
respiratory condition. Wait until the smoke clears
before going into the room.
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3. It can be a spiritual tool

Smudging has long been used to connect to the
spiritual realm or enhance intuition.

For healers and laypeople in traditional cultures,

burning sage is used to achieve a healing state —
or to solve or reflect upon spiritual dilemmas.

This may have some scientific basis, too. Certain

types of sage, including salvia sages and white
prairie sage, contain thujone.

Research shows that thujone is mildly

psychoactive. It’s actually found in many plants
used in cultural spiritual rituals to enhance
intuition.
4. It may help dispel negative
energy
Smudging may also be used as a ritual tool to rid
yourself — or your space — of negativity. This
includes past traumas, bad experiences, or
negative energies from others.

This may help you establish a positive

environment for meditation or another ritual.
Choosing to sit and let go of negative thoughts in
a ritual like this sets your intention and dedication
to self-improvement. Choosing to engage in ritual
can be the beginning of your change in mindset.
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5. It can cleanse or empower

specific objects
Burning sage creates fragrant smoke central to
smudging’s benefits. You can use this incense to
smudge yourself or specific spaces. Or according
to some sources, you can smudge specific
objects.

This can be useful with new purchases, gifts, or

secondhand items. However, any item can be
smudged.

If you have any concern with negative history or

energy attached to a new or unfamiliar object,
smudging may help bring peace of mind and
make the object more sacred to you.

6. It may help improve your mood

Tradition suggests that smudging can literally lift
one’s spirits to banish negativity. Some research
supports this.

A 2014 study documented white prairie sage (also

known as estafiate) as an important traditional
remedy for treating anxiety, depression, and
mood disorders in certain cultures.

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7. It may help soothe stress

If burning sage can lift one’s mood, it could also
be a great ally against stress.

A 2016 research project for the University of

Mississippi established that white sage (Salvia
apiana) is rich in compounds that activate certain
receptors in the brain. These receptors are
responsible for elevating mood levels, reducing
stress, and even alleviating pain.

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8. It may improve the quality of

your sleep
Smudging has been traditionally used to
safeguard against negativity that could interfere
with sleep.

Some research suggests that sage contains

compounds that could help ease insomnia.

Classic garden sage (Salvia officinalis) is

sometimes burned like white sage. It’s also been
used to improve sleep and soothe anxiety.

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9. It may help boost cognition

In addition to dissipating negative energy,
improving mood, and strengthening intuition,
smudging with sage might improve your memory
and focus.

A 2016 review of studies ! noted that evidence for

Salvia’s cognitive-enhancing benefits are
promising — perhaps to treat dementia and
Alzheimer’s disease. Still, more research is
needed.

10. It may help boost your energy

levels
Ridding the body, objects, and spaces of bad
energy can help welcome in newer, fresher, and
more positive energies. In a way, this could have
an energizing effect and help with fatigue.
Some sagelike species closely related to white
prairie sage are also used for smudging. Many
have documented antifatigue uses.

11. It can create an uplifting

fragrance
For some, this may be the best of all benefits:
Sage is a lovely incense with a divine aroma, pure
and simple.

It also works great as a chemical-free air

freshener or odor controller.

What you need

The practice of burning sage or smudging is fairly
simple, with few necessary tools.

Basic tools include:

a sage bundle (or smudge stick)

some recommend a seashell or bowl of
ceramic, clay, or glass to hold burning sage
or capture ash
some recommend matches over a
manufactured lighter
optional feather or fan for fanning smoke

There are many types of sage usable for

smudging. Traditional examples include:

white sage (Salvia apiana)

other Salvia species

 white prairie sage or estafiate (Artemisia
ludoviciana)
other Artemisia species

To support and respect the cultures that

developed the practice, purchase sage
from native gatherers, crafters, and
artists.

How to prepare for a smudge

Before burning sage, some recommend setting
intentions if smudging for spiritual, energetic, and
negativity clearing purposes. Remove animals or
people from the room.

It’s also important to leave a window open before,

during, and after smudging. This allows smoke to
escape.

Some believe smoke also takes impurities and

negative energy with it — so don’t skip this step.

How to smudge your living space,

an object, and more
These steps apply whether you’re smudging
yourself, your home, or an object. You can
smudge any of these as often as you’d like.

[Cons Widget:

TITLE: General practice

BODY:

1. Light the end of a sage bundle with a match.

Blow out quickly if it catches on fire.
2. The tips of the leaves should smolder slowly,
releasing thick smoke. Direct this smoke
around your body and space with one hand
while holding the bundle in the other.
3. Allow the incense to linger on the areas of
your body or surroundings you’d like to
focus on. Using a fan or feather can also
help direct the smoke, though this is
optional.

4. Allow the ash to collect in a ceramic bowl or

shell.

Smudge your home or living space

In this instance, direct sage smoke over all

surfaces and spaces in your home or living area.
Be thorough.

Some recommend working in a clockwise

direction around your home, ending back where
you started, especially for spiritual purposes.
Others recommend counterclockwise.

Do what feels best for your situation and follow

your intuition.

Smudge an object

Direct smoke around and over the object of your

choice.
 This can be done to a new item, such as jewelry,
furniture, or clothing, to protect or dispel it of
negative energy. Items related to negative
experiences or memories may also be smudged.

Some people burn sage over special objects, to

acknowledge the object with sacred meaning.

Aromatherapy

You can also light and burn sage to improve odor,

fragrance, and mood.

Simply waft sage smoke in and around your

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bowl or burner and allow it to smoke for a while.
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What to do after a smudge

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Make sure your smudge stick is completely
extinguished. You can do this by dabbing the lit
end into a small bowl of ash or sand.

Check the end closely to make sure there are no

more embers burning. Once it’s completely put
out, store it in a safe, dry place out of the sun.

Are there any side effects or

risks?
When done correctly and respectfully, smudging
is completely safe and the effects last after the
smoke clears.

Be careful with sage when it’s lit. If you aren’t

 careful, burns and even fire is possible. Have
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water nearby. "

Never leave burning sage unattended. Make sure

to put your sage bundle out completely after
every use.

Setting off smoke alarms is common. Consider

this if smudging in a public building.

People with asthma and other respiratory

conditions may be more sensitive to the smoke
and have adverse reactions.

Always leave a window open while smudging.

Inhaling smoke can be hazardous to your health.

The bottom line

Burning sage has many benefits as a spiritual
practice. Some research supports certain health
benefits of sage, such as antimicrobial properties
and enhanced alertness, but more research is
needed.

There is very little research on smudging as a

practice beyond the cultural practice of the ritual.

Keep in mind: Burning sage is a sacred religious

practice in some Native American cultures. Treat
the ritual with respect.

Last medically reviewed on October 25, 2019

! 11 sources
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