10 Benefits Of Burning Sage, How To Get Started, And More

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10 Benefits of Burning Sage, How to Get Started, and More

Medically reviewed by Kerry Boyle D.Ac., M.S., L.Ac., Dipl. Ac., CYT — Written by Adrian White — Updated on July 17, 2025

Purifying
Symptom relief
Spirituality
Release negativity
Cleanse or charge objects
Mood booster
Stress relief
Sleep quality
Brain booster
Aromatherapy
What you need
Preparation
3 smudging techniques
Post-smudge cleanup
Potential risks
Takeaway

Burning sage — also known as cleansing — is an ancient spiritual ritual. Certain types of sage have antimicrobial properties and may provide additional benefits.

Where did the practice originate?

Distinct from cleansing, smudging has been well established as a Native American cultural or tribal practice, although not all groups practice it.

We have the traditions of many Native American peoples, including the Lakota, Chumash, and Cahuilla, to thank for its use.

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.

It may be purifying

The most commonly used types of sage have antimicrobial properties, which means they may keep infectious bacteria, viruses, and fungi at bay.

White prairie sage (technically a mugwort species, Artemisia ludoviciana) is both antimicrobial and antibacterial. White sage (an actual sage, Salvia apiana) is also antimicrobial. And both have been shown to repel insects.

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, which are 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. However, inhaling the smoke during the cleansing process can aggravate any respiratory condition. Wait until the smoke clears before going into the room.

It can be a spiritual tool

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

In traditional cultures, burning sage is used by healers and laypeople to achieve a healing state or to solve or reflect upon spiritual dilemmas.

This may also have some scientific basis. 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.

It may help dispel negative energy

Burning sage 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.

It can cleanse or empower specific objects

Burning sage creates fragrant smoke, which is central to its benefits. You can use this incense to cleanse yourself or specific spaces. Or, according to some sources, you can cleanse specific objects.

This can be useful with new purchases, gifts, or secondhand items. However, any item can be cleansed.

If you have any concern with negative history or energy attached to a new or unfamiliar object, burning sage may help bring peace of mind and make the object more sacred to you.

It may help improve your mood

Tradition suggests that burning sage 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.

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.

It may improve the quality of your sleep

Burning sage 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.

It may help boost cognition

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

A 2016 review of studies noted that evidence for salvia’s cognitive-enhancing benefits is promising, perhaps affecting dementia and Alzheimer’s disease. However, most of these studies analyzed salvia being taken internally, not burned. More research is needed.

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 is fairly simple, with few necessary tools.

Basic tools include:

a sage bundle
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 that are usable for cleansing. 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 cleanse

Before burning sage, some recommend setting intentions if cleansing 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 cleansing. This allows smoke to escape.

Some believe smoke also takes impurities and negative energy with it, so don’t skip this step.

How to cleanse your living space, an object, and more

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

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

Cleanse 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.

Cleanse 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 cleansed.

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 home. You can place the bundle in a fireproof bowl or burner and allow it to smoke for a while.

What to do after a cleanse

Make sure your sage bundle is completely extinguished. You can do this by dabbing the lit end into a small bowl of ash or sand. Avoid using water, since it may be challenging to reignite sage if it is extinguished by water.

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, burning sage 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 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 burning sage 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 burning sage. 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 burning sage as a practice beyond the cultural practice of the ritual.

Keep in mind that burning sage is a sacred religious practice in some Native American cultures. Treat the ritual with respect. Also, remember that white prairie sage is endangered, so be sure to only buy yours from an ethical source.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Adams JD, et al. (2012). Mugwort (Artemisia vulgaris, Artemisia douglasiana, Artemisia argyi) in the treatment of menopause, premenstrual syndrome, dysmenorrhea and attention deficit hyperactivity disorder.https://www.scirp.org/Journal/PaperInformation.aspx?PaperID=22705
Bora KS, et al. (2011). The genus Artemisia: A comprehensive review.https://www.tandfonline.com/doi/full/10.3109/13880209.2010.497815
Castillo SL, et al. (2011). Extracts of edible and medicinal plants in inhibition of growth, adherence, and cytotoxin production of Campylobacter jejuni and Campylobacter coli.https://ift.onlinelibrary.wiley.com/doi/full/10.1111/j.1750-3841.2011.02229.x
Gutiérrez SLG, et al. (2014). Medicinal plants for the treatment of “nervios”, anxiety, and depression in Mexican traditional medicine.https://www.sciencedirect.com/science/article/pii/S0102695X14000830
Hamidpour M, et al. (2014). Chemistry, pharmacology, and medicinal property of sage (Salvia) to prevent and cure illnesses such as obesity, diabetes, depression, dementia, lupus, autism, heart disease, and cancer.https://www.sciencedirect.com/science/article/pii/S2225411016302206
Kindscher K. (1992). Medicinal Wild Plants of the Prairie: An Ethnobotanical Guide. Lawrence, Kansas: University Press of Kansas.
Lopresti AL, et al. (2017). Salvia (Sage): A review of its potential cognitive-enhancing and protective effects.https://link.springer.com/article/10.1007/s40268-016-0157-5
Miraj S, et al. (2016). A review study of therapeutic effects of Salvia officinalis L.http://eprints.skums.ac.ir/6782/
Pandey AK, et al. (2017). The genus Artemisia: A 2012-2017 literature review on chemical composition,antimicrobial, insecticidal and antioxidant activities of essential oils.https://www.mdpi.com/2305-6320/4/3/68
Sayin HU. (2016). Chapter 2 – Psychoactive plants used during religious rituals.https://www.sciencedirect.com/science/article/pii/B9780128006344000020
Srivedavyasasri R, et al. (2016). Phytochemical and biological evaluation of Salvia apiana.https://www.tandfonline.com/doi/full/10.1080/14786419.2016.1269096

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Medically reviewed by Kerry Boyle D.Ac., M.S., L.Ac., Dipl. Ac., CYT — Written by Adrian White — Updated on July 17, 2025

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