Smoking Herbs: Benefits, Risks & Safer Alternatives

 

As a nutritionist, I’m not a big fan of smoking anything — whether it’s tobacco, cannabis, or herbs. Inhaling burned plant material introduces tar, carbon monoxide, particulates, and other combustion byproducts directly into the lungs, and the science shows this carries real risks regardless of what plant is being burned. That said, herbal smoking has a long history in many cultures, and some people are genuinely curious about whether certain herbs offer unique benefits when used this way. So I decided to write a blog on this subject to dive into this tradition a bit, exploring the benefits, risks, and all things about smoking herbs. 

This article takes a balanced, evidence-informed look at the practice. We’ll cover what people traditionally seek from smoking herbs, the documented health risks (which are often understated), popular herbs and their profiles, and — most importantly — much safer ways to experience the same supportive properties without exposing your respiratory system to smoke.

Potential Benefits of Smoking Herbs (Traditional & Preliminary Evidence)

 

 

Certain herbs have been smoked for ceremonial, medicinal, or recreational purposes for centuries. Traditional use and limited modern research suggest possible supportive effects in areas like relaxation, respiratory comfort, and mood. However, most of these benefits can be achieved more safely through other delivery methods (tea, tincture, steam inhalation, aromatherapy). 

As I often coach my clients: in health, everything comes with trade-offs — and smoking herbs is no exception. For example, the Carnivore diet can be powerful as a short-term elimination protocol but may strain kidneys and colon long-term. Overexercising boosts cardiovascular fitness but can stress the gut. Smoking herbs is no different. Yes, there may be some surface-level benefits, but there are real trade-offs — especially when smoke is involved.

Smoking is rarely — if ever — the optimal route.

Here are some commonly reported traditional benefits:

• Respiratory comfort — Herbs like mullein are traditionally used as expectorants to help loosen mucus and soothe airways during congestion or irritation.

• Relaxation & mood support — Damiana, lavender, chamomile, and passionflower are often smoked for their calming, mildly sedative qualities.

• Dream enhancement — Mugwort is widely regarded in herbal traditions as a “dream herb” for promoting vivid or lucid dreaming.

• Uplifting & aphrodisiac effects — Damiana and rose are historically associated with mood elevation and gentle libido support.

• Congestion relief — Cloves have been used traditionally to open sinuses and reduce cravings.

 

These effects come primarily from traditional herbalism, anecdotal reports, and small/preclinical studies on the herbs’ compounds — not from robust human trials specifically on smoking. When the same herbs are consumed orally or inhaled without combustion, many of the supportive properties are preserved without the added lung burden.

 

Real Health Risks of Smoking Herbs

 

No matter how “natural” the herb is, smoke is smoke. Burning plant material at high temperatures produces harmful byproducts — including tar, carbon monoxide, polycyclic aromatic hydrocarbons (PAHs), and fine particulates — that are nearly identical to those in tobacco smoke. 

Here’s what the evidence shows:

• Lung irritation & inflammation — Smoke inflames airways, increases mucus production, and can cause coughing, wheezing, or shortness of breath even after short-term use.

• Chronic respiratory concerns — Regular inhalation may contribute to bronchitis-like symptoms, reduced lung function, or worsening of asthma/COPD over time.

• Cardiovascular strain — Carbon monoxide reduces oxygen delivery to tissues; particulates and inflammation are linked to higher risk of heart disease.

• Cancer risk — Combustion creates known carcinogens (PAHs and others); lab studies on herbal cigarettes show toxicity profiles similar to tobacco.

• Other effects — Some herbs may cause drowsiness (chamomile, passionflower), altered states at higher doses (mugwort, damiana), allergic reactions, or sinus irritation.

 

Multiple reviews (including PMC articles on herbal cigarettes) conclude that herbal smoking is not a safe alternative to tobacco — it often produces comparable levels of tar and toxins, with no proven protective advantage.

 

Popular Herbs Smoked & Their Profiles

These herbs are among the most commonly smoked for their traditional effects. Each gets a short profile, but please note: the safest (and usually most effective) way to access their benefits is not through smoking.

Mullein

 

Long used as a respiratory soother, mullein is prized for its expectorant action — it may help loosen and expel mucus from the airways. Many find its smoke mild and less irritating than tobacco. Still, smoke is smoke: mullein tea or steam inhalation delivers the same mucus-clearing support without lung exposure.

Damiana

 

Known for its uplifting, mildly euphoric qualities, damiana has a traditional reputation as an aphrodisiac and mood enhancer. Smoked, it can produce a gentle, relaxing lift. Damiana tea or tincture captures the same mood and libido-supportive effects far more safely.

Lavender

 

Lavender’s calming aroma makes it popular for stress relief and relaxation — its smoke is floral and soothing for many. Traditional use includes mild sedation and anxiety reduction. Diffuse lavender essential oil or drink lavender tea for the same calming benefits without combustion risks.

Chamomile

 

One of the gentlest calming herbs, chamomile is traditionally smoked or infused to ease anxiety, promote relaxation, and support restful sleep. Its apple-like flavor makes it approachable in smoke form. Chamomile tea remains the gold standard for its anti-anxiety and sleep-promoting properties.

Mugwort

 

Mugwort is legendary in herbal traditions for enhancing dreams — smoked before bed, it’s said to promote vivid, memorable, or lucid dreaming. Its use as a “dream herb” spans many cultures. Mugwort tea, pillow sachets, or low-dose tincture offer the same dream-supportive potential without lung irritation.

Passionflower

 

Passionflower is a classic for calming an overactive mind and gently supporting sleep. Smoked, it provides mild sedative effects for some. Passionflower tea or tincture is widely regarded as equally (if not more) effective and completely smoke-free.

Rose

 

Rose petals are smoked for their subtle mood-boosting and heart-opening qualities, often described as light and uplifting. They carry antioxidant properties traditionally. Rose tea, rose water, or rose-infused honey delivers the same gentle emotional and antioxidant support without any inhalation risks.

Cloves

 

Cloves are sometimes added to blends for sinus clearing and to help reduce cravings — their spicy smoke can feel clearing to the upper airways. Eugenol gives cloves strong soothing and antimicrobial properties. Clove tea or steam inhalation provides the same congestion relief without burning.

Blue Lotus

 

Blue lotus has a long ceremonial history for its mild calming and subtly psychoactive effects — smoked in small amounts, some report gentle euphoria. Its traditional use centers on relaxation and mood alteration. Blue lotus tea or low-dose tincture is a far safer way to explore its calming properties.

Safer Alternatives to Smoking Herbs

 

If you’re drawn to these herbs for relaxation, respiratory comfort, mood support, or dream enhancement, there are much lower-risk ways to experience their benefits:

 

• Tea or infusions — Most herbs release their active compounds beautifully in hot water (mullein, chamomile, damiana, lavender, mugwort, passionflower, rose, cloves, blue lotus).

• Tinctures or extracts — Concentrated liquid drops under the tongue or in water (great for damiana, passionflower, mugwort).

• Aromatherapy / steam inhalation — Diffuse essential oils or inhale herbal steam (lavender, mullein, cloves for respiratory and calming effects).

• Low-heat vaporizing — If you prefer inhalation, a quality vaporizer at low temperatures releases compounds without combustion byproducts.

• Topical or oral use — Salves (calendula, rose), capsules, or honey infusions for skin, mood, or respiratory support.

 

These methods preserve the traditional benefits while eliminating the primary health concern: smoke inhalation.

 

The Bottom Line

Smoking herbs can feel ceremonial or nostalgic, and the plants themselves carry real traditional wisdom. But the lungs are delicate, and any form of smoke introduces unnecessary irritation, inflammation, and long-term risk. As a nutritionist, I always encourage clients to choose the path of least harm — and that almost always means skipping the smoke entirely.

 

Focus on teas, tinctures, aromatherapy, movement, breathwork, hydration, and nutrient-dense foods for genuine respiratory, mood, and overall wellness support. Your body will thank you.

 

Have you tried herbal smoking, or do you prefer a different delivery method? Share your thoughts in the comments — I’d love to hear your experiences.

Disclaimer

This content is for informational and educational purposes only and does not constitute medical advice. Smoking any substance, including herbs, carries health risks and is not recommended by most healthcare professionals. Zuma Nutrition’s products are dietary supplements, not intended to diagnose, treat, cure, or prevent any disease. Consult a healthcare professional before smoking herbs or making changes to your regimen, especially if you have respiratory conditions, heart concerns, are pregnant, breastfeeding, or take medications.

Sources & References

1. Medicinal Smokes – PubMed Review — Traditional uses and smoke delivery.

2. Herbal Cigarettes vs Tobacco – PMC — Comparative toxicity and safety.

3. Mullein Benefits for Lungs – Cleveland Clinic — Expectorant properties.

4. Health Hazards of Herbal Cigarettes – Franciscan Health — Tar, carcinogens, and chronic risks.

5. Smoking Tea & Herbs – Healthline — Effects and safety concerns.

6. Tobacco-Free Fallacy: Herbal Smoking Products – PMC — Carcinogenic potential and misconceptions.