A morning that tilted

At 7:12 a.m., I lit a stick of incense because the kettle was slow and my phone was loud. The smoke stood, bowed, and began its quiet sermon. Two breaths later, the room went soft at the edges. Not calm—dizzy. I sat down. The chair steadied me. The incense kept speaking.

That morning taught me something simple: when your body sends a wobble, it isn’t betraying the ritual. It’s trying to participate.

What your body might be saying (in plain words)

• “I’m short on fresh air.” Small rooms without airflow can allow combustion gases, including carbon monoxide (CO), to collect—headache, fatigue, and dizziness often show up early.
• “The air feels busy.” Incense smoke contains fine particles (PM2.5) and volatile organic compounds (VOCs). In stagnant air, they can irritate eyes and airways and nudge balance off center.
• “Something in the fragrance bugs me.” Synthetic fragrance, charcoal cores, or chemical binders can make the plume harsher and more nauseating for some people.

The gentle science behind dizziness

Burning reshapes molecules into gases and particles. In a tight space, CO competes with oxygen in your blood and may leave you light-headed. Aromatic plumes can also carry VOCs (e.g., formaldehyde depending on formulation) and PM2.5 that irritate sensitive systems. Ventilation dilutes the mix; cleaner formulations reduce the load.

Translation: let fresh air in, and choose simpler ingredients. Your body will thank you.

A two-minute safety ritual (before you light)

1. Air first. Crack a window or door; create a gentle cross-breeze.
2. Space check. Avoid closets, cars, or sealed bathrooms. Give the plume room to thin.
3. Stick choice. Prefer natural woods/resins with plant-based binders; skip charcoal-heavy or mystery “fragrance oil” blends.
4. Quantity. One stick at a time; try a half-stick in small rooms.
5. Listen. If you feel headache, dizziness, or nausea—extinguish and step into fresh air.

A kinder five-minute practice (for sensitive days)

1. Name the moment (10s). Say, “This five minutes is mine,” so the room can cooperate.
2. Light briefly (30s). Let the tip glow, then tap to a smolder; aim for a thin, steady ribbon.
3. Square breathing (2m). In-4, hold-4, out-4, rest-4—two rounds by the window.
4. Tea check-in (2m). Sip once. Write seven honest words about what you need.
5. Close cleanly (20s). Snuff if you feel full; leave the window open for ten minutes.

If you still feel dizzy

Your body’s vote matters more than your plan. End the session, air the room, drink water, and sit. If symptoms persist or escalate, go to fresh air and seek medical help. A carbon monoxide detector is a wise, inexpensive guardian anywhere you burn things.

Choosing incense that loves you back

• Look for clear ingredient lists: woods (sandalwood, agarwood, cedar), resins (frankincense, myrrh), plant gums, essential oils.
• Avoid vague “fragrance,” heavy dyes, or charcoal cores when you’re sensitive.
• Pair every session with air movement; less smoke often means more clarity.

When the list is honest and the room can breathe, the message of the smoke is gentler.

A closing note

Rituals aren’t tests you pass. They’re places you return. Some days, the best ritual is a single breath by an open window, the incense left for another time. When you listen, the room remembers you.

Sources & further reading non-exhaustive

• Monian — Why Do You Sometimes Feel Dizzy When Burning Incense Sticks?
• CDC — Carbon Monoxide Poisoning: Symptoms & Safety
• U.S. EPA — VOCs & Indoor Air Quality
• NIH/PubMed — Peer-reviewed research on incense smoke & health

This article is for general information and is not medical advice.