Does Holding in Hits Really Get You Higher? Here’s What the Science Says

If you’ve ever passed a joint around, chances are someone told you to hold in your hit, like you’ll waste your weed if you don’t. But does holding in smoke get you higher? Despite how common the advice is, science says no. Once cannabis smoke enters your lungs, THC is absorbed almost instantly. Holding the smoke longer doesn’t increase THC intake; it just starves your brain of oxygen.

This guide breaks down what actually happens when you’re smoking cannabis, how long to hold in a hit, and the health risks that come from keeping that marijuana smoke in your lungs for too long.

• Holding in cannabis smoke longer doesn’t make you higher, as THC is absorbed within the first few seconds.
• The myth comes from oxygen deprivation, not more THC reaching your brain.
• Research shows little evidence that breathhold duration affects how high you get.
• Wondering how long to hold in a hit? Just a couple of seconds is enough.
• Holding smoke can increase your exposure to tar, carbon monoxide, and other toxins.
• This applies to vapor, too, even if it feels smoother than burning cannabis flower.

So, does holding in smoke get you higher? Not really. THC is absorbed through the lungs in just a few seconds, so once you’ve taken a hit, keeping the smoke in doesn’t give you a stronger high. What it might do is cause oxygen deprivation, which makes you feel lightheaded. That’s your brain responding to a lack of oxygen, not an increase in cannabinoids.

Still, it’s a popular belief that the longer you hold in marijuana smoke, the more potent the effects. But when researchers put that idea to the test, they found little evidence to support it.

In one study from 1989, participants were asked to hold their marijuana hit for 0, 10, or 20 seconds. No matter the breathhold duration, everyone reported feeling high, but the effects didn’t intensify with longer holds. Heart rate, memory, and mood stayed about the same whether they exhaled immediately or not.

A follow-up study by the same team added both THC and placebo cannabis to see if holding your breath made any difference when consuming cannabis. It didn’t. The only increase was in carbon monoxide levels, meaning people were inhaling more smoke, but not getting a more THC-rich experience.

A third study in 1995 found something similar: longer breath-holds slightly raised THC levels in the blood, but people didn’t feel higher, and their thinking or reaction times didn’t improve or change. What made a difference? Taking in bigger hits, but not holding the smoke longer.

This applies to vaporizers, too. Even though the vapor is less harsh than smoke, your lungs still absorb THC instantly. Holding vapor in for longer won’t increase the effects and may just dry out your throat or make you cough more.

So if you’re wondering, does holding in weed smoke do anything? Not much. You’re better off taking a normal breath, inhaling deeply, and exhaling naturally. Your lungs already know what to do.

How long do you hold in a hit? Just long enough for a natural inhale and exhale, about one to two seconds. Your lungs absorb THC quickly, and dragging it out doesn’t help. In fact, slowly inhaling and focusing on comfort will get you further than trying to “milk” a hit by holding it in.

Instead of focusing on how long to hold it in, pay attention to how much you’re inhaling and the potency of your product. Those factors have a much bigger impact on your cannabis experience than trying to stretch out a breath-hold. A smooth, steady inhale followed by a normal exhale gets the job done.

Holding cannabis smoke in your lungs for extended periods won’t intensify your desired high, but it can cause health issues over time. Here’s what you’re risking when you don’t exhale soon enough:

• Irritation to your lungs and airways – Smoke is hot and full of particles. Holding it in longer means more time for that irritant load to settle in your respiratory system.
• Holding smoke increases exposure to toxins – Studies show longer breath-holds increase absorption of carbon monoxide, tar buildup, and other byproducts, not just THC.
• Oxygen deprivation – Holding your breath for too long can make you feel dizzy or faint. That lightheadedness some people associate with being “extra high” is really your brain reacting to low oxygen levels.
• Inflammation – Prolonged exposure to smoke or vapor can inflame your throat, sinuses, and upper airway.
• Potential lung damage over time – Regularly forcing your lungs to hold smoke or vapor increases your risk of respiratory issues, especially with high-heat combustion or frequent cannabis use.

And if you’re mixing cannabis with tobacco, the risks go up even more. The bottom line: holding in weed smoke isn’t worth the trade-off. Your lungs are efficient. Inhale comfortably, exhale normally, and avoid stressing your system for no added gain.

Does marijuana hit harder the longer you hold in the smoke? Nope. The science is pretty clear: if you’re chasing stronger effects, longer breath-holds won’t do it. Most of the THC enters your bloodstream within the first second or two. After that, you’re just straining your lungs and cutting off oxygen to your brain.

Whether you’re consuming cannabis through a pipe, bong, or vaporizer, your body gets what it needs fast. So next time someone tells you to “hold it in,” you can exhale and let the facts do the talking.