Top benefits of quitting smoking

When you quit smoking, your body starts to recover quickly. Here’s a timeline of positive changes you’ll feel and see from the moment you say no to that last cigarette:

20 Minutes

Your pulse rate returns to normal.
8 Hours

Nicotine levels drop by 90%, carbon monoxide in your blood reduces by 75%, and your circulation improves.
24 Hours

Most carbon monoxide and nicotine are eliminated from your body, and your lungs start cleaning out mucus.
48 Hours

Nicotine is no longer detectable, and your senses of taste and smell improve.
72 Hours

Breathing becomes easier as your bronchial tubes relax, and your energy levels rise.
2-12 Weeks

Your circulation improves, making physical activities easier.
1 Month

You’ll notice your skin tone improving as your skin regains colour and texture.
3-9 Months

Your lung function will be improving, reducing coughing and breathing issues.
1 Year

Your risk of heart attack falls to half that of a smoker.
10 Years

The risk of lung cancer drops to half that of a smoker.
15 Years

Your risk of heart attack is like someone who has never smoked.

Physical health benefits of quitting smoking

Stopping smoking has long lasting benefits for your physical health:

Improved senses of smell and taste

Increased energy and better breathing

Enhanced circulation, making physical activity easier

Lung function improves, reducing coughing and wheezing

Brighter, more vibrant skin due to increased oxygen supply

Other Benefits

Mental health

Quitting smoking can boost your mental wellbeing, reducing stress, anxiety, and depression after withdrawal symptoms fade. Many people start to feel these positive effects within just 6 weeks.

Family and friends

Quitting smoking isn’t just beneficial for you, it’s better for your loved ones too by reducing the risk of exposure to second hand smoke.

Financial

Quitting smoking can save you money. One of our clients saved enough for flights to Canada to visit her son.

Use the NHS quit smoking app to see how much you could save by stopping smoking.

Ready to break the habit?

Take the first step toward a smoke free life, find out if you’re eligible for free support. One of our advisors will be in touch to support you on your journey to quit smoking.

Tips to help you quit

Please note, our service does not currently provide support to stop vaping (unless you are using or about to start using home oxygen), however, we have a self-help guide to help you quit, advice for young people and guidance for parents and carers.