Stopping smoking is one of the best things you'll ever do for your health.
When you stop, you give your lungs the chance to repair and you'll be able to breathe easier. There are lots of other benefits too - and they start almost immediately.
It's never too late to quit. Let's do this!
Download the free NHS Smokefree app
Download the free NHS Smokefree app to help you quit smoking and start breathing easier.
The app allows you to:
- track your progress
- see how much you're saving
- get daily support
If you can make it to 28 days smoke-free, you're 5 times more likely to quit for good!
Ways to quit
Many people try to quit smoking with willpower alone, but it's much easier with the right help. There are lots of support options available, try a combination that works for you.
What happens when you quit?
The sooner you quit, the sooner you'll notice changes to your body and health. Look at what happens when you quit for good.
After 20 minutes
Check your pulse rate, it will already be starting to return to normal.
After 8 hours
Your oxygen levels are recovering, and the harmful carbon monoxide level in your blood will have reduced by half.
After 48 hours
All carbon monoxide is flushed out. Your lungs are clearing out mucus and your senses of taste and smell are improving.
After 72 hours
If you notice that breathing feels easier, it's because your bronchial tubes have started to relax. Also your energy will be increasing.
After 2 to 12 weeks
Blood will be pumping through to your heart and muscles much better because your circulation will have improved.
After 3 to 9 months
Any coughs, wheezing or breathing problems will be improving as your lung function increases by up to 10%.
After 1 year
Great news! Your risk of heart attack will have halved compared with a smoker's.
After 10 years
More great news! Your risk of death from lung cancer will have halved compared with a smoker's.
You have made a great decision to give up smoking. Here are some tips to help you succeed.
Once you have picked your quit date, remember to add it to your calendar.
- List your reasons to quit.
- Tell people you're quitting.
- If you have tried to quit before, remember what worked.
- Use stop smoking aids.
- Have a plan if you are tempted to smoke.
- List your smoking triggers and how to avoid them.
- Keep cravings at bay by keeping busy.
- Exercise away the urge.
- Join the Facebook group for support and advice.
Good luck. Throw away all your cigarettes before you start. Remember, there is never "just 1 cigarette". You can do it!
Did you know?
A lot of people think nicotine is very harmful, but in fact it's the thousands of other chemicals in tobacco smoke that cause almost all of the harm from smoking.
Get daily email support
If you would like some extra support, you can sign up for 28 days of stop smoking advice and tips – delivered straight to your inbox.
Find your online community
You do not have to do it alone – join others going through the same thing in a friendly and supportive environment.
Want to talk to someone?
Call the free National Smokefree Helpline on 0300 123 1044 (England only). Talk to a trained adviser for advice and support.
Monday to Friday: 9am to 8pm
Saturday and Sunday: 11am to 4pm
Take care of your mind too
Your mental wellbeing is just as important as your physical health.
Answer 5 quick questions to get your free mind plan from Every Mind Matters – including tips to help you deal with stress and anxiety, improve your sleep, boost your mood and feel more in control.
Coronavirus (COVID-19): advice for smokers and vapers
COVID-19 is a respiratory viral infection that affects the lungs and airways. If you smoke tobacco, you generally have an increased risk of contracting a respiratory infection and more severe symptoms once infected.