what happens when you quit smoking and start vaping

July 7, 2026

What Happens When You Quit Smoking and Start Vaping?

A week-by-week guide to what your body goes through when you switch from cigarettes to vaping.

Quick summary: When you switch from smoking to vaping, your body begins recovering from combustion damage almost immediately. Carbon monoxide levels drop within 24 hours. Cilia start recovering within days. Taste, smell and breathing all improve within weeks. Expect some adjustment symptoms: they are signs of recovery, not harm.

Switching from smoking to vaping is one of the most positive health decisions a smoker can make. Understanding what to expect in the first days, weeks and months helps manage the transition and reduces the risk of giving up when symptoms feel unexpected.

What Happens to Your Body: A Timeline

Timeframe	What happens in the body	What you may notice
Within 20 minutes	Heart rate and blood pressure begin to drop toward normal	May feel slightly calmer as nicotine settles
Within 24 hours	Carbon monoxide levels in the blood normalise	Oxygen delivery improves; some report clearer thinking
Days 2 to 7	Nicotine withdrawal peaks then reduces; cilia begin recovering	Cravings, irritability, increased coughing and mucus: all normal
Weeks 2 to 4	Airway inflammation reduces; taste and smell receptors recover	Food tastes better; sense of smell returns; coughing reduces
1 to 3 months	Lung function measurably improves; circulation continues to improve	Exercise easier; less shortness of breath; energy levels higher
6 to 12 months	Coughing and wheeziness significantly reduced; continued lung recovery	Noticeably better respiratory health compared to smoking

Common Adjustment Symptoms and Why They Happen

Some of the symptoms people experience when switching are counterintuitive: they feel like getting worse but are actually signs of the body healing. This is important to understand so you do not mistake recovery for harm and go back to cigarettes.

Common adjustment symptoms after switching from smoking to vaping

Longer bar = more commonly reported. Most symptoms are temporary and reduce within weeks.

Increased coughing

Very common: normal

Dry mouth / throat

Very common

Headaches (first week)

Common

Nausea

Less common

Mouth ulcers

Some people

Why Coughing Increases (and Then Gets Better)

The increase in coughing that many people experience when switching from smoking to vaping is one of the most commonly misunderstood aspects of the transition. Tobacco smoke paralyses the cilia: the tiny hair-like structures that sweep debris and mucus out of the airways. When you stop smoking, the cilia recover and start working again. This recovery process produces coughing and increased mucus as the airways clear what has accumulated. It is a healing response, not a sign that vaping is harming you. It typically resolves within 2 to 4 weeks.

Tips for a Successful Switch

Choose the right nicotine strength from the start: too low means cravings, too high means nausea
Drink more water throughout the day to manage the drying effect of PG in e-liquid
Be patient with the adjustment symptoms in the first two weeks: they are temporary
Do not go back to even occasional cigarettes: dual use reduces the health benefit
Contact NHS Stop Smoking Services for free support and advice

Frequently Asked Questions

Several things happen simultaneously in the first week. Nicotine delivery changes slightly as your body adjusts from cigarette-derived nicotine to vaping. Cilia recover and produce coughing. CO levels drop rapidly, which most people feel as a benefit but can initially feel odd. Nicotine withdrawal symptoms peak around day 2 to 3 before improving. Knowing these are temporary helps you push through.

Yes: very common and usually not a cause for concern. The cough represents cilia recovering and the airways clearing. It typically reduces significantly within 2 to 4 weeks. If the cough is severe, accompanied by blood, chest pain or shortness of breath, or does not improve after a month, see your GP.

The most common reason is using too low a nicotine strength. Try stepping up: if you are on 10mg, try 20mg nic salt. Also consider your vaping technique and device; if the device is not delivering nicotine efficiently, cravings will persist. NHS Stop Smoking Services can help identify what is not working and suggest adjustments.

Many people notice improved taste and smell within 1 to 2 weeks. Breathing and exercise capacity typically improve noticeably within 1 to 3 months. The sense of being physically different from when you smoked: less breathless, more energy: is something many ex-smokers report clearly within the first 3 months of switching.

Ready to make the switch? Find everything you need at Celtic Vapours.

Browse Starter Kits Nic Salts All E-Liquids