We all know that smoking is bad for our health but when quitting we can feel as though we aren’t seeing the benefits quick enough.

That’s why we put together a stop smoking timeline to help you discover exactly when the health benefits of quitting take effect.

Stop Smoking Timeline

20 minutes: after only 20 minutes since your last cigarette your heart rate and blood pressure drop.

Two hours: after two hours from your last cigarette your blood circulation improves drastically

12 hours: the amount of carbon monoxide in your blood stream decreases, which means the amount of oxygen in your blood increases

Day 1: On your first smoke free day your risk of a heart attack begins to decrease

Day 2: Nerve damages caused by smoking begin to repair, in as little as 2 days people have noticed an increased sense of smell and taste.

Day 3: The nicotine levels in a person’s body are depleted, making it one of the hardest days to get through as you may experience moodiness and irritability, severe headaches and, cravings as the body readjusts.

Day 3: Your bronchial tubes begin to relax, energy levels increase and breathing becomes easier making it a great time to get active.

Day 10: The average amount of cravings has gone down to just two per day, which last less than 3 minutes.

Two to Three Weeks: your body has begun many processes to repair the damage caused by smoking, some of which you may be noticing. This includes improved lung capacity and performance, as well as circulation.

After 9 Months: 9 months after you quit your lungs have been repairing themselves, many people who’ve quit also see a decrease in lung infections.

After One Year: After a year, your likelihood of a heart attack and risk of heart disease reduces to half that of a smokers.

After Five Years: After five years without smoking the body has restored itself so that your arteries and blood vessels begin to widen which lowers the risk of a stroke.

After 10 years: Your chances of developing lung, mouth, throat, or, pancreatic cancer are approximately half that of someone who continues to smoke.

After 15 years: In 15 years of not smoking your risk of heart disease, and other heart issues, drop to the levels of a non-smoker.

Looking for support to help you quit? Come and speak to one of our healthcare team for advice.


Try our stop smoking tool to help you find the right NRT to help you quit.