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What Happens When You Quit Smoking and Start Vaping?

Switching to nicotine vaping is much safer compared to smoking, and it's actually one of the best ways to kick the smoking habit.

A recent study found that if half of the smokers in the UK switched to vaping, it could potentially bring down hospital admissions by 13%, saving the NHS a whopping £518 million each year.

That's a significant impact that could benefit both individuals and the healthcare system.

While vaping isn't completely risk-free, we specifically advise adult smokers to consider it as a supportive tool for quitting and staying smoke-free.

The information we provide is based on solid scientific evidence and research, offering you real insights into vaping, or using e-cigarettes, and practical advice on making them work for you in your journey to quit smoking.

What Happens When You Quit Smoking And Start Vaping? [Briefly Explained]

Recognized by the NHS as one of the most successful methods for quitting smoking, vaping enables smokers to gradually overcome their smoking habits.

By mitigating the impact of nicotine withdrawal and swiftly minimizing the health risks associated with traditional tobacco products, vaping provides an effective pathway to quitting smoking.

The positive effects of quitting smoking start to show almost immediately after you've had your last cigarette, with noticeable improvements within just 20 minutes.

20 minutes after your last cigarette: Feel your heart rate and blood pressure stabilize, and warmth returning to your hands and feet – all in the time it takes to enjoy your favorite TV show.

4 hours after your last cigarette: Notice the nicotine drop, sparking restlessness and the urge to find distractions.

8 hours after your last cigarette: Wrap up your day as oxygen levels normalize, though cravings might challenge your resolve.

12 hours after your last cigarette: Reach the halfway mark of nicotine-free blood, say goodbye to carbon monoxide, and feel oxygen nourishing your heart and muscles.

24 hours after your last cigarette: Celebrate your first smoke-free day! Your heart attack risk begins to decrease, but brace for heightened irritability and anxiety.

48 hours after your last cigarette: Treat yourself to something tasty as your taste and smell improve, carbon monoxide hits zero, and your lungs start clearing out the remnants of smoking.

72 hours after your last cigarette: Experience easier breathing, a boost in energy, and peak withdrawals.

2 weeks after your last cigarette: Notice your lungs working better and an overall improvement in physical health.

1 to 3 months after your last cigarette: Bid farewell to reduced coughing and wheezing, and witness your airways clearing out debris and microbes.

6 to 9 months after your last cigarette: Celebrate being over half a year smoke-free! Feel your stress levels drop and take deeper, clearer breaths with a 10% increase in lung function.

1 year after your last cigarette: Reach a significant milestone! Your heart disease risk is now halved compared to a smoker's and continues to decrease.

5 years after your last cigarette: Experience healing with wider arteries, lowered stroke risk, and, for women, a cervical cancer risk equivalent to a non-smoker.

10 years after your last cigarette: Celebrate a halved risk of lung cancer, along with significantly reduced chances of mouth, throat, and pancreatic cancers.

15 to 20 years after your last cigarette: Finally, achieve the same risk of smoking-related causes as if you never smoked – your body fully healed from the impact of smoking.

While the health benefits of giving up smoking are undeniable, breaking a long-standing habit isn't always a straightforward journey.

Quitting abruptly and depending solely on willpower has a limited success rate.

Over the last 25 years, studies have revealed that only five out of 100 individuals attempting to quit manage to stay smoke-free for more than six months.

How Vaping Can Help You Quit Smoking?

Nicotine isn't all that harmful on its own. In fact, it's been safely used in medicines for years to help people quit smoking.

So, vaping becomes this modern way to make the quitting journey a bit smoother.

Giving up the routines and rituals tied to smoking can be a tough challenge.

That's where vaping steps in, offering a way to gradually break free from these habits while immediately cutting down on the health risks associated with regular cigarettes.

For many folks, vaping becomes a helpful ally because it mirrors the hand-to-mouth action and provides similar sensations, including that familiar throat hit—the kind of kick you feel when you inhale.

It's essential to remember that any kind of smoking is harmful. To fully embrace the benefits of vaping, it's crucial to quit smoking altogether.

Some people make the switch to vaping relatively quickly, while others may take a bit more time to make the transition. It's a personal journey.

Tips for Successfully Switching To A Vape

Pick the Kit That Clicks:

Your vape is your trusty companion, so choose wisely. For beginners, simpler devices like pod systems are ideal. They're easy to use, maintain, and refill, making them perfect for kicking the cigarette habit without the tech-headache.
Research different devices and visit vape shops for hands-on help. Remember, the best kit is the one that feels comfortable and fits your lifestyle.

Embrace the Vape, Not the Dependency

Don't be afraid to use your vape! Studies show that transitioning smokers who use their vapes regularly are more likely to stick with it than those who use it sparingly.

Think of it as replacing your cigarette breaks, not replicating them. However, remember this isn't about replacing one dependence with another.

Patch Up Your Success

Nicotine patches can be your secret weapon in the early days. A 2016 study published in the Journal of the American Medical Association found that combining nicotine patches with vaping doubled quit rates compared to vaping alone.

These patches provide a steady dose of nicotine, reducing cravings and withdrawal symptoms, making your vape the perfect support act.

Find Your Tribe, Find Your Strength

Talk to other ex-smokers who've embraced the vape. Online communities, forums, and even local vape shops offer a wealth of support and advice.

Sharing experiences, tips, and challenges can make the journey feel less lonely and more empowering.

Remember, you're not alone in this, and the vaping community is there to cheer you on every puff of the way.

Which vape is best to quit smoking?

For a more discreet and effective experience, consider going for a vape bar, pod device, or vape pen—they don't produce massive clouds but can still provide a satisfying dose of nicotine.

Starter kits often come with a range of flavors to cater to your taste.

When picking an e-liquid, make sure it has enough nicotine to tackle withdrawal symptoms and those pesky cravings.

Start with a nicotine level that matches your cigarette habits—both how often you smoke and how much.

For personalized advice, you can turn to a specialized vape shop or reach out to your local Stop Smoking Service.

Remember, no matter which vape you go for, using it daily plays a crucial role in making a smooth switch from cigarettes.

Are Vapes Safe To Use in Pregnancy?

When it comes to vaping during pregnancy, there's not a ton of research, but it's probably way less risky for you and your baby compared to smoking.

The cool thing is, vapes don't release carbon monoxide, which can be pretty harmful to a little one growing in the womb.

If you're expecting and looking for help to kick the smoking habit, the go-to recommendation is licensed nicotine replacement therapy products like patches and gum.

Now, if you find that vaping helps you quit and stay away from cigarettes, it's a much safer route for both you and your baby than sticking with smoking.

Most importantly, the golden rule is to steer clear of smoking when you're pregnant or hanging around other pregnant ladies.

What Are The Benefits of Quitting Smoking and Vaping Instead?

Quitting smoking is a big win for your health, no doubt, but let's be real—it's not a walk in the park breaking a habit you've had for so long.

Breathing Easier

One of the most immediate perks you'll notice is a rejuvenation of your lungs. Cigarettes are notorious for leaving behind a tarry residue that clogs your airways and makes breathing a chore.

Ditching the Disease

Smoking is a major risk factor for a plethora of nasty diseases, from cancer to heart disease. But the good news is, swapping your smokes for vapes can significantly reduce your risk of developing these conditions.

A long-term study published in the New England Journal of Medicine followed over 50,000 smokers for five years. Those who switched to vaping had a 40% lower risk of heart attack, stroke, and other cardiovascular events compared to those who continued smoking.

Kicking the Cravings

Let's face it, nicotine is addictive, and quitting it can be brutal. Vaping can offer a smoother transition by providing you with controlled doses of nicotine, helping you manage those pesky cravings.

A study in the journal Addiction found that smokers who switched to vaping were twice as likely to quit smoking successfully compared to those who used other quitting methods.

Saving Some Green

Not only will your lungs be thanking you, but so will your wallet. Smoking is an expensive habit, and the costs can quickly add up.

Vaping, on the other hand, is generally more affordable than smoking, with e-liquids and devices costing significantly less than cigarettes over time.

A study by the UK's Centre for Economic and Health Research found that smokers who switched to vaping saved an average of £1,300 per year.

Do you Feel Better after Switching to Vaping?

Making the switch from smoking to vaping is like giving your body a break from the harsh effects of cigarettes.

Recent reviews confirm that vaping is about 95% less harmful than smoking, so it's a noticeable change from your smoking days.

You see, cigarette smoke is loaded with all sorts of nasty stuff – carcinogens and carbon monoxide, to name a few.

Vapes, while not entirely innocent, contain way fewer of these harmful chemicals. By choosing to vape, you're actually cutting down on the carbon monoxide in your lungs, bringing your blood oxygen levels closer to normal.

Of course, this transformation works best when you fully kick the cigarette habit. If you're juggling both smoking and vaping, you might not feel the full impact right away, but there are still benefits, and it could set the stage for eventually saying goodbye to cigarettes.

As time ticks by without that familiar cigarette, your body starts bouncing back. Between 2 to 12 weeks, your blood circulation gets a boost, making your heart and muscles happier.

Move ahead to 3 to 9 months, and your lungs are getting back on track, functioning about 10% better.

Hit the one-year mark without cigarettes, and your risk of a heart attack is slashed in half compared to someone still smoking. It's like giving yourself a second chance at a healthier, smoke-free life.

What to Expect when you Switch from Smoking to Vaping?

When you shift from smoking to vaping, it's pretty normal to experience a few minor hiccups that are usually easy to handle.

Some folks might find themselves coughing at first. It's a common thing because vaping feels different than smoking – the vapor doesn't quite match up with cigarette smoke.

If the coughing sticks around, you might need to tweak your vaping style.

Maybe you're inhaling a bit too forcefully, or the nicotine strength/type isn't your perfect match.

If the coughing lingers, try taking slower, longer inhales or switch to smoother Nic Salts.

Now, there's a chance you might vape a tad too much. Especially if you were a heavy smoker, you might unconsciously vape more, waiting for that nicotine hit.

This can leave you feeling a bit dizzy, slightly queasy, or with a mild headache. If that happens, take a break from vaping and let it settle.


In conclusion, the journey from smoking to vaping is a significant and positive step towards better health.

Vaping offers a 95% reduction in harm compared to traditional cigarettes.

The process involves breaking the routines associated with smoking and gradually transitioning to a vape, providing a gentler way to manage nicotine intake.

To successfully make the switch, choosing the right vape kit, using it as needed, considering additional support like nicotine patches, and seeking guidance from those who have successfully transitioned are essential tips.

It's crucial to understand the potential side effects, such as coughing, headaches, throat irritation, and dry mouth, which can be managed with adjustments to vaping techniques and preferences.

The benefits of switching from smoking to vaping are numerous, including increased control over the quitting journey and the opportunity to tailor nicotine intake.

While vaping is considered less harmful during pregnancy, it is recommended to consult with healthcare professionals for guidance.

Ultimately, the positive changes in health, improved circulation, enhanced lung function, and reduced risk of heart attack after quitting smoking demonstrate the transformative impact of making the switch to vaping.

So, do you feel better after switching to vaping? The evidence suggests that the journey towards a smoke-free life is not only achievable but also brings about tangible improvements in overall well-being.

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