This is what happens to your body when you quit smoking
No Smoking Day is an annual health awareness day marked to encourage smokers to quit smoking and to raise awareness about the health risks.
It is typically observed on the second Wednesday of March, which means in 2025, No Smoking Day falls on March 12.
Although smoking rates in the UK are going down, around 11.9% of adults in the UK continue to smoke, which means that are still around 6 million adult cigarette smokers.
But as we know prolonged smoking las been linked with numerous health issues, including cancer, with tobacco known to cause 16 different types of cancer, with lung cancer alone causing 33,000 cases annually.
However, for those who are able to stub out the cigarettes, there can be some pretty important changes to your body, both in the short and long-term.
From improvements to your skin, to the impact on your mental health, here's all the effects quitting smoking can have on the body.
What happens to your body when you quit smoking?
Although the risks of smoking are well-documented, it can be difficult to quit, which can lead to some people not managing to, assuming the health damage has already been done.
But, despite some challenges in giving up nicotine, there are some incredibly significant benefits to quitting.
"While things like alcohol come with recommended daily amounts, smoking doesn’t," Cheryl Lythgoe, Matron at Benenden Health previously told Yahoo UK. "In fact, the recommended daily number of cigarettes is none, and for good reason. The benefits of quitting smoking outweigh the consequences, but even then, it’s important to understand the immediate physical and mental health symptoms when you do quit."
One hour – Your pulse rate and blood pressure will start to reduce, however you may start craving another cigarette.
Four-eight hours – Your oxygen levels are recovering, and the harmful levels of carbon monoxide will reduce by half.
12 hours – You may start to feel sad and restless as the physical craving of a cigarette takes hold. "These feelings won't last forever. Though you may feel a temporary relief if you smoke again, studies show depression and stress levels are less when people stop smoking," explains Lythgoe.
24 hours – You may notice you become more irritable and anxious, but remember this is a temporary effect. "Overall, it’s proven that mood, stress, anxiety and depression improve after stopping smoking," Lythgoe adds.
Two-three days – All carbon monoxide is flushed out of your system. "Your lungs are clearing out the mucous and your sense of taste and smell is improving, but you may notice your appetite increases by mistaking cigarette cravings as hunger pangs," Lythgoe explains.
Four-five days – Breathing becomes easier because the bronchial tubes start to relax, and you feel your energy levels rising.
Five-seven days – Your body no longer craves nicotine, and now it is a case of 'mind over matter' to stop smoking for good.
Two weeks – You will have improved circulation as blood pumps through your heart and muscles much more efficiently. "You will also see an increase in your physical energy levels," Lythgoe adds.
One month – You may notice that persistent cough, feeling of breathlessness or the annoying wheeze will go as there is an improvement in your lung health.
Three months – Lung function increases by 10%.
One year – Heart disease and the risk of a heart attack reduces by 50%.
10 years – Death from lung cancer is reduced by 50% compared to a smoker.
How to quit smoking
The experts at Go Smoke Free explain some of the most common ways to quit.
Cold turkey - The most natural way to quit smoking but also potentially the most challenging, it involves removing cigarettes from your life in one go. The success rate is affected by how dependant you are on smoking – social smokers will find it easier to give up as opposed to someone who heavily depends on nicotine consumption.
Nicotine Replacement Therapy (NRT) – There are oral medications that have been designed to help prevent nicotine withdrawal. These medications, such as Zyban, which is used to treat depression have proven effective in some cases, but always discuss with your doctor if it's suitable for you.
According to the NHS, the pill effectively mimics the effects nicotine have on your brain and body, so you feel less need to smoke and it helps condition your body into disliking smoking all together. Other forms of NRT that are more accessible from local pharmacies include chewing gum, nicotine patches, lozenges, and nasal and mouth spray.
Hypnotherapy and counselling – Hypnotherapists lead a person into a meditative state to effectively trick the mind into quitting. It has proved most effective with the support of NRT’s at the start of the process. Counselling involves meeting a mental health specialist to help detect the root cause of why you smoke and the impacts it can have on your short and long-term health. Both individual and group counselling is available and commonly used.
E-cigarettes – This electronic device allows you to inhale nicotine in the form of different flavoured vapours, which don't include the most harmful effects of smoking such as tar and carbon monoxide. E-cigarettes are most effective if used with support from an NHS stop smoking service.
Read more about smoking and vaping:
How the NHS’ anti-smoking pills work (Yahoo Life UK, 2-min read)
The mental health benefits of quitting smoking: Experts urge parents to stop cigarettes (Yahoo Life UK, 4-min read)
What we know about the smoking ban (Yahoo News UK, 5-min read)
