Health Chatter: What happens if you quit smoking today?

For many people, smoking becomes part of daily routine - making it hard to break the habit. But research shows that if you can quit for 28 days, you’re five times more likely to stop for good.

Focusing on the benefits of quitting can be a powerful motivator. Here’s what happens when you stop smoking:

Benefits of quitting smoking:

• More energy – Within 2–12 weeks, your circulation improves, making exercise and daily activities easier.

• Stronger immune system – Your body becomes better at fighting colds, flu, and other illnesses.

• Breathe more easily – Within 9 months, your lung capacity can improve by up to 10%, helping you feel less short of breath.

• Reduced stress in the long term – While nicotine withdrawal can cause irritability at first, studies show people feel less stressed once they are smoke-free. Practise relaxation techniques such as exercise, mindfulness, or socialising to get through cravings.

• Save money – With the average cost of a pack of 20 cigarettes now over £14.50, a 20-a-day smoker could save more than £5,000 a year by quitting.

• Lower your risk of serious illness – Smoking causes around 70% of lung cancer cases and increases the risk of over 50 serious health conditions, including heart disease and stroke.

• Protect others – Quitting protects family, friends, and colleagues from the dangers of second-hand smoke.

Studies show people feel less stressed once they are smoke-free

Top tips to quit:

• Stay positive – Quitting is a journey. Focus on your reasons for stopping and the benefits you’ll gain.

• Make a plan – Download the free NHS Better Health: Stop Smoking app to track progress, calculate savings, and get daily support.

• Identify triggers – Notice what makes you want to smoke (stress, alcohol, coffee, after meals). Plan 5-minute distractions such as a short walk, phoning a friend, or a puzzle.

• Switch up routines – Simple changes, such as drinking more water or avoiding alcohol, can make cravings easier to manage.

• Get support – Tell friends and family, or team up with someone else who is quitting. Local NHS Stop Smoking Services also provide free one-to-one or group support, plus access to nicotine replacement or other treatments.

Why is smoking addictive?

Nicotine is highly addictive. It triggers the release of dopamine, a brain chemical linked to pleasure and reward. This reinforces the urge to smoke, creating the cycle of addiction. The good news? Support and treatment options are available to help you break it.

Ready to quit?

Quitting smoking is one of the best things you can do for your health, your finances, and those around you. Even small steps make a difference. For support to quit, visit NHS Better Health.

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Our sources and for more information: nhs.uk NHS Better Health