The benefits of quitting start sooner than you think.
Quitting nicotine doesn’t just reduce your risk, it actively helps your body heal, often faster than you’d expect. Within just 20 minutes of your last cigarette, vape, or chew, your body begins to recover. And the benefits keep stacking up the longer it’s been since you quit.
This chart walks you through what happens after you quit, hour by hour, day by day, year by year. It’s real, it’s science-backed, and it’s here to remind you, every step forward is worth it.
I Quit!
20 Minutes
Your heart rate starts to drop.
Just 20 minutes after your last use, your heart and blood pressure begin to return to normal levels.
8-12 Hours
Oxygen levels in your blood start to improve.
As carbon monoxide levels drop, your body begins to carry oxygen more efficiently. That means more energy — and less strain on your heart.
24 Hours
Your risk of heart attack begins to decrease.
Your cardiovascular system starts to repair itself. Even one day smoke-free makes a difference.
48 Hours
Your senses of taste and smell start coming back.
Nerve endings begin to heal, and food starts tasting better. You might notice smells more vividly too.
2-14 Days
Breathing gets easier.
As your lungs start to clear, your circulation improves and physical activity feels less exhausting.
1-9 Months
Lung function continues to improve.
Coughing and shortness of breath become less frequent. Tiny hairs in your lungs (called cilia) begin to regrow, helping keep your lungs clean and reducing the risk of infection.
1 Year
Your risk of heart disease is cut in half.
Compared to someone who still smokes, your risk of coronary heart disease drops significantly.
5 Years
Your risk of stroke and certain cancers decreases.
Your risk of stroke can be the same as a non-smoker’s. Your risk of cancers of the mouth, throat, esophagus, and bladder is cut in half.
10 Years
Your risk of dying from lung cancer is cut in half.
After your first year of quitting, your lung cancer risk decreases. Compared to someone who still smokes, your chances of dying from lung cancer drop dramatically. Other cancer risks also continue to decline. Continue to keep up with your preventive screenings as directed by your medical provider.
15 Years
Your risk of heart disease is now close to that of a non-smoker.
Your body has done some serious healing. At this point, your long-term risk for major heart problems is nearly the same as someone who never smoked at all. Continue to keep up with your preventive screenings as directed by your medical provider.
