Quitting Vaping Timeline: What Happens When You Stop
A detailed day-by-day and week-by-week timeline of what happens to your body when you quit vaping. Know what to expect and when it gets easier.
Key Takeaways
Your body starts healing within minutes of your last vape.
- 72 hours: Nicotine leaves your body completely—this is often the hardest point.
- 1-2 weeks: Most physical withdrawal symptoms resolve.
- 1 year: Heart disease risk is cut in half; major healing achieved.
Quitting vaping triggers a remarkable healing process in your body. From the first 20 minutes to the one-year mark and beyond, your body is working to undo the damage from vaping. Here's exactly what happens and when.
Remember
The Complete Timeline
First Changes Begin
What's Happening
- Heart rate starts to drop toward normal
- Blood pressure begins to decrease
- Circulation to hands and feet improves
How You Might Feel
You may not notice much yet, but your body is already responding.
Nicotine Cravings Start
What's Happening
- Nicotine levels in blood drop significantly
- First cravings may appear
- Mood may begin to shift
How You Might Feel
You might feel the urge to vape and notice slight irritability.
Carbon Monoxide Clears
What's Happening
- Carbon monoxide levels return to normal
- Oxygen levels in blood increase
- Heart doesn't have to work as hard
How You Might Feel
Cravings intensify. You may feel anxious or restless.
Withdrawal Intensifies
What's Happening
- Anxiety and irritability may peak
- Appetite may increase
- Risk of heart attack begins to decrease
How You Might Feel
This is often the hardest day. Cravings are strong and frequent.
Senses Begin Returning
What's Happening
- Nerve endings start to regrow
- Taste and smell begin improving
- Nicotine is almost completely eliminated
How You Might Feel
Still difficult, but you may notice food tastes better.
Nicotine Gone
What's Happening
- Nicotine completely leaves your body
- Withdrawal symptoms often peak
- Breathing may feel easier
How You Might Feel
Peak difficulty. After this, it gets easier. You're through the worst.
Turning Point
What's Happening
- Most intense cravings begin subsiding
- Sleep patterns start normalizing
- Energy levels may still fluctuate
How You Might Feel
You're past the hardest part. Cravings are less frequent and shorter.
Physical Healing
What's Happening
- Circulation continues improving
- Walking and exercise become easier
- Lung function begins to improve
How You Might Feel
Noticeably easier. You may have longer stretches without thinking about vaping.
New Normal Emerging
What's Happening
- Lung cilia regrow and function improves
- Coughing and shortness of breath decrease
- Energy levels stabilize
How You Might Feel
Cravings are occasional and manageable. You're finding your rhythm.
Significant Healing
What's Happening
- Lung function improved by up to 30%
- Circulation substantially improved
- Heart attack risk continues dropping
How You Might Feel
Vaping feels like a distant memory. Occasional cravings in trigger situations.
Respiratory Recovery
What's Happening
- Airways less inflamed
- Less mucus production
- Fewer respiratory infections
How You Might Feel
You likely identify as a non-vaper now. Rarely think about it.
Major Milestone
What's Happening
- Heart disease risk cut in half
- Lung health significantly improved
- Immune system stronger
How You Might Feel
Freedom. You've broken the addiction and rebuilt healthier habits.
The Hardest Days
Most people find days 1-3 the most difficult. Here's why and how to push through:
Day 1
HardestCravings hit hard as nicotine levels drop. Stay busy, drink water, and remind yourself why you're quitting.
Day 2
Very HardIrritability peaks. Exercise helps. You may have trouble sleeping. This is normal.
Day 3
Turning PointThe peak of physical withdrawal. After today, it gets easier. You're almost through the worst.
Survival Tips for Days 1-3
- Take it hour by hour, not day by day
- Have healthy snacks ready (carrot sticks, gum, hard candy)
- Go for walks when cravings hit
- Use the 4 D's: Delay, Deep breathe, Drink water, Do something else
- Reach out to a supportive friend
- Download a quit tracking app to see your progress
Beyond the First Year
The healing continues long after the one-year mark:
- 5 years: Stroke risk drops to that of a non-smoker
- 10 years: Lung cancer risk is about half that of a continuing smoker
- 15 years: Heart disease risk equals that of someone who never smoked
While we don't have as much long-term data specifically on vaping (it's too new), the trajectory of healing follows similar patterns since nicotine and many of the harmful effects are shared.
Track Your Progress
Watching your body heal can be incredibly motivating. Consider tracking:
- Days and hours since your last vape
- Money saved
- Cravings (they get less frequent!)
- Improvements you notice (taste, smell, breathing, energy)
- Milestones reached