If you are planning to stop smoking and switch to vaping, you might be wondering what actually happens next. What will your body go through? Will you still crave nicotine? How quickly will you feel better?
Making the move from cigarettes to vaping is a big step, and understanding what to expect can make the process easier and more reassuring. In this guide, we break down the timeline of changes, common experiences and practical tips for making the transition smoothly.
Within 24 to 48 hours
The benefits start quickly. Once you stop smoking:
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Carbon monoxide levels drop
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Oxygen levels return to normal
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Your sense of taste and smell begins to improve
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Lung irritation from smoke starts to ease
At the same time, you may notice some early withdrawal symptoms such as:
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Mild cravings for a cigarette
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Irritability or restlessness
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A dry throat or slight cough as your body adjusts to vapour
These are normal and usually settle within a few days.
Within the first week
As you adjust to vaping instead of smoking, expect:
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Less coughing or phlegm as your lungs begin to clear
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Steadier energy levels without the rollercoaster of smoke withdrawal
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Better breath and a cleaner mouth
Cravings for cigarettes might still pop up, especially after meals or during stress, but vaping should help keep these manageable.
Devices like those in the Lost Mary BM6000 collection are popular for switching smokers because they deliver consistent nicotine in a compact, easy-to-use format. Choosing the right strength is important. Too low, and cravings return. Too high, and you might feel jittery or light-headed.
After 2 to 4 weeks
This is when most people start to feel the real difference:
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Breathing becomes easier
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Lung function continues to improve
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Exercise feels more comfortable
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Your skin may look brighter and feel less dry
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Your sense of smell and taste are noticeably better
Your vape use may still be regular at this point, but many people find they are already reaching for it less often than they did cigarettes. It is also common to explore new flavours or lower strengths as you gain confidence in the switch.
After 1 to 3 months
Your body has now adapted to being smoke-free:
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Circulation improves
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Nicotine dependency may start to reduce
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You may experience fewer cravings or shorter ones
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Coughing from smoking often disappears entirely
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You are saving money and may feel more in control
By now, your relationship with nicotine may feel different. You might use your vape less often or start to experiment with reducing your strength. If quitting nicotine entirely is your goal, this is usually the stage when people begin tapering down.
How does vaping help with the transition?
Vaping replaces the nicotine your body was used to from smoking, but without the thousands of harmful chemicals found in cigarette smoke. It also replicates the hand-to-mouth routine, helping you manage both physical and behavioural habits.
The smooth delivery of nicotine salts used in modern devices makes the transition easier and more comfortable than going cold turkey or using patches alone.
Are there any side effects?
You might notice a few temporary side effects as you adjust, such as:
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A dry mouth or throat
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Mild coughing (especially if using high-PG liquids)
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Occasional nausea if nicotine strength is too high
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Sleep changes as your body resets its rhythms
These usually pass within a few days. If symptoms persist, try lowering your nicotine strength or switching flavours. Make sure to stay hydrated and give your body time to settle.
Is switching to vaping enough?
Yes, for many people it is. Vaping has helped millions of smokers quit tobacco entirely. In the UK, it is recognised as a leading stop-smoking tool and is supported by the NHS for those looking to quit.
That said, vaping should be seen as a step away from smoking, not a permanent solution unless medically advised. If your goal is to quit nicotine altogether, you can use vaping as a bridge and reduce slowly over time.
Want help staying on track?
Our health guides include articles on cravings, reducing nicotine, quitting tips, and how to deal with side effects. These are written for UK vapers at every stage of their journey.
Final thoughts
Quitting smoking and starting vaping is a big win for your health. Within days, your lungs begin to heal. Within weeks, you feel the difference in your breathing, energy and senses. Over time, you have the flexibility to lower your nicotine, adjust your habits and eventually quit for good if that is your goal.
Vaping is not a perfect solution, but for many, it is a safer, more effective alternative that offers real progress. If you are making the switch, give yourself time to adjust, stay consistent and celebrate the milestones along the way.
Many people reduce their intake over time. For help with that, see how to quit vaping.
If you're comparing strengths, how much nicotine is in a vape may help you choose the right one.