Free timeline
What’s happening in your body since you quit?
Enter the day and time you quit to see which of the 14 steps you’ve reached and when the next one comes.
3 days smoke‑free
6 of 14 steps
Next: You smell fresh, in 1 day
What happens when you quit smoking
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20 MINUTES
Heart rate eases
Twenty minutes in. This is usually when pulse and blood pressure start to ease back toward normal.
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8 HOURS
Oxygen on the way up
Eight hours in. By now, blood carbon monoxide has typically dropped by about half, and oxygen levels climb.
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12 HOURS
Carbon monoxide clears
Twelve hours in. Around now, blood carbon monoxide typically returns to a normal range.
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24 HOURS
Nicotine-free blood
A day in. The nicotine in your blood has typically dropped to zero.
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48 HOURS
Taste comes back
Forty-eight hours in. Taste and smell typically start to recover; food may taste better.
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72 HOURS
Breathing opens up
Three days in. Your airways typically start to relax: breathing feels easier and energy picks up.
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4 DAYS
You smell fresh
Four days in. Your hair, clothes and breath smell clean now.
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1 WEEK
A brighter smile
A week in. Your teeth have stopped picking up new stains, and your smile looks brighter.
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2 WEEKS
Stairs get easier
Two weeks in. Circulation typically improves, and stairs and walks feel easier.
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4 WEEKS
Lungs picking up
A month in. Lung function typically starts to improve around now.
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6 WEEKS
A lighter mood
Six weeks in. Many people notice less stress and a lighter mood around now.
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12 WEEKS
Coughing eases
Around twelve weeks in, coughing and shortness of breath typically keep easing.
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9 MONTHS
Lungs stronger
Around nine months in, lung function has typically improved, with less wheezing and breathlessness.
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1 YEAR
Heart eased
A year in. Heart-attack risk typically starts dropping sharply around now.
Recovery milestones reflect general CDC, NHS and WHO population data, not personal medical predictions.
In Paff, every step arrives on its day.
The coach, the plan and the garden come with it.
On the App Store 12 November