Is shortness of breath normal after quitting cigarettes?

Published: 12 February 2025

Key takeaways

Breathing struggles: Post-smoking shortness, a temporary hurdle
Quitting causes increased lung sensitivity and cilia healing progress
Withdrawal anxiety, stress trigger shortness of breath
Phlegm cleanup explains breathing discomfort
Further tips for quicker post-smoking recovery

Have you ever asked yourself, “Why is my breathing worse after quitting smoking?”

This paradox can be alarming and frustrating for many who take the brave step to quit. But why does this happen?

In this article, we’ll explore the reasons behind worsening breath after quitting smoking, shed light on the underlying mechanisms, and provide actionable tips to help you navigate this challenging phase.

Understanding what’s happening in your body can make all the difference and gives you more motivation to stay on the path to a healthier, smoke-free life.

Is shortness of breath normal after quitting cigarettes?

When you stop smoking, your body starts to repair the damage caused by smoking, which can temporarily make your breathing feel harder.

Often, shortness of breath decreases after a few weeks,¹ and after one year, lung function could improve by up to 20%², reducing symptoms of chronic bronchitis, the risk of lung cancer, and overall respiratory health.

However, a study published in the International Journal of Chronic Obstructive Pulmonary Disease highlights that even in the short term, smoking cessation leads to significant improvements in lung function, reduction in respiratory symptoms, and better metabolic health³.

In even as little as 6 days, you’ll see plenty of positive effects on your quality of life from quitting.

Why is my breathing worse after smoking? Consulting the science

Let’s take a closer look at why you have shortness of breath after quitting smoking, why it happens, and when you should see a medical professional about it.

Increased lung sensitivity: The lungs have a built-in filter made of hair-like structures called cilia⁴ that clear mucus and irritants in the air we breathe in decent amounts. Most smokers have severely damaged cilia due to overexposure to cigarette smoke. Stopping smoking allows them to start healing and multiplying their numbers in a few weeks.
Withdrawal symptoms: An ex-smoker may have difficulty breathing due to nicotine withdrawal⁵. The body’s huge craving for nicotine after its sudden departure can trigger anxiety and stress⁶, which are primary contributors to hyperventilation and shallow breathing⁷.
Bronchial Constriction: Smoking also makes the bronchial tubes much more relaxed after consuming cigarettes for too long. Nicotine is a relaxant that dilates the bronchial tubes⁸, so without it, your lungs get constricted for the first few months, causing your shortness of breath.
Bronchial constriction relaxes once again after a few months when your body relearns how to do so without nicotine.⁹
Mucus and toxin cleanup: Long-time smokers frequently cough up phlegm because of the smoke’s irritants¹⁰. When you stop smoking, mucous production takes some time to slow down before it subsides to pre-smoking levels¹¹. Following this, your lungs will involuntarily move to clear excess mucous containing toxins¹² from your lungs, which might cause shortness of breath
Pre-existing conditions: People with pre-existing conditions could have shortness of breath after they stop smoking. For instance, patients diagnosed with COPD can expect to have shortness of breath even after smoking¹³. After recovering, their breathing may take a few more weeks to return to normal¹⁴.

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When to seek medical attention

Shortness of breathing might be common for those who quit cigarettes, but if it’s accompanied by other more serious symptoms, it requires a healthcare professional’s attention.

Some signs that your shortness of breath may be abnormal are the following:

Chest pain
Rapid or arrhythmic heartbeats
You’re coughing blood
Loss of lung function that lasts longer than a month

What helps shortness of breath after quitting smoking?

Exercise: Regular physical activity, such as brisk walking or swimming, can strengthen the respiratory muscles and improve lung capacity¹⁵.
Breathing techniques: Learning and practising deep breathing exercises can help manage breathlessness. Meditation and mindfulness are also helpful for analysing your breathing and observing how it improves over time.
Stay hydrated: Adequate hydrated lungs can clear out mucous and toxins faster¹⁶, improving your breathing quickly.
Avoid smoke: Wear a mask that protects you from particulates and smoke to minimise your exposure to secondhand smoke, air pollution, allergens, and other irritants and agitating chemicals that can cause shortness of breath and further damage to your lungs.

Breathe easy again

Shortness of breath is a normal occurrence when you first quit smoking and should begin to improve after a few weeks of cessation.

While the activities mentioned above may help to improve your breathing, be sure to pay attention to any abnormal breathing symptoms that require the attention of a doctor.

To sum up...

The shortness of breath we feel when quitting smoking is normal.

After quitting smoking, in just a few days, your lungs begin to recover, which increases its sensitivity due to cilia clearing out the undesirable chemicals from cigarette smoke.

Due to cilia activity and your bronchial tubes adapting to the lack of a relaxant (in the form of nicotine), it may tighten and cause you to have periodic shortness of breath and some bouts of coughing during the early weeks.

Always remember that these are normal symptoms, and are an essential part of quitting smoking.

One other regular but challenging symptom you may feel is nicotine withdrawal, which can be addressed by nicotine replacement therapy (NRT). But, it doesn’t always work for everyone.

This is where therapeutic vapes come in.

Low-concentration vapes from pharmacies (containing nicotine around 20mg/mL or less) have been shown to help many motivated smokers quit the habit faster than nicotine replacement therapy (NRT).

The Latest Cochrane Review¹⁷ finds high certainty evidence that nicotine e-cigarettes are more effective than traditional nicotine-replacement therapy (NRT) in helping people quit smoking.

The new regulations¹⁸ now allow pharmacies to sell low-concentration vapes to anyone above the age of 18 without any prescriptions, and many pharmacies nationwide carry these in-stock.

If you’d like to get started with quitting smoking using therapeutic vapes from pharmacies, you can easily find them at your nearest pharmacy.

But, if they can’t help you, you can use Quitwise’s nationwide directory of pharmacies that are verified as a stocked and trained supplier of therapeutic vapes

Chat with your local pharmacy about low-concentration vapes and how they can help you quit smoking today!