What happens when you change from smoking to vaping?

September 28, 2025 •

4 min read

According to the UK's NHS, switching from smoking to vaping can significantly reduce your exposure to toxins, though it is not risk-free. This guide explores exactly what happens when you change from smoking to vaping and the health implications involved.

Quick Summary

Switching from smoking to vaping initiates a bodily healing process by reducing exposure to tar and carbon monoxide, though it doesn't mean vaping is harmless. Respiratory and cardiovascular functions can improve, but dual usage may negate these benefits, and long-term effects still require more research.

Key Points

Improved Health: When you switch from smoking to vaping, your body begins to recover almost immediately from the damage of cigarette smoke, with carbon monoxide levels dropping within 24 hours.
Respiratory Recovery: Ex-smokers who switch completely to vaping report significant reductions in coughing and wheezing over time, though some respiratory symptoms may persist.
Dual Use Risks: Using both cigarettes and vapes (dual use) can negate the health benefits of switching and may increase overall health risks.
Reduced Toxins: Vaping significantly reduces exposure to the thousands of harmful chemicals and tar found in cigarette smoke, but it is not entirely risk-free.
Nicotine Management: Vaping allows for controlled reduction of nicotine intake, which can help manage withdrawal symptoms during the transition from smoking.
Flavor and Sensation: Your senses of taste and smell can improve dramatically within days of making the switch.
Unknown Long-Term Effects: While less harmful than smoking, the full long-term health consequences of vaping are still not completely understood.

Your Body’s Immediate Response

Within the first few days of switching completely from smoking to vaping, your body begins a process of recovery from the damage caused by cigarette smoke. Carbon monoxide levels in your blood drop significantly, allowing oxygen levels to return to normal. Many individuals report an almost immediate improvement in their sense of taste and smell, as the constant assault of smoke on their taste buds and olfactory nerves ceases.

The First 72 Hours: Early Signs of Improvement

For many who make the switch, improvements can be felt within a few short days. Here’s what you might experience in the first 72 hours:

24 hours: Carbon monoxide is gone from your body. Your heart will thank you as it's no longer working as hard.
48 hours: Your nerves start to repair themselves, and your sense of smell and taste begin to return to normal.
72 hours: Breathing may become easier as the bronchial tubes inside your lungs begin to relax. Energy levels might start to rise.

The Healing Process Over Time

The health benefits of completely switching from smoking to vaping continue to build over months and years, according to medical and research findings. Circulation and lung function show significant improvements, though the long-term effects of inhaling vapor are still under investigation. The healing timeline can be extensive, but the initial recovery from the toxic effects of smoke is a critical first step.

Respiratory and Cardiovascular Recovery

After a few months of exclusive vaping, many people report a significant reduction in coughing and wheezing. For former smokers, this can mean a substantial increase in physical stamina and less shortness of breath. Over the long term, the risk of heart disease and stroke is significantly reduced compared to continued smoking, though not eliminated entirely.

The Addictive Nature of Nicotine

One common aspect of the transition is managing nicotine addiction. Both cigarettes and most vapes contain nicotine, which is highly addictive. Vaping offers the ability to control nicotine intake by choosing different e-liquid strengths, allowing for a gradual reduction over time. This can help manage the withdrawal symptoms that often accompany quitting smoking. However, it is crucial to recognize that the goal of smoking cessation is to eventually quit all nicotine products for maximum health benefits.

Potential Risks and Unknowns of Vaping

While considered less harmful than smoking, vaping is not without risk. E-cigarette aerosol contains fewer toxic chemicals than cigarette smoke, but it is not harmless and contains substances like heavy metals and volatile organic compounds. Long-term data on the health effects of vaping are still being gathered, and concerns remain regarding its impact on heart and lung health. A comprehensive report by the National Academies of Sciences, Engineering, and Medicine (NASEM) highlights that while switching reduces exposure to toxicants, the long-term effects are still largely unknown.

For additional support and guidance on quitting, the NHS website offers resources for stopping smoking.

Comparison: Smoking vs. Vaping


Aspect	Smoking (Combustible Cigarettes)	Vaping (E-cigarettes)
Toxins	Over 7,000 chemicals, with hundreds being toxic and around 70 known carcinogens.	Fewer and lower levels of harmful chemicals compared to cigarette smoke, but not risk-free.
Mechanism	Burns tobacco, creating smoke and tar.	Heats a liquid (e-liquid) to create an aerosol (vapor). No combustion.
Addiction	Highly addictive due to nicotine delivery. Habits and rituals contribute to dependency.	Highly addictive due to nicotine. Ability to control nicotine strength to aid gradual reduction.
Respiratory Effects	Causes long-term damage, including COPD and increased risk of lung cancer.	Potential for lung irritation and damage from certain chemicals, though typically less severe than smoking.
Cardiovascular Effects	Significantly increases blood pressure and heart rate, leading to increased risk of heart attack and stroke.	Nicotine still increases heart rate and blood pressure, but overall long-term risks are lower than smoking.
Known Long-Term Effects	Well-documented and severe health consequences.	Still being studied; long-term effects are largely unknown.

Managing the Transition and Potential Relapse

Switching from smoking to vaping requires more than just a device. For many, the behavioral aspects of smoking—the hand-to-mouth action, the routine—can be difficult to break. Vaping can help address these habits by providing a similar ritual, but successful transition often depends on a commitment to eventually quitting all nicotine products. If you find yourself using both cigarettes and vapes simultaneously (dual use), studies show this may not provide the intended health benefits and can even increase certain risks.

Psychological and Physical Adjustments

The initial period of switching can be challenging. Some might experience temporary side effects such as a dry mouth or throat, headaches, or irritability as their body adjusts to the change in nicotine delivery. Managing expectations and understanding that these symptoms are temporary can be key to a successful transition. For many, finding the right vape device and e-liquid flavor and nicotine strength is a process of trial and error that is worth the effort.

The Ultimate Goal: Nicotine-Free

While vaping can be an effective harm reduction tool and a step towards quitting smoking, the healthiest outcome is to become completely nicotine-free. For those using vaping as a cessation aid, the journey is not over once they stop smoking cigarettes. The next step is to gradually reduce nicotine levels in e-liquids until they are no longer dependent. This transition, while not a final solution in itself, is a meaningful stride toward better health and a life free from the dependencies of smoking and vaping.

Frequently Asked Questions

When you switch completely from smoking to vaping, your lungs begin a healing process. The cilia in your airways can regain mobility and start clearing mucus more effectively, potentially reducing coughing and wheezing. However, some chemicals in vapes can still cause irritation.

For some, the persistent smoker's cough can diminish or disappear when switching entirely to vaping, but this is not guaranteed. Some studies show that while wheezing may decrease, cough resolution is less consistent.

Initial improvements can be noticed within days, such as restored sense of taste and smell. Significant changes, like improved lung function, can take months. Recovery depends on the duration and intensity of previous smoking habits.

Vaping can help manage nicotine addiction by providing nicotine without the harmful byproducts of smoke. Most e-liquids come in various nicotine strengths, allowing users to gradually decrease their intake over time and ultimately quit.

Using both cigarettes and vapes, known as dual use, offers no respiratory benefits and may even worsen respiratory symptoms compared to only smoking. The maximum health benefit comes from completely replacing smoking with vaping and eventually quitting all nicotine.

No, vaping is not completely safe, though evidence suggests it is less harmful than smoking. E-cigarette aerosol contains fewer toxic chemicals, but still contains potentially harmful substances. The long-term health effects are still being researched.

Coughing can be a common side effect when first switching to vaping. This may be due to irritation from the vapor, the different inhaling technique required, or your lungs adjusting to the absence of smoke.