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National No Smoking Day: Quitting Smoking Doesn’t Have to be Stressful
Everyone knows how difficult it is to quit smoking, but no matter how long you have been addicted to nicotine, there’s always the opportunity and plenty of support to help you quit. It doesn’t matter whether you smoke 5 or 25 cigarettes a day, like millions of others1, you too have the strength and willpower to stop smoking for good.
Of course, taking that first step can be daunting, however, what better time to kickstart your stop smoking journey than on National No Smoking Day? In collaboration with ASH and BREATHE 2025, the Today is the Day platform is reaching out to smokers with the message “quitting smoking doesn’t have to be stressful”, and National No Smoking Day is the perfect opportunity for you to experience that for yourself.
So, as the occasion approaches, we take a look at all the information you need so you can use National Stop Smoking Day as a springboard to help you quit for good.
Download the free NHS Quit Smoking app
Use the NHS Quit Smoking app this 2025 to help you quit smoking and start breathing more easily.
The app allows you to:
- track your progress
- see how much you're saving
- get daily support
- get inspired by others
Once you reach 28 days smoke-free, you're much more likely to quit for good!
Your quit journey: get support at every stage
Whether you’re thinking about quitting, ready to quit, or need help staying smoke free, we’ve got tips and support to help you at every stage. Learn how to get through the tough times, stay focused, and quit for good.
You deserve a healthier, smoke-free life. Let’s get started!
Why quit smoking
Ready to quit smoking
Staying smoke free
Create a Personal Quit Plan
Don't know where to start? Answer a few simple questions to get a Personalised Quit Plan, designed to support you every step of the way. With tailored advice and practical tips, this plan gives you the tools to quit smoking and stay smoke free for good.
Help others quit
Whether you're helping a friend quit smoking or supporting a young person to stop vaping, you can make all the difference. Find out what they need during this big change in their life.
What happens when you quit?
The sooner you quit, the sooner you'll notice changes to your body and health. Look at what happens when you quit for good.
After 20 minutes
Check your pulse rate, it will already be starting to return to normal.
After 8 hours
Your oxygen levels are recovering, and the harmful carbon monoxide level in your blood will have reduced by half.
After 48 hours
Your carbon monoxide levels have dropped to that of a non-smoker. Your lungs are clearing out mucus and your senses of taste and smell are improving.
After 72 hours
If you notice that breathing feels easier, it's because your bronchial tubes have started to relax. Also your energy will be increasing.
After 2 to 12 weeks
Blood will be pumping through to your heart and muscles much better because your circulation will have improved.
After 3 to 9 months
Any coughs, wheezing or breathing problems will be improving as your lung function increases by up to 10%.
After 1 year
Great news! Your risk of heart attack will have halved compared with a smoker's.
After 10 years
More great news! Your risk of death from lung cancer will have halved compared with a smoker's.
Real-life stories from people who have quit smoking
I smoked for over 25 years, and it wasn't easy breaking the habit. But what worked was choosing a quit date and getting help from my local Stop Smoking Service. I don’t have cravings anymore and will never put a cigarette in my mouth again. Stevie
I used lozenges to help with cravings. However, when I’m around smokers I use a vape. This helped me quit for good. The NHS Quit Smoking app also helped. It shows the massive financial savings made. I’m totally confident that I have no need to smoke ever again. Maria
The NHS Quit Smoking app really helped me. I liked seeing my progress. Recording my goals and reading other people’s stories kept me motivated. The daily health achievements made me feel proud. It was great to see how much money I saved too. Heather
Ready to quit smoking?
It's never too late to quit. Imagine a healthier body, a calmer mind and more money in your pocket. Quitting is one of the best choices you can make for yourself. You can do this!
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Published: Mar 12, 2025