What Happens When You Give Up Smoking? Giving Up Smoking Timeline

So, what is the timeline for quitting smoking? It is common for smokers to feel that their future without cigarettes is bleak. That they feel it’s impossible to enjoy a meal without a cigarette before, or after, or both. That there is no way in which they could achieve what they have achieved without all of those smoke breaks. It’s hard not to imagine a sense of loss. Get advice and read below to understand the typical timeline of what you feel when you quit smoking.

It is worth having a look at the quit smoking timeline to realise the immediate, medium term and long-term positive effects it will have on your health. You will also see what changes you can reliably expect for your health as you live smoke-free.

20 minutes after stopping smoking

The benefits of quitting start very early in the process. In only 20 minutes your blood pressure will return to normal levels. Additionally, the cells that line the lungs will begin to work better, reducing the risk of infection and congestion.

All the toxins and carcinogens that build up in the lungs from smoking cause mucus and irritants along its passageways. This begins to reduce and break down within 20 minutes of when you are finished your cigarette, very slowly.

8 hours after giving up smoking

There will be half the amount of carbon monoxide (CO) in your body as there would have been as a smoker. CO is absorbed due to the incomplete combustion involved in lighting up. This causes oxygen (O2) levels in your blood to decrease.

This is because haemoglobin (the stuff in red blood cells that binds to oxygen) has a greater affinity with CO than O2. This means that when smoke enters, O2 absorption rates decrease. This lowers the level at which all organs in the body (including the brain!) can function at. Due to this fall in CO in the bloodstream, your body will be working better, even after just a 1/3 of a day.

2 days after giving up cigarettes

Your risk of a heart attack will have decreased already (once you don’t go back to your bad habits). This is because the harmful stimulant effects of nicotine are wearing off. The musculature around your blood vessels get artificially raised as you smoke, raising your blood pressure and making your heart work unnecessarily harder. Just 2 days off the smokes help your heart adjust to being a non-smoker and day-by-day become stronger.

After 3-9 months after quitting

Any coughing, wheezing and/or breathing complaints will have begun to subside. This will be due to your lung capacity increasing – as much as 10% in just a few months! Enjoyable activities like walking, hiking, jogging, going to the gym etc. will become easier and more enjoyable.

Even mundane activities like climbing stairs easier. As simple as it sounds, you may have noticed being out of breath climbing stairs, that shouldn’t be the case for a health heart!

The timeline for giving up smoking may be longer for some than others. Some may fall to temptation and begin again and again. With our unique, multi-therapy approach the desire to smoke simply disappears. You will not get the cravings anymore, and you can start your timeline to quit smoking from day one… for the last time!

1 year after you stop smoking

The benefits of being smoke-free for your circulation system will have compounded substantially and you will notice an improvement ten-fold!

Your anxiety levels will lower and your confidence will be higher. Your energy levels will have increased and you may be able to pick up some of the hobbies that you used to have.

You will feel healthier overall and will be amazed at the difference in your lifestyle.

After 10 years living smoke-free

In a decade’s time, your risk of death from lung cancer will have halved, compared to the risk that a smoker is at.

You are no longer sustaining that to your lungs, meaning that there is far, far less chance of having one of those damaged cells repairing and mutating into something like a carcinoma.

When you smoke you are at a higher risk of lung cancer. Below are some more facts you may not be aware of:

• 50% of all long-term smokers will die a tobacco-related death.
• In Ireland, smoking is the lead-cause of avoidable death. Nearly 7,000 people die each year from the effects of smoking and thousands of others become ill because of smoking-related diseases.
• That’s over 125 people die in Ireland PER WEEK due to smoking related diseases.
• Roughly 30% of all cancer deaths in Ireland are attributed to smoking.
• 90% of lung cancers are caused by smoking.

The good news is that we can help you quit now, and for good.

There We Have It – The Giving Up Smoking Timeline!

The trajectory in which, with the right support, you are headed. This is of course a reductive overview. It does not account for the social and psychological benefits that giving up smoking will certainly bring.

It also doesn’t account for the reduced risk of complaints like stomach ulcers or rheumatoid arthritis which other diseases linked with smoking.

With these facts in mind, you can begin to see that all those sustained moments of not smoking are overseeing a huge improvement, bodily and otherwise.

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Brian S.

I recently had a hypnosis session with Fiachra and it was an amazing experience! From the moment I arrived, I felt welcomed and at ease. Fiachra guided me into a deep state of relaxation, and I was surprised at how effective the session was.The personalised suggestions were spot on, and I noticed positive changes almost immediately afterward. I left feeling lighter, more focused, and motivated. I highly recommend him] for anyone looking to explore hypnosis. It truly was a transformative experience!

Melissa

Having completed 3 sessions with Fiachra, I can confidently say I feel so much better in myself and dealing with anxiety. Fiachra provided constant support via phone calls/text and even voice notes which I found extremely useful to listen back over to whenever I needed. Fiachra has instilled so much confidence in me and my ability to “deal with it as it happens” which is my new favourite phrase. I can’t emphasise enough how the support I received was 7 days a week, through weekends and even while abroad I was able to check in with Fiachra and stay on top of things. Hypnotherapy with Fiachra has been an amazing investment in myself and one I’d highly highly recommend

E F

I found the sessions very beneficial and transformative from a mindset point of view. While I went into the sessions looking to break bad habits and reduce anxiety, I've found they changed my general outlook and made me more confident and less anxious as a result. I'm not quite sure how it works but I'm very happy that the sessions have had a positive impact on me and I've noted continous improvements since completing them

Arlene

Cannot thank Fiachra enough! The experience was phenomenal - it brought me from a place of constant internal churn of negative feelings and frustration to one of calm, positivity and self acceptance, even after just one session. I was, and still am, amazed by how easy the process was and moreover, that it has sustained ever since! Each session improved on the outcome of the previous and I am so happy that I made the decision to give this a try. I feel better than I have in years, it’s hard to put into words what impact that has, only that I’m very grateful!

Robbie B.

I'm not sure there are enough words to explain how amazing Fiachra is and how much he and his therapy has totally changed my life around. I used to be totally consumed by anxiety, constantly creating scenarios in my head and allowing anxiety to control my life and was acting as a paralysis stopping me from enjoying the things I wanted to do and after his hypnosis sessions, it is totally gone. To the point, I don't even know how my anxiety used to make me feel. I strongly urge anybody that is going through anything negative in your life to do this. You will not regret it and unlike counselling you don't need to give your life story in the hope you might understand why you are feeling a certain way, Fiachra will totally remove those feelings through hypnosis and they will not return.

Maitha A.

Fiachra was an incredible support throughout my journey to overcome my challenges with presenting. He guided me step by step, showing me a new approach that I hadn't encountered before. If you're looking to transform your mindset and approach to something you find difficult, Fiachra is the person to help you do it. Highly recommend—thanks again!

Dolores H.

HiI went to Fiachra in May 2024 for really bad anxiety and panic attacks! Which severely affected my driving , so it was very debilating and totally awful. I spoke to Fiachra over the phone and went to see him and he totally got it.He made me feel totally at ease and assured me I could conquer this after 10 years of trauma I had been through.He was a super guy and was always at the end of the phone to help me.Couldn’t recommend him enough.Dolores

Aaron M.

I had a really bad fear of flying so bad that I actually jumped out of a plane a few months ago before it took off. I booked in with Fiachra and after 2 sessions I was up in the small planes in weston airport. After 4 sessions I went to spain and flew so comfortable I was able to really enjoy it. I would definitely recommend giving it a try I put it off as i didnt think it would work but it definitely did. Fiachra also took numerous phone calls and helped me with other issues I had going on, his service is 10/10.

Day D.

I've had an issue with public speaking for a very long time and booked some sessions. After only 1 session I could see the positive difference it had and overall boost in my confidence let alone public speaking. After only 4 sessions and when I had to speak in front of a crowd it just came so natural and had no fear prior to speaking and as I got into the speech more and more it came so natural. Thank you so much for your help.

Andrea S.

I found hypnosis and therapy centre online as I was desperate to try anything that would aliviate my constant panic attacks and living on edge. I booked 3 in person sessions with Fiachra. I was super anxious heading to my first session but only a few minutes after entering and meeting Fiachra I felt comfortable and at ease. Fiachra is really amazing at what he does. I really felt lighter and much more relaxed after each session and my panic attacks were essentially none existent. Fiachra always insisted that I contact him whenever I needed and he would be there to help. A year later I could feel things were starting to slip for me again I was starting to feel panic coming back on. I reached out to Fiachra and he instantly got back to me and very kindly provided me with an online session out of his own time and at no cost to me. Just after chatting to him I felt better. I don't know how this works but it does. Fiachra is such a genuine guy and is really there to help. I am so grateful I crossed his path. Thank you for everything Fiachra !

Mary M.

Professional and seamless experienceThe whole experience from the beginning was seamless and very professional. Fiachra was available to chat by phone outside of our scheduled hour. I can’t believe the difference the sessions have made to my life.

Margo R.

I don't know how this process works as it seems so effortless but let me tell you it does. I have lived a very self-conscious anxiety driven half-life up to now, afraid to give life my best shot.The sessions with Fiachra showed me how to re-frame things in my head and now everything is different. I feel lighter, I'm just not carrying the weight of the world, I'm the one organising re-unions! Think well, sleep well, live well, that's the new motto!I would genuinely recommend this experience, it's so supportive, positive, transformative. Thanks a million.

Zara P.

I contacted the Hypnosis and Therapy centre to resolve my fear of driving. I didn’t know what to expect as I had never done hypnotherapy before but I saw all the amazing reviews and that helped me decide as I had not found a way to deal with my fear of driving. I had three sessions with Fiachra and his therapy has been life-changing for me. I’ve experienced improvements in all areas of my life, I realised I had had a lot of anxiety that I don’t have any more I feel so aligned with myself and free of fears and worries. And I have no problem driving any more. I wish I had done it long time ago.I did in-person sessions with Fiachra - the space was cosy and quiet. Fiachra is brilliant at what he does! He is very generous with his time as well.I’d highly recommend the Hypnosis and Therapy Centre to anyone considering it! It’s been an incredible improvement of my life. Thank you, Fiachra!

dave R.

Where do I start... For most of my life I've suffered with anxiety and always trying to avoid meetings or engagement or even family gatherings with the fear my anxiety would get the better of me. It got to the stage where I had to do something about it as I had an important job interview coming up which I didn't think I'd even get shortlisted for. So I contacted Fiachra and from the first phone call I felt a huge weight had been lifted of my shoulders its so weird I'm one of them people I was sceptical about the whole thing. But after a session you feel the change and have that spring in your step , I done 5 session's and its changed my outlook on life completely I've learned so much from it. To anyone who is in the same boat as myself just try it out its life changing and well worth every penny. Fiachra is brilliant and makes you so comfortable straight away. So anyone thinking of Hypnosis I'd recommend this company.Cheers Again Fiachra.Oh and I got the job........

Tiffany Q.

Caitriona and I worked together after I had a bad fall from my horse to retrain my subconscious and get my confidence back. I was very satisfied with the hypnotherapy and the results are becoming more apparent as time goes on.

Fiona H.

A really fantastic experience with Fiachra over the course of the 5 sessions and many phone calls(I have to add the phone calls were at no extra cost and he really encouraged me to keep in touch between sessions to ask anything or clarify anything I wanted). He taught me how to see things in a different way, put a different perspective on the way we view how we think and act. His many analogies will stick with me forever as they really ingrain in my head this new way of thinking. He was easy to talk to, very easy to listen to and be guided by and very encouraging. It was a thoroughly worthwhile experience and I would highly recommend it to anyone who has anything at all in their lives they'd like to resolve. Thank you so much Fiachra for your generous time and the huge effort you put into each session and call.

Oonagh

The experience was truly life changing. Through a series of online sessions, Fiachra has helped me overcome childhood trauma and be my true self. I see life now through a totally different lens and can honestly say I am content with every aspect of my life. And if I'm not I can adult my way to resolving anything life throws at me rather than resorting to self destructive ways of thinking and acting.Fiachra is so easy to talk to and you know from the first conversation that you are in safe hands. I cant recommend him enough. Thank you!

Paraic

For years, I battled with insomnia and its ripple effects on every aspect of my life, from my energy levels to my overall well-being. I found myself relying on over-the-counter meds to cope, which only exacerbated my confidence and aniexty issues in both personal and professional life..Working with Fiachra has truly transformed my life. His approach to simplifying perceived complex issues and guiding me towards the “natural” path has been nothing short of a complete gamechanger. If you feel you are suffering,or in any sort of rut. I cannot recommend Fiachra highly enoughThank you, Fiachra

Emer F.

I have had an incredible experience working with Fiachra over the last number of weeks. After trying a lot of different psychological approaches and techniques to build my inner confidence, Fiachra's approach is the only one that has really worked. In just a few weeks, I feel so much more at ease in myself and I feel I am back to being my natural self and huge positive things are happening in all areas of my life as a result of this work. The key in getting the best from Fiachra's work is to just trust the process and to trust that if its really easy its because its meant to be easy. I recommend everyone should see Fiachra no mattter where they are in their lives and I can't wait for him to write a book, I'm already pre-ordering it!!

Amy K.

I did a few sessions with Caitriona and I have to say I am really feeling the difference in myself. Before my sessions I was struggling with stress management but after speaking with Caitriona, who was very warm, caring and professional through out, I feel so much more at ease and more prepared to deal with the stresses of everyday life. The sessions were always so relaxing and I always looked forward to them! Thank you so much for all your help Caitriona!

Dave M.

I would highly recommend speaking with Fiachra. He changed my perspective on a number of limiting thought processes. Everything from learning to understand anxiety, thinking positively and really looking at how you see and treat yourself. Before the course he said my mind would be blown - I was sceptical, but it really was. A great guy too! If you're looking for a change - then this is a really good start.

Cian I.

Very professional and friendly service. I did 5 online sessions with Caitriona to quit smoking after 20 years, after every session I felt more relaxed and more confident in my ability to make the choice to not smoke. Coming into the busy holiday period I'm so happy to know that I won't be picking up the smoking habit again. Recommended for anyone who thinks they can never stop smoking but want to.

tristan mc L.

I had 5 sessions with Fiachra and am finished a few weeks now . I was suffering with awful panic attacks and riddled with Anxiety for a couple of years to the point where I could not take it anymore . I was willing to try anything so after some research I found Fiachra . I went into this a bit sceptical but with a very open mind . OK to say it worked is an understatement, I am blown away by the results as I am back to my old self full of confidence and happy go lucky exactly what I wanted from this therapy . I'm very very happy with the outcome 100% satisfied.And as an added bonus if you will I told Fiachra about a huge phobia I had of needles in my veins ie to give blood etc . So Fiachra said I would have this phobia no more so I booked a full health check and today I went to the clinic and gave blood "without passing out as that's what had happened when I tried to give a blood test 14 years ago " . So all in all thank you so much for changing my life and my mindset and outlook on life in general . 🌟😊

Jason

Although I will probably never understand how hypnotherapy works, it does and I don’t need to understand. How I will feel in 6 months time I have no idea but what I can say is my mindset is much more calmer with the destructive thoughts that have been haunting me very much in the distance and not able to intrude any more. That is all I asked for, no one can be happy all the time but everyone deserves to have peace of mind and Fiachra has given that to me

Sabrina M.

Thank you so much Catriona for helping me with my anxiety and fear I am forever grateful and known I have your support means so muchHighly recommend ye guys xDone the online zoom it was so relaxing and the support Aswell from Catriona and fiachra

Luca G.

Hi there, I had the pleasure to have some sessions with Caitriona, and I felt different afterwards.I haven't been smoking in the last week and a half, some days after our last session, I'm really happy.It took some time before I was able to make that decision for myself, to finally quit, and now all feels way better.Thanks a lot for your helpLuca

Mj

Had a great experience with Caitríona she really helped me overcome with binge eating. Caitríona is lovely and really understanding. Would highly recommend

María Eugenia M.

Excellent experience. I really recommend it to anyone. I could not be happier with my results. Many thanks!

Shane M.

I was suffering from chronic insomnia, high anxiety and nervous tension before seeing Fiachra. I had several visits to my doctor, who, after realising that I hadn't slept in over a year, recommended that I go to a sleep clinic. I had been taking OTC medications and other sleeping aids. Having read the reviews Hypnosis and Therapy Centre, I decided to give it a go. My sessions were on line. The best way to describe my experience is that it has been transformative! My life has transformed for the better and I cannot thank Fiachra enough for his guidance and encouragement. I would highly recommend him to anyone seeking to regain control of their life.

Lorna C.

What a wonderful investment and experience, I dealt with Caitríona and found her empathy and guidance fantastic.In this hectic life I think this is something which would benefit everyone at least once per year. Thank you Caitríona.

Ciara M.

I had 5 sessions with Fiachra over Zoom. He has helped me so much in those sessions, all which have made a huge impact on my life. He can change your mind set for the better even after a few sessions. He is relaxed, kind and influential. I would highly recommend to anyone looking to improve their life and overall wellbeing.

Lauren L.

I don’t even know where to start! I went to Caitriona with severe anxiety which was impacting my every day functioning with physical symptoms. Right from the start Caitriona was warm and welcoming. Super comforting and understanding. Her professionalism was top notch. Probably the easiest person to talk to and always on hand should I have a bad day. Even after the first session I already felt the benefits! I was more relaxed and equipped with effective methods to help my anxiety. It just got better and better after each session. By the time I had reached my 5th session I felt like a new person, I am now free from anxiety and living life to the full. I cannot thank Caitriona enough, forever grateful!

Sarah K.

I decided to do hypnotherapy after having our baby boy. I was living a life in a box I thought I’d never break out of, no getting in lifts, no long car journeys, don’t even mention a holiday. After five sessions with the incredibly thoughtful, kind and genuine Caitríona I finally feel like myself again. Take back the power of your own life you CAN do anything that you want to, Caitríona has helped me reset my mind to focus on the positives of these things rather than the negatives that might never happen!

David W.

I have struggled most of my life as being a fussy eater due to an incident that happened when I was younger. I have tried other methods of hypnosis in other clinics that did not work.Fiachra was amazing in helping me over come the fear of this and been able to eat and try new foods. I would definitely recommend Fiachra to anybody.

Susan C.

Cáitriona was so patient and brought me to a place, FINALLY, that I am in control of my eating behaviours! I was your classic strict "12-week body transformation" gym goer, followed by months of binging and putting it all back on. I was obsessed with counting calories and being extremely hard on myself. I now allow myself to eat what I want with ease and in quantity I choose. I have released weight in a healthy sustainable manner whilst feeling the best version of me. Thank you Cáitriona for helping me heal myself.

Nicolas G.

Fiachra's hypnotherapy method has been a life changing experience to me. I have done 2 different types of hypnotherapy in the past, both successful but never had they've been able to tackle 35 years of bad habits due to unresolved trauma. Fiachra simply helped me becoming the normal version of myself, as he puts it, if my traumas hadn't impact me. I would and will recommend it to anyone seeking healing. Fiachra is a perfect gentleman, providing me with great support and advices during those 5 weeks.... I will always be grateful to him for setting me free. Best, Nick.

Thibaut J.

I was extremely sceptical at first to try those sessions, but only after the first one I felt a change, and it just got better with the 2nd and 3rd sessions.I wasn't able to get in elevators without being afraid, but just in one hour of Talk I was already fine with getting in one of those.1 hour of talk with Fiachra was more effective than 6 months of therapy.

Roger B.

I was really impressed with how Fiachra worked, his methods and of course the results. Fiachra is also a top person and genuinely wants to help people. Thanks Hypnosis and Therapy Centre!

Roberto P.

Fiachra is a top notch therapist and a great guy overall.The fact that he can keep things so simple while delivering the most powerful and life-changing coaching sessions is mind boggling.I went through his anxiety program and I cannot recommend it enough.To everyone out there that might be struggling: change is possible, don't give up. Get help, you can make it too.

Nathalie

My issues was public speaking anxiety. I decided I had had enough of the thoughts around public speaking controlling my work and home life. I googled and found Fiachra. He gave me a phone call and knew exactly what I was going through. We then started 1 hour online zoom sessions. The sessions were amazing. I now have a completely different mindset into how I think and look forward to public speaking. I had my first presentation at work and it just felt normal for the first time. That’s all I wanted was to feel normal speaking in a crowd. Fiachra has provided me with the thoughts to change my life. Thank you.

sunny

had four sessions with Fiachara. I can't say enough about him. A god send, makes you feel so relaxed. Felt even the first session made a difference but by the fourth I felt myself again . Happy and back to myself. I would highly recommend Fiachara the best decision I ever made ❤️

Christine W.

I had 6 sessions with Caitriona. I suffered from insomnia and was taking sleeping pills and even they stopped working. I also had anxiety and worried over things that might never happen. I have to admit it took a while for me to realise it was working, it works even when you don't think it is. Caitriona encouraged me all through it.It was online but it felt like Caitriona was in the room. I am sleeping much much better and I am now in a better place no more negative thoughts. The recording were an excellent help.Thank you so much Caitriona.

Rebekah M.

I was suffering with chronic panic attacks to the point of not leaving the house. After 3 online sessions with Fiachra I started to notice a difference as he helped me to understand anxiety and get my life back. By the end of my programme I was back to better than normal. Cannot recommend him enough.

Peter L.

My sessions were with Fiachra. Right from the first session, I started to feel the benefit in how I feel about myself. Our sessions have helped me greatly improve my confidence and self-acceptance and have already been of great benefit to me both personally and professionally. You may want help in only one area, but the effect of the sessions is by nature much wider, so you will find it helps you in more ways than expected. Totally recommended 🙂

Lénárd N.

I was a heavy smoker. I felt I give a try to use a hypnosis therapy. we had one time session for 6 weeks. this is the fourth month I didn't even think about cigarette. Big thanks to Fiachra. Highly recommended.

Mary C.

I found my hypnotherapist Caitriona a brilliant help to me. I had issues being overwhelmed with life and she guided me to be able to deal with everyday life practically straight away! I have started to make great strides with my swimming lessons which I never thought I would. I would highly recommend hypnotherapy with the Hypnosis and Therapy clinic

Robert B.

My wife contacted Fiachra on my behalf,I suffered with really bad depression the past 4 years & had all but given up on everything,within the first session my outlook started to change by the end of the 6th session I felt like the old me again.Fiachra has thought me so much & I will be forever grateful for what he has done for me.I would highly recommend him for anyone that suffers like I did.

Feel free to fill out our Complimentary Breakthrough Session form. In 22 minutes, or less, we will find out what is standing between you and living a life free of cigarettes. Otherwise, leave your details and we will be contact with you to answer your questions

This will work for you if you are ready and committed to becoming a non-smoker. If you’re unsuitable for our programme, we will tell you.

If you are sick and tired of putting it off and want to quit smoking now, just call 01 450 8923 directly to book in.

We also have a vast range of issues that we treat, many of them are underlying causes to smoking, in which we can resolve during the program too. Common issues include weight loss, anxiety, stress, sleeping issues, phobias, pain, and confidence to name a few! See a full list of issues treated.