Quit vaping, one puff fewer at a time

Everything here is written to answer one question properly, with sources. When you are ready, the Premium quit plan turns that into a daily limit that goes down over time.

How to quit

Benefits of quitting vaping: what changes, and when What changes when you quit vaping and when: heart rate, breathing, anxiety and mood, money and the daily routine, each tied to the study that measured it.
How long does it take for your lungs to heal from vaping? What the evidence shows so far No study has timed lung recovery after vaping. Measured so far: former vapers get fewer new breathing symptoms than current vapers, more than never-vapers.
How to quit vaping cold turkey: what to expect and a step-by-step plan Stopping at once matches cutting down on quit rates (Cochrane). Withdrawal peaks in the first 3 days, lasts 3 to 4 weeks. A step-by-step plan from NHS and NCI.
Quitting vaping timeline: what happens day by day and week by week Withdrawal peaks on days 1 to 3 and fades over 3 to 4 weeks. A day-by-day and week-by-week quitting vaping timeline built from NHS, CDC and NCI sources.
Vaping withdrawal symptoms: what to expect and how long they last Vaping withdrawal peaks in the first 3 days and fades over 3 to 4 weeks. A symptom-by-symptom table with what helps, built from NHS, CDC and NCI sources.

Numbers and facts

How many puffs are in a cigarette? About 10 to 15, in 5 to 6 minutes Smokers take 10 to 15 puffs per cigarette, 1 to 2 seconds each, over 5 to 6 minutes; a pack is 200 to 300 puffs. Why a vape puff is not the same, with sources.
How much nicotine is in a cigarette? 10 to 14 mg, but you absorb 1 to 2 mg One cigarette holds about 10 to 14 mg of nicotine; a smoker absorbs about 1 to 2 mg. Per pack, by cigarette type, and next to pouches and vapes, with sources.
How much nicotine is in a vape? By strength, per pod and per puff Vape nicotine by strength label (mg/ml and percent), what a 2 ml device or a 0.7 ml pod holds, what one puff delivers and how much you absorb, with sources.

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