Neuroscience points to a stat that it actually takes around 57 days for the brain to leave a habit like smoking or vaping. That’s why it's so hard. These statistics provided by the Centers for Disease Control and Prevention highlight why having a plan in place and using tools like a breathing necklace to quit smoking is so important.
- More than half of adult cigarette smokers report having made a quit attempt in the past year.
- In 2018, 55.1% of adult smokers (21.5 million) said that they had made a quit attempt in the past year.
- Fewer than one in ten adult cigarette smokers succeed in quitting each year.
- In 2018, 7.5% of adult smokers (2.9 million) successfully quit smoking in the past year.
Do not get discouraged by these statistics.
The point of sharing them is to ensure you know what to expect and make a plan to circumnavigate and overcome them. You absolutely can succeed. The more you know, the more prepared you’ll be, which, in turn, boosts your chance of kicking nicotine to the curb. That’s the goal, and it’s what those of us at Komuso are dedicated to helping you achieve.
With that in mind, here are the basic stages of withdrawal until you get to that habit-breathing 57-day benchmark! The exact timeline of nicotine withdrawal depends on many factors, like how long and how much you smoked or vaped, but this is what you can generally expect.
30 Minutes to 4 Hours After Last Nicotine Hit
The effects of nicotine start to wear off, and cravings begin to set in. Around 2 hours after your last cigarette, nicotine levels in your body have already gone down by 50%.
Day 1 (First 24 Hours)
Cravings intensify, accompanied by symptoms like anxiety, irritability, and difficulty concentrating, as nicotine levels in the bloodstream drop significantly. If you smoked heavily, you might cough a lot or feel chest tightness.
Days 2 to 3
Physical symptoms such as headaches, increased appetite, and restlessness peak. Cravings are strong and frequent.
Days 3 to 7
This is when the worst part is typically over! While withdrawal symptoms, including mood swings and sleep disturbances, continue, they’re usually much less severe by day four. Most physical symptoms peak and start to subside.
Week 2 to 4
Symptoms begin to diminish. Psychological symptoms like depression and anxiety may persist but are generally less intense. Physical symptoms largely subside.
Month 1 and Beyond
Cravings become less frequent and easier to manage. Some psychological symptoms may persist for several months, including occasional cravings and mood swings, but most people experience a significant reduction in symptoms.
Also, keep in mind that habits are tricky. In everyday language, "habits" often mean frequent or usual behaviors. However, in psychology, habits are actions triggered automatically by specific cues, like washing hands after using the toilet or putting on a seatbelt in a car. Research shows that repeating a simple action in a consistent setting makes it automatic, needing less conscious effort or motivation. This efficiency allows your brain to focus on other tasks. Breathing this subconscious process takes time, effort, and consistent practice. That’s why using a breathing necklace to curb the hand-to-mouth habit, as well as a method to help with anxiety, can be so beneficial.
