Stop completely, starting today.
- Progress counts from the moment you quit
- Health milestones from the first 20 minutes
- SOS breathing whenever a craving hits
New Sooth now helps you quit vaping too
Quit smoking & vaping, one calm breath at a time.
Sooth is the gentle quit companion for iPhone. Go cold turkey or cut down week by week, breathe through cravings, and watch your health and savings grow, with Soothie by your side.
- Cold turkey or gradual
- Cigarettes & vapes
- SOS breathing in one tap
- 170+ milestones
- Money saved, live
- Home & Lock Screen widgets
- Live Activities
- No account, no sign-up
Smoking or vaping
Whatever you're quitting, Sooth speaks it.
Tell Soothie what you use and the whole app adapts: how you log, what you save and which milestones you see.
You log
Each cigarette, rolling tobacco or cigarillo, in one tap.
Each time you reach for it, not each puff. One tap.
Your cost
Your pack price and how many cigarettes are in a pack.
The price of a pod, cartridge or disposable, and how many days one lasts you.
Your progress
Smoke-free time, cigarettes not smoked and life regained.
Vape-free time, vapes skipped and pods not bought.
Your milestones
“Your heart rate normalizes” at 20 minutes, through 15 years of recovery.
“The sweet vape smell on your skin and breath fades.” Written for vapers.
Quitting both? Start with the one you use most. You can switch any time and keep your quit date.
No borrowed promises: Sooth hides 13 tobacco-specific milestones from vapers, so you only see what applies to you.
Money saved
See what quitting puts back.
Every cigarette not smoked adds up. Move the sliders and watch it grow.
Quitting puts back
$24,638
in 10 years
$2,464a year
$205a month
41.8 dayslife regained a year
Estimates from what you enter, the same math Sooth uses in the app. Life regained uses 11 minutes per cigarette avoided.Pods counted at your usage.
Your plan
Two ways to quit. Pick yours.
Stop today, or ease off week by week. Change your mind later and your progress comes with you.
Smoke a little less each week.Vape a little less each week.
Smoke-free in about 10 weeks.
- A daily limit that steps down every week
- Break reminders, timed to your waking hours
SOS breathing
Cravings peak, then pass. Breathe through it.
Tap “Craving? Breathe for a minute” and Soothie breathes with you: in, hold, and a long, slow exhale. Try one right here.
Soothie breathes with you: its body fills as you breathe in, rests while you hold, and its lips purse into a slow exhale. The ring shows how far through the session you are.
Ready when you are
Free in the app: Quick Relief and 4-7-8. Sooth Premium adds Box, Belly, Pursed-Lip, Resonance, Muscle Relaxation and Sighing Breath, plus Live Activities on your Lock Screen.
Your journey
Watch your world clear up.
From the first 20 minutes to 15 years, Sooth shows what your body is recovering and celebrates every step. Scroll to see it.
Day one
The moment you quit
Your journey starts here. Soothie is right beside you.
Quit smoking timeline
- 20 minutes: heart rate and blood pressure begin to settle.
- 8 hours: carbon monoxide falls and oxygen levels recover.
- 24 hours: nicotine levels decline and breathing gets easier.
- 2 days: taste and smell sharpen.
- 3 days: nicotine has cleared; cravings often peak, then ease.
- 2 weeks: circulation improves and exercise gets easier.
- 1 month: lung function increases and the immune system strengthens.
- 4 months: lung capacity increases and a frequent cough disappears.
- 6 months: focus and sleep quality improve.
- 9 months: fewer lung infections.
- 1 year: risk of heart disease drops.
- 5 years: risk of several cancers is roughly halved.
- 15 years: heart disease risk approaches that of a non-smoker.
Inside Sooth
Everything you need. Nothing loud.
Calm screens, one-tap actions and kind words when it gets hard.
Your day, at a glance.
A live smoke-free or vape-free counter, your next health milestone, money saved and one-tap logging, all on Today.
- Live counter
- Next milestone
- Mood check-ins
Log a craving in seconds.
Soothie shows how strong it is. Tag the trigger, note whether it passed, or tap “Breathe for a minute”. A slip doesn't undo your progress, and your quit date stays the same.
- Stress
- Coffee
- After a meal
- Alcohol
- Boredom
- Work
- Driving
A plan that fits you.
Cold turkey, or a gradual plan that lowers your daily limit every week until you're free. Switch any time.
- Cold turkey
- Gradual reduction
- Break reminders
170+ reasons to celebrate.
Milestones for your health, body, breathing, cravings, lifestyle and money, each with its own scene and a moment to share.
- Health
- Body
- Breathing
- Cravings
- Lifestyle
- Money
Cut down at your own pace.
On a gradual plan, Today shows how many you have left. Your limit steps down every week, and break reminders help you stretch the time in between.
- Daily limit
- Weekly step-down
- Break reminders
- Streaks
Widgets for every screen
Home Screen and Lock Screen widgets show your streak, savings and next milestone, with Log and Breathe buttons.
Live Activities
Your breathing session follows you to the Lock Screen and Dynamic Island, so you can breathe without opening the app.
Control Center
Start SOS breathing or log a slip from anywhere on your iPhone.
A slip doesn't undo your progress. Your quit date stays the same. Tomorrow is a fresh start.
Soothie, every time you log a slip.
Private by design
Your quit stays on your iPhone.
No account, no sign-up, no inbox full of reminders. Just you, your plan and Soothie.
- No account neededOpen the app and start. There is nothing to sign up for.
- Stored on your deviceYour plan, logs and check-ins live on your iPhone.
- Delete everything in one tapYour data is yours to keep or erase.
- No tracking for adsOnly anonymous usage and crash reports, never your logs. Privacy policy
Is Sooth free?
Sooth is free to download. Logging, health milestones, Quick Relief and 4-7-8 breathing and widgets are free. Sooth Premium is an optional subscription that adds your pattern charts, every breathing exercise, savings milestones and break reminders.
Does Sooth help you quit vaping?
Yes. Choose Vape when you set up and the whole app adapts: you log each time you reach for your vape rather than every puff, cost is based on your pod, cartridge or disposable and how many days it lasts, and progress shows vape-free time, vapes skipped and pods not bought. Milestones that only apply to tobacco are hidden. More about quitting vaping.
Should I quit cold turkey or cut down gradually?
Whichever you'll stick with. Cold turkey means stopping completely from today, with progress counted from your quit moment. Gradual reduction lowers your daily limit every week by a percentage you choose (10% by default) until it reaches zero, with optional break reminders in between. You can switch later and keep your progress.
How does breathing help with cravings?
Cravings usually rise, peak and pass within a few minutes. A slow, guided breath, especially a long exhale, calms the body and gives your hands and mind something to do until the urge fades. The SOS button in Sooth starts a one-minute 4-7-8 session straight away.
Do I need an account? Where is my data?
No account or sign-up. Your plan, logs and check-ins are stored on your iPhone, and you can delete everything in one tap. Sooth uses anonymous analytics and crash reports to improve the app; they never include your health logs. Read the privacy policy.
Which iPhones does Sooth work on?
Sooth needs iOS 26 or later. It includes Home Screen and Lock Screen widgets, Control Center controls and Live Activities.
What happens to my body when I quit smoking?
Within about 20 minutes your heart rate and blood pressure begin to fall. Within a day carbon monoxide levels drop and breathing starts to feel easier, taste and smell sharpen within days, and circulation and lung function improve over the following weeks and months. Over the years the risk of heart disease, stroke and several cancers falls substantially. See the full timeline.
Is Sooth medical advice?
No. Sooth is a wellness and tracking tool. Health timelines and savings are estimates based on general research and what you enter. Talk to a doctor or pharmacist about nicotine replacement or medication that can make quitting easier, and use Sooth alongside it.
Your first calm breath starts today.
Download Sooth, tell Soothie what you're quitting, and take it one day at a time.
Download on theApp Store
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