Quit smoking, gently and for good.

How Sooth helps you stop smoking

• A plan that fits. Quit cold turkey from today, or follow a gradual plan that lowers your daily limit every week until you reach zero.
• Help in the moment. Tap “Craving? Breathe for a minute” for a guided 4-7-8 breathing session with Soothie, our calm mascot.
• Know your triggers. Log cravings with intensity (mild to intense), trigger (stress, coffee, after a meal, alcohol, boredom, social, work, driving) and outcome.
• See the payoff. A live smoke-free counter, cigarettes not smoked, money saved and “life regained” (about 11 minutes for each cigarette avoided).
• Celebrate milestones. 170+ milestones for health, body, breathing, cravings, lifestyle and money.
• Always within reach. Home Screen and Lock Screen widgets, Control Center and Live Activities.

What happens when you quit smoking: a timeline

Your body starts recovering within minutes of your last cigarette. These are typical milestones from public health sources; everyone is different, and Sooth shows them in the app as you reach them.

1. 20 minutesHeart rate settlesHeart rate and blood pressure begin to fall back toward normal.
2. 8 hoursOxygen recoversCarbon monoxide in the blood drops and oxygen levels rise.
3. 24 hoursBreathing gets easierNicotine levels decline and breathing starts to feel easier.
4. 2 daysTaste and smell returnDamaged nerve endings start to recover, so food tastes and smells better.
5. 3 daysThrough the worstNicotine has cleared the body. Withdrawal and cravings often peak now, then ease.
6. 2 weeksCirculation improvesWalking and exercise get easier as circulation improves.
7. 1 monthLung function increasesCoughing and shortness of breath begin to ease; the immune system strengthens.
8. 4 monthsLung capacity increasesA frequent cough disappears for many people.
9. 6 monthsFocus and sleep improveMental focus and sleep quality improve; cilia in the lungs have largely recovered.
10. 9 monthsFewer lung infectionsLungs clear mucus better, so infections come less often.
11. 1 yearHeart disease risk dropsThe extra risk of coronary heart disease is about half that of someone who still smokes.
12. 5 yearsCancer and stroke risk fallRisk of mouth, throat, oesophagus and bladder cancer is roughly halved; stroke risk keeps falling.
13. 10 yearsLung cancer risk halvesThe risk of dying from lung cancer is about half that of someone who still smokes.
14. 15 yearsHeart risk like a non-smoker'sThe risk of coronary heart disease is close to that of someone who never smoked.

Sources include the CDC, the World Health Organization and the NHS. Sooth is not medical advice; ask a doctor or pharmacist about nicotine replacement or medication.

Tips for your first week

1. Pick your plan. Choose a quit date, or start a gradual plan today.
2. Expect cravings, and time them. Most pass within minutes. Breathe slowly through one and notice it fade.
3. Change the routine around your triggers. Coffee, meals and driving are common ones; log yours and look for patterns.
4. Be kind to yourself. A slip is information, not failure.

Questions about quitting smoking