Is Shortness of Breath Normal After Quitting Cigarettes?

Have you made the monumental decision to put down the cigarettes, expecting newfound health and vitality, only to find yourself struggling and wondering, “Why is my breathing worse after quitting smoking?”

This paradox can be alarming and frustrating for many who take the brave step to quit. But why does this happen?

In this article, we’ll explore the reasons behind worsening breath after quitting smoking, shed light on the underlying mechanisms, and provide actionable tips to help you navigate this challenging phase. Understanding what’s happening in your body can make all the difference, ensuring you stay on the path to a healthier, smoke-free life.

Is Shortness of Breath Normal After Quitting Smoking?

It’s normal and expected to feel like your breathing has gotten worse after quitting smoking. When you give up cigarettes, your body starts to repair the damage caused by smoking, which can temporarily make your breathing feel harder.

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Often, shortness of breath decreases after a few weeks, and after one year, lung function could improve by up to 20%, reducing symptoms of chronic bronchitis, the risk of lung cancer, and overall respiratory health.

However, a study published in the International Journal of Chronic Obstructive Pulmonary Disease highlights that even in the short term, smoking cessation leads to significant improvements in lung function, reduction in respiratory symptoms, and better metabolic health. In even as little as 6 days, you’ll see plenty of positive effects on your quality of life from quitting.

Why is My Breathing Worse After Quitting Smoking? Consulting the Science

Let’s take a closer look at why you have shortness of breath after quitting smoking, why it happens, and when you should see a medical professional about it.

Increased Lung Sensitivity

Our respiratory system is a remarkable organ that has a built-in filter made of hair-like structures called cilia. These hairs don’t just clear out any dust and dirt the nostrils failed to capture, they can also clear mucus and irritants in the air we breathe in decent amounts.

However, smokers have severely damaged cilia because these hairs have been overexposed to cigarette smoke. When you stop smoking, they start healing and multiplying their numbers in a few weeks.

As they increase their numbers, your lungs become much more sensitive as the cilia start ‘relearning’ how to filter out allergens and pollutants, which explains why former heavy smokers feel breathless in their first few months of quitting.

Withdrawal Symptoms

In addition to a very sensitive set of lungs during the first few months, an ex-smoker may have difficulty breathing due to nicotine withdrawal.

The body’s huge craving for nicotine after its sudden departure can trigger anxiety and stress, which are primary contributors to hyperventilation and shallow breathing.

Smoking has also made your bronchial tubes much more relaxed after consuming cigarettes for too long. Nicotine is a relaxant that dilates the bronchial tubes, so without it, your lungs get constricted for the first few months, causing your shortness of breath.

Bronchial constriction relaxes once again after a few months when your body relearns how to do so without nicotine.

Mucus and Toxin Cleanup

If you’ve been smoking for a long time, you’ll notice that you frequently cough up phlegm because of the smoke’s irritants.

When you stop smoking, mucous production takes some time to slow down before it subsides to pre-smoking levels. The increased mucous volume can block various airways, which can also cause shortness of breath during daily activities.

Furthermore, your lungs will involuntarily move to clear excess mucous containing toxins from your lungs, which might cause shortness of breath even when you’re not doing anything.

Pre-Existing Conditions

People with pre-existing conditions could have shortness of breath after they stop smoking. For instance, if you were diagnosed with COPD, you can expect to have shortness of breath even after smoking.

Once you recover from COPD after quitting smoking, your breathing may take a few more weeks to return to normal. The same can be said for people with asthma, bronchitis, or pneumonia prior to stopping smoking.

When to Seek Medical Attention

Shortness of breathing might be common for those who quit cigarettes, but if it’s accompanied by other more serious symptoms, it requires a healthcare professional’s attention.

Some signs that your shortness of breath may be abnormal are the following:

• Chest pain
• Rapid or arrhythmic heartbeats
• You’re coughing blood
• Loss of lung function that lasts longer than a month

How to Improve Your Breathing After Quitting

As mentioned, it may only take a few weeks to a month for your breathing to return to normal levels, but you can do some activities to help your body learn how to breathe better and even reduce nicotine withdrawal symptoms. Here are some tips to get your lungs back into shape

What Helps Shortness of Breath After Quitting Smoking?

So, what helps shortness of breath after quitting smoking? Let’s explore.

Exercise:

Regular physical activity, such as brisk walking or swimming, can strengthen the respiratory muscles and improve lung capacity. It might take some time to improve your performance, but concentrate on your breathing before anything else.

Breathing Techniques:

Learning and practising deep breathing exercises can help manage breathlessness. Meditation and mindfulness are helpful in your quit journey and are great for analysing your breathing and observing how it improves over time.

Stay Hydrated:

Drinking an adequate amount of water can help thin out mucus and keep the airways moist, helping ease breathing difficulties. Adequate hydrated lungs can clear out mucous and toxins faster, improving your breathing quickly.

Avoid Smoke:

Wear a mask that protects you from particulates and smoke to minimise your exposure to secondhand smoke, air pollution, allergens, and other irritants and agitating chemicals that can cause shortness of breath and further damage to your lungs.

Breathe Easy Again: Wrapping Up

Shortness of breath is a normal occurrence when you first quit smoking and should begin to improve after a few weeks of cessation.

While the activities mentioned above may help to improve your breathing, be sure to pay attention to any abnormal breathing symptoms that require the attention of a doctor.

If you’re reading this, there’s a good chance you’re one of the many brave quitters frustratedly asking themselves — “Why is my breathing worse after quitting smoking? Shouldn’t it be better?”

We hope you found this information useful. If you need more help stopping smoking, you’re in the right place.

Connect With Smokefree Today

Quitting smoking is undeniably challenging, but you don’t have to face it alone. Smokefree Clinic offers comprehensive support services to help you or your loved ones quit smoking for good.

With friendly phone consultations, access to TGA-authorised Australian doctors, and nicotine vaping scripts available, Smokefree Clinic provides the tools and guidance needed to reduce your nicotine dependence and embark on a successful quit journey.

Quitting smoking not only improves lung capacity and overall health but also sets a positive example for those around you. By taking this courageous step, you can breathe easier and live healthier.

Connect with Smokefree Clinic today and start your journey to a smoke-free life.

Resources and links:

• https://www.orlandohealth.com/content-hub/how-the-lungs-heal-after-quitting-smoking#:~:text=Within%20the%20first%20month%20after,of%20breath%20become%20less%20frequent.
• https://www.genesishcs.org/services-search/lung-care/quitting-smoking
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10697086/
• https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/respiratory-system
• https://www.livescience.com/59667-quit-smoking-lungs-heal.html
• https://www.hopkinsmedicine.org/health/conditions-and-diseases/hyperventilation#:~:text=Hyperventilation%20is%20rapid%20or%20deep,oxygen%20and%20exhale%20carbon%20dioxide.
• https://www.betterhealth.vic.gov.au/health/healthyliving/What-to-expect-when-you-quit-smoking
• https://www.healthline.com/health/what-happens-when-you-quit-smoking#20-minutes
• https://www.medpagetoday.com/pulmonology/smoking/24970#:~:text=%E2%80%94%20Cigarette%20smoke%20suppresses%20a%20protein,in%20the%20lungs%2C%20researchers%20reported.&text=tab%20or%20window-,Cigarette%20smoke%20suppresses%20a%20protein%20whose%20normal%20function%20is%20to,in%20the%20lungs%2C%20researchers%20reported.
• https://www.copd.com/making-a-copd-plan/quitting-smoking/
• https://www.sciencedirect.com/science/article/pii/S0378427416333343
• https://www.asthmaandlung.org.uk/living-with/keeping-active/physical-activity#:~:text=Regular%20movement%20is%20good%20for,easily%20when%20you’re%20active.
• https://darinolien.com/why-your-lungs-need-hydration/