Between 2 weeks and 3 months after quitting, your circulation improves, and your lung function increases by 30 percent. If you can quit for a year, your risk of coronary heart disease will drop to half what it was when you were smoking. During the first 9 months, a few strategies can help your lungs recover, especially as you begin to cough up mucus and material from your lungs. Despite this, coughing after you quit smoking is healthy and serves as a sign of lung recovery. Cilia are tiny, hair-like protrusions in your lungs and respiratory tract that move back and forth as you breathe, to keep out foreign material or contagion.

If you quit while you are healthy, your body can heal from most or all of the damage done by smoking. By 9 months, smoking-related coughing, congestion and shortness of breath should slow and cease.
After 10 years, your risk of lung cancer will go down by half, and your risk of other smoking-related cancers, like those of the mouth, throat and esophagus, will also decline. When you smoke, the cilia are destroyed, and you are unable to protect yourself against the contaminants and contagions you inhale. Within 72 hours of quitting, your lungs begin repairing themselves, and you will probably start breathing easier and better, as the bronchial tubes in your lungs begin to relax.

Without cilia, many smokers develop a chronic cough, which is an attempt to move mucus from the lungs that the cilia would normally be moving. Use a device such as PowerBreathe or the RespiVest (see Resources), to increase your lung performance, even if you have chronic obstructive pulmonary disease (COPD).

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