How to Improve Lung Health After Smoking

Quitting smoking is the single most important step to improve lung health, and recovery starts within weeks.

Early changes include reduced coughing, easier breathing, and better energy levels, while long-term benefits extend to slower lung function decline and a lower risk of serious disease. This guide explains how your lungs heal over time and what you can do to support recovery.

How Long Does It Take for Your Lungs to Start Recovering After Quitting Smoking?

Right after quitting, the body begins to repair itself, and positive changes can appear earlier than expected. Symptoms such as coughing, wheezing, or excess mucus often ease noticeably within about one month [1, 2].

This does not mean the airways are fully restored. Some studies show that inflammation may persist for several months, while others report faster improvement, with markers of inflammation dropping significantly within 1–2 months [1, 3].

The effects of oxidative stress also take time to resolve. Certain markers decrease after three months but still remain higher compared with non-smokers [1].

The good news is that the respiratory lining has a strong ability to regenerate. After quitting, the structure of cilia and epithelial cells gradually recovers, reducing swelling and congestion. This regeneration becomes more pronounced the longer you remain smoke-free (Elwany et al. 2020).

In the long term, quitting provides major health benefits for both men and women of all ages [5]. Lung performance is also better preserved, with a slower rate of decline. One study found that people who quit could regain an average of about 47 mL of FEV1 in the first year [3, 6].

How to Improve Lung Health After Smoking

Controlled Coughing

After quitting smoking, your lungs begin their recovery journey, but mucus and phlegm buildup in the airways can cause discomfort and hinder breathing.

Controlled coughing, also known as controlled coughing, is a simple yet effective way to clear the airways, helping you remove mucus and feel more comfortable. This method supports better lung function, especially during the regeneration phase after quitting.

To perform controlled coughing, focus on breathing correctly and coughing intentionally, avoiding forceful or random coughs that can lead to fatigue.

Start by sitting upright in a comfortable chair, ensuring both feet are flat on the floor to keep your body stable.

Take a slow, deep breath through your nose, feeling the air fill your chest. After holding your breath for a few seconds, cough gently but firmly from deep in your chest, using your abdominal muscles to push the air out.

Repeat this motion 2-3 times, pausing briefly between coughs to maintain your energy.

This technique helps clear the airways, reduces discomfort from mucus buildup, and sets the stage for subsequent methods like postural drainage. By practicing regularly, you’ll notice breathing becomes easier, contributing to the natural improvement of lung health.

Postural Drainage

Postural drainage is another effective method to help clear mucus from the lungs, bringing a sense of relief and improving breathing ability [1]. This approach is ideal for former smokers, as their lungs are gradually recovering and need support to remove lingering debris.

To perform postural drainage, you change lying positions to encourage mucus to move from different parts of the lungs.

Start by lying on your back on a flat surface, such as a bed, using a thin pillow under your head for comfort, which helps loosen mucus in the lower lungs.

Next, shift to lying on your side, alternating between left and right, holding each position for a few minutes to let gravity assist in draining mucus from the sides of the lungs.

Finally, lie face down with one or two pillows under your hips so your hips are higher than your chest, allowing mucus from the front of the lungs to move out more easily. In each position, breathe deeply and slowly, combining with controlled coughing to enhance effectiveness.

Performing this technique regularly, especially in the morning or after steam inhalation, will help you feel a noticeable improvement in airway clarity. This method is easy to do at home, but ensure you feel comfortable and avoid overexertion.

Chest Percussion

Chest percussion is a technique that helps loosen mucus, making it easier to expel through coughing or drainage [1].

This method is particularly helpful for supporting the lungs in clearing debris, promoting easier breathing and aiding recovery after quitting smoking.

In chest percussion, you or a helper use a cupped hand to gently and rhythmically tap on areas of the chest, focusing on regions with significant mucus buildup.

The tapping should be done with moderate force, avoiding discomfort, to create vibrations that loosen mucus stuck in the airways. This technique is often paired with postural drainage, performed while lying in positions like on your back, side, or stomach to maximize lung clearance.

Each percussion session lasts a few minutes per area, followed by controlled coughing to push mucus out. While this method is typically done by healthcare professionals, you or a family member can learn to do it at home with guidance from an expert.

Regular chest percussion, especially when combined with techniques like postural drainage or upcoming breathing exercises, can noticeably clear the airways. If you’re new to this, consult a doctor or physical therapist to ensure proper technique and avoid injury.

Aerobic Exercise

Activities like brisk walking, light jogging, or cycling help the lungs expand, improve oxygen exchange, and make breathing feel easier [7]. These exercises also build respiratory endurance, enhance lung capacity, and strengthen breathing muscles [8].

During aerobic activity, deeper and stronger breaths stimulate the release of surfactant — a substance that maintains elasticity and keeps air sacs open [8]. Just 20–30 minutes a day, a few times a week, can noticeably improve breathing ability and overall stamina.

In addition, aerobic exercise reduces stress and cravings, supporting long-term commitment to a healthier lifestyle [2].

Breathing Exercises

Breathing exercises such as diaphragmatic breathing and pursed-lip breathing are simple yet effective ways to expand lung capacity and bring a sense of comfort [7].

Diaphragmatic (belly) breathing: Sit or lie in a relaxed position, placing one hand on your stomach and the other on your chest. Inhale slowly through your nose, letting your stomach rise while keeping your chest still.

Exhale gently through your mouth, letting your stomach fall. Practicing for a few minutes daily supports deeper breathing, relaxation, and more efficient use of breathing muscles [7].

Pursed-lip breathing: Sit upright and inhale gently through your nose for about 2 seconds. Then purse your lips as if whistling and exhale slowly for about 4 seconds or longer.

This technique helps control breathing rhythm, keeps air moving steadily, and brings more comfort during daily activities [7].

Reduce Exposure to Pollutants

Limiting exposure to pollutants is an important step in protecting the lungs, especially for former smokers whose lungs remain sensitive (Eckhardt & Wu, 2021).

A top priority is avoiding secondhand smoke, which can raise the risk of lung cancer by up to 30% even in non-smokers (St Claire et al. 2020).

Make sure your living and working spaces are completely smoke-free, particularly during the early stages after quitting [1].

Fine dust, mold, and chemicals from workplaces or cleaning products can also trigger oxidative stress, slowing recovery [9]. Monitoring the Air Quality Index (AQI) from the EPA helps you know when to limit outdoor activities on heavily polluted days.

At home, consider using an air purifier with a HEPA filter, cleaning regularly to reduce dust and mold, and ensuring good ventilation when cooking or using chemical products [9]. These small changes help protect your lungs and create a healthier living environment.

Stay Hydrated and Use Warm Fluids

Drinking enough water and using warm fluids help thin mucus, reduce discomfort, and create favorable conditions for the lungs to function more effectively during recovery.

Consuming about 8 cups of water daily is an easy habit to maintain to keep lung mucus thin, making it easier to expel through coughing or techniques like postural drainage mentioned earlier.

Water not only aids in clearing the airways but also helps the body stay balanced, especially as the lungs gradually recover from smoking-related damage. Try to drink water steadily throughout the day, rather than in large amounts at once, for the best results.

In addition to water, using warm fluids like herbal tea, hot water, or soup can bring comfort to the airways. These warm drinks or foods soothe the lung lining, reduce irritation, and support the process of clearing mucus.

Furthermore, steam inhalation (steam therapy) is a simple yet promising method to reduce airway inflammation. To do this, sit in front of a bowl of hot water, breathing deeply to inhale the steam for a few minutes, or use a steam machine if available. Be cautious to avoid burns and ensure the room remains well-ventilated.

Eat an Anti-Inflammatory Diet

A diet rich in antioxidant and anti-inflammatory foods can help reduce lingering inflammation from smoking while supporting better lung function [1]. By choosing the right foods, you can create the best conditions for your lungs during their recovery journey.

Prioritize nutrient-rich foods like leafy greens, such as spinach and kale, which are packed with vitamins and minerals that protect lung tissue from oxidative stress damage [11].

Berries like blueberries and cherries are also excellent choices due to their high flavonoid content, offering strong anti-inflammatory effects and supporting improved respiratory function (Tzeng et al. 2025).

Additionally, nuts like almonds and olive oil provide healthy fats and vitamin E, helping protect the lungs [12].

A highlight of this diet is adding foods with EGCG (epigallocatechin-3-gallate), a natural antioxidant in green tea. Research suggests EGCG may help lower inflammation and support healthy lung function [11].

Drinking green tea regularly, along with other antioxidant-rich foods, can contribute to better protection for the lungs over time.

Additional Lifestyle Tips

Small changes in lifestyle not only help the lungs function better but also improve overall quality of life, bringing a sense of health and vitality [7].

An important habit is maintaining proper posture when sitting or standing to avoid compressing the lungs and diaphragm. Keeping your back straight and shoulders relaxed allows the lungs to expand fully, improving breathing ability [7].

Pay attention to adjusting your posture during daily activities, such as working at a desk or watching TV, to ensure your lungs aren’t restricted in oxygen exchange.

Additionally, regular health checkups and lung cancer screening are essential, especially if you’re at high risk, such as those who smoked for many years. Lung cancer screening with low-dose computed tomography (LDCT) can detect early abnormalities, improving treatment chances [13].

The risk of lung cancer persists for years after quitting, with a residual risk of about 26.7% after 15 years [14]. Therefore, discuss with your doctor about an appropriate health checkup schedule to proactively protect your lungs.

When to Seek Medical Help

Former smokers may experience lingering symptoms after quitting, and knowing when to seek a doctor’s help can improve quality of life [1].

If you notice a chronic cough lasting more than a few weeks, especially with mucus or phlegm, it may signal airway irritation [1]. Shortness of breath during activities like brisk walking or climbing stairs is another symptom to monitor [15]. Chest pain, particularly with exertion, should also be carefully evaluated [16].

Changes in the color, amount, or consistency of phlegm may indicate infection or a flare-up that requires attention [17]. Acting promptly on these signs not only supports lung protection but also provides peace of mind during recovery.

Conclusion

Quitting smoking allows the lungs to begin a natural healing process, bringing both immediate relief and long-term protection.

While recovery takes time, consistent healthy choices—such as exercise, proper nutrition, and reducing exposure to pollutants—greatly support lung function. Remember, every day without smoking strengthens your lungs.

The journey may be gradual, but with persistence, you give your body the chance to rebuild and protect itself. Take this opportunity to commit fully, and let each small step bring you closer to lasting respiratory health.