Guides & research
Sourced, plain-language guides on nicotine withdrawal, cravings, and what actually works, written by the team behind PuffPause, the calm quit-vaping app.
A clear, sourced explanation of why vaping is so addictive, how nicotine acts on the brain, why nicotine salts changed the game, and what makes vaping habit-forming beyond the chemistry.
Updated August 2, 2026
A clear, sourced answer to how long nicotine withdrawal lasts, when it starts, when it peaks, when each symptom ends, and what makes the curve shorter.
Updated August 1, 2026
A step-by-step, evidence-based plan for quitting vaping cold turkey, what to expect on each day of the first two weeks, and the interventions that make the peak survivable.
Updated July 31, 2026
A reference timeline of what happens to your body and brain when you quit vaping, from the first hour to one year, based on cessation research and public health guidance.
Updated July 30, 2026
Three simple breathing techniques, 4-7-8, box breathing, and physiological sigh, that shorten vape cravings within the first two minutes, with step-by-step timing.
Updated July 29, 2026
A practical, evidence-based playbook for stopping vape cravings the moment they hit, what a craving actually is, why five minutes is the number that matters, and the interventions that work.
Updated July 28, 2026
A real 90-day account of quitting a 20mg disposable-a-day habit at age 25, what week one felt like, what almost caused a relapse, and what actually worked.
Updated July 27, 2026
A reader's story of quitting vaping after five years, why previous attempts failed, what finally worked, and what the first year off nicotine looked like.
Updated July 27, 2026
A mum's account of quitting vaping when her four-year-old started asking questions, what changed, what didn't, and the routine that finally held.
Updated July 27, 2026
Practical, low-key ways to get through vape cravings at work, micro-breaks, breathing you can do at your desk, and how to rebuild the trigger points in your day.
Updated July 26, 2026
Social settings, parties, dinners, group hangs, are where most quit attempts slip. Here's how to plan for them, what to say, and the small habits that keep you quit.
Updated July 26, 2026
Alcohol is the single biggest predictor of relapse in the first month after quitting vaping. Here's why, how much matters, and how to drink safely while you quit.
Updated July 26, 2026
The first puff of the day is the hardest to give up. Here's how to rebuild the first 60 minutes so mornings stop firing a craving.
Updated July 26, 2026
Vaping doesn't actually reduce stress, it manages the withdrawal caused by the last puff. Here's what actually lowers stress in the moment, and how to rewire the reflex.
Updated July 26, 2026
Which quit-vaping apps are genuinely free, what the free tiers include, and where paywalls usually sit. A plain comparison, including where PuffPause fits.
Updated July 26, 2026
A tracker counts days. A quit app intervenes during the craving. Here's the real difference, who each suits, and when a tracker is enough.
Updated July 26, 2026
A realistic 30-day plan to stop vaping, what to do each week, what each phase feels like, and the checkpoints that predict whether the quit holds.
Updated July 26, 2026
What paced breathing actually does to a nicotine craving, why an app helps more than doing it from memory, and where the honest limits are.
Updated July 26, 2026
Why a visible streak and a two-second craving log do more for a quit attempt than motivation does, and how to use both without the streak becoming a liability.
Updated July 26, 2026
Vaping is less harmful than smoking, but 'less harmful' is not 'safe'. What the major reviews conclude, where they disagree, and what it means if you vape but never smoked.
Updated July 26, 2026
How to work out the nicotine in a disposable, a pod, or a bottle of e-liquid, and roughly how many cigarettes that compares to.
Updated July 26, 2026
The short-term effects of vaping that show up in research, cough, throat irritation, sleep, heart rate, dental health, and how quickly each improves after quitting.
Updated July 26, 2026
What nicotine does to dopamine, receptors, and the stress system, and why that explains cravings, irritability, and the fact it gets better on a schedule.
Updated July 26, 2026
The evidence base for quitting vaping: what works, roughly how much, and where the research is still thin. Sourced, with the uncertainty left in.
Updated July 26, 2026
How long the physical part takes, how long the habit part takes, and when quitting stops being something you think about every day.
Updated July 26, 2026
Why stopping nicotine matters in pregnancy, what the guidance says about nicotine replacement therapy, and a realistic first-week plan. Talk to your midwife or doctor first.
Updated July 26, 2026
What actually helps when a partner, friend, or teenager is quitting vaping, what to say, what to avoid, and how to be useful in the first month.
Updated July 26, 2026
Withdrawal is a state that lasts weeks. A craving is an event that lasts minutes. Telling them apart tells you which tool to reach for.
Updated July 26, 2026
A day-by-day map of nicotine withdrawal after you quit vaping: what to expect on days 1, 2, 3, week 1, week 2, and beyond, with what actually helps each day.
Updated July 25, 2026
Why headaches are common after quitting vaping, how long they last, when to worry, and what actually helps, from hydration and sleep to when to use analgesics.
Updated July 25, 2026
Anxiety after quitting vaping is a real withdrawal symptom, not a sign quitting is wrong for you. Here's how long it lasts, why it happens, and what actually helps.
Updated July 25, 2026
Sleep is often worse in the first week after quitting vaping. Here's why, how long it lasts, and the sleep-hygiene changes that actually help.
Updated July 25, 2026
A practical playbook for the two weeks of nicotine withdrawal after quitting vaping: what to do for cravings, headaches, sleep, mood, and appetite, and when to use NRT.
Updated July 25, 2026
A practical, evidence-based guide to quitting vaping: choosing cold turkey or tapering, setting a quit date, surviving week one, and handling cravings and slips.
Updated July 24, 2026
Every nicotine withdrawal symptom, when it starts, when it peaks, and how long it lasts, plus what actually helps with headaches, anxiety, and sleep after quitting.
Updated July 24, 2026
An honest look at quit-vaping apps, which features are backed by evidence, what free programmes offer, and how to pick the one that fits how you quit.
Updated July 24, 2026
Each topic has one hub, the pillar guide, with supporting articles linking into it.
The quit journey
Everything that happens between deciding to stop vaping and being someone who does not vape: choosing a method, setting a quit date, getting through the first week, and handling the slips that almost everyone has.
Nicotine withdrawal
Nicotine withdrawal is time-limited and predictable. These guides cover the symptoms, the day-by-day timeline, and what actually helps with headaches, anxiety, and sleep after you quit vaping.
Cravings & triggers
A craving peaks and passes in a few minutes. These guides cover the breathing, the substitutions, and the situational planning that get you through them: at work, at parties, and after a drink.
Apps & tools
Honest comparisons of quit-vaping apps, trackers, and challenges: what the features do, which ones are backed by evidence, and how to pick one that fits how you quit.
Science & health
Why vaping is addictive, how much nicotine is really in a device, and how the evidence on vaping versus smoking stands today, sourced and stated plainly, without scare tactics.
