From Cigarettes to Clouds: A Vaping Survival Guide for Ex-Smokers
This beginner-friendly guide for ex-smokers explains how vaping can help you quit, choose the right device, manage cravings, and stay smoke-free for good. Expert tips, honest advice, and health insights inside.
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Why Switch? The Benefits of Vaping Over Smoking
Making the switch from cigarettes to vaping isn’t just about breaking a habit — it’s about upgrading your health, wallet, and lifestyle. Here’s what you can expect when you swap smoke for vapour:
Health Improvements You Can Expect
Better Breathing & Lung Function: Without the tar and toxins from burning tobacco, your lungs get a chance to recover. Many ex-smokers report easier breathing and less coughing within weeks of switching.
Reduced Risk of Serious Illness: Vaping eliminates exposure to the thousands of harmful chemicals in cigarette smoke, including 70+ known carcinogens. This dramatically lowers your risk of heart disease, stroke, and cancer.
Faster Physical Recovery: Improved circulation and oxygen levels mean you'll notice better stamina and energy, even with simple activities like climbing stairs.
Cost Savings Compared to Cigarettes
Let’s face it — smoking burns a hole in your pocket.
A typical smoker in the UK spends £2,000–£3,000 a year on cigarettes.
Vaping, on the other hand, can cost as little as £300–£600 a year, depending on your device and usage.
Even factoring in coils, pods, and e-liquid, vaping is significantly cheaper. Most ex-smokers notice the savings within the first month.
Lifestyle Perks (No Ash, No Lingering Smell)
No More Ashtrays & Burn Marks: Vaping produces vapour, not smoke, so say goodbye to ash, butts, and scorched carpets.
No Lingering Odour: Cigarette smoke clings to clothes, hair, cars, and furniture. Vapour dissipates quickly and leaves pleasant (or neutral) scents.
Social Freedom: Vaping is often more socially acceptable, with fewer restrictions in designated areas compared to smoking.
In short, switching to vaping is a win-win: feel better, spend less, and ditch the downsides of smoking.
Understanding Nicotine: Matching Your Smoking Habit
One of the biggest mistakes new vapers make is choosing the wrong nicotine strength. Too low, and you’ll crave cigarettes. Too high, and it’ll feel harsh. Let’s break it down so you get it right from the start.
How Much Nicotine Should You Start With?
A good rule of thumb is to match your nicotine level to how much you used to smoke:
Light smokers (up to 10 cigarettes/day): Start with 6-10mg/ml (or 10mg/ml nic salts for smoother hits).
Moderate smokers (10-20 cigarettes/day): Aim for 12-18mg/ml, or 20mg/ml nic salts.
Heavy smokers (20+ cigarettes/day): You’ll likely need 18-20mg/ml, especially with nic salts for a satisfying hit.
Nicotine salts (nic salts) are popular with ex-smokers because they deliver a smoother throat hit and faster nicotine satisfaction — very close to smoking.
Freebase Nicotine vs. Nicotine Salts: What's the Difference?
Freebase Nicotine: Traditional form found in most vape juices. Stronger throat hit, better for lower strengths.
Nicotine Salts: A smoother, faster-absorbing option. Perfect for higher strengths without the harshness.
If cigarettes hit you hard and fast, nic salts are your friend.
Gradually Reducing Nicotine Levels
The beauty of vaping? You control your nicotine. Many ex-smokers start at higher levels to crush cravings, then slowly step down over time:
Drop in small increments (e.g., from 18mg to 12mg)
Give your body time to adjust
No rush — go at your own pace
For some, vaping is a long-term alternative. For others, it’s a step-down tool to eventually go nicotine-free. Both are wins.
Choosing Your First Vape: Ex-Smoker Friendly Devices
Walking into a vape shop (or browsing online) can be overwhelming. Mods, pods, disposables… what’s what? For ex-smokers, the goal is simple: find a device that feels similar to smoking but without the downsides.
Mouth-to-Lung (MTL) Devices: Mimicking the Cigarette Draw
If you’re fresh off the cigarettes, you’ll want a vape that replicates that tight, restricted draw. This is called Mouth-to-Lung (MTL) — you draw vapour into your mouth, then inhale, just like a cigarette.
Best MTL options for beginners:
Pod Systems (refillable or pre-filled pods)
Starter Vape Pens with MTL coils
These devices are compact, easy to use, and deliver satisfying throat hits with the right nicotine strength.
Best Starter Kits for Ex-Smokers
Look for hassle-free kits that are designed with simplicity in mind. Top recommendations:
Uwell Caliburn series (great for nic salts & reliable pods)
Aspire PockeX (a solid, no-fuss vape pen)
Vaporesso XROS series (easy pods, MTL airflow)
These devices balance good vapour production with ease of use — no complex settings, no confusing jargon.
Disposable Vapes vs. Refillable Pods: Pros & Cons
Disposable Vapes: Great for trying vaping with zero commitment. Pre-filled, ready to go, and mimic cigarettes well. Downside? They’re more expensive long-term and not very eco-friendly.
Refillable Pod Kits: Slightly more effort (refilling e-liquid), but cheaper in the long run and better performance.
For most ex-smokers serious about quitting, refillable pods are the best balance of ease, cost, and satisfaction.
Mastering the Vaping Technique
Here’s a common story:
An ex-smoker tries vaping, takes a deep drag like a cigarette, coughs their lungs up, and thinks “Nope, this isn’t for me.”
Relax. You’re not doing it wrong — you’re just doing it the smoking way. Vaping has its own rhythm.
How Vaping Feels Different from Smoking
Slower Burn, Cooler Vapour: Cigarette smoke hits hot and fast. Vapour is cooler and needs a gentler, longer inhale.
Less Force, More Time: Don’t “snap inhale” like you’re lighting up. Sip it, slow and steady.
Device Differences: Low-powered MTL devices are forgiving, but high-powered ones can be overwhelming for beginners.
Pro Tips to Avoid That First Vape Cough
Take Smaller, Slower Puffs: Think sipping tea, not gulping whisky.
Mouth-to-Lung (MTL) Inhale: Draw vapour into your mouth, pause, then inhale into your lungs.
Adjust Your Airflow: If your device has airflow control, start with a tighter draw to mimic cigarettes.
Choose the Right Nicotine Strength: Too high = harsh throat hit. Too low = unsatisfying. Match it to your habit.
Stay Hydrated: Vapour can dry out your throat a bit — sip water throughout the day.
Give It a Week to “Click”
That first awkward feeling fades fast. Most ex-smokers report it takes 3–7 days to get used to vaping. After that, cigarettes start tasting like ashtrays.
Patience is key. You’re retraining your body and brain.
Dealing with Cravings & Staying on Track
Quitting smoking is no walk in the park. Vaping helps — but cravings can still sneak up. Here’s how to stay in control.
How Vaping Curbs Cigarette Cravings
Nicotine Satisfaction: The right vape with the right nicotine strength hits cravings fast, much like smoking.
Hand-to-Mouth Action: Vaping mimics the physical habit of smoking, keeping those “fidgety hands” busy.
Flavour Variety: Finding flavours you love makes vaping more enjoyable than smoking over time.
Tips to Avoid Dual Use (Smoking & Vaping Together)
Many smokers start vaping but “top up” with cigarettes. Here’s how to break that pattern:
Make a Clear Goal: Decide — vaping is your new thing. Cigarettes are out.
Keep Your Vape Handy: Don’t get caught without it when cravings strike.
Identify Trigger Moments: Stress? After meals? Driving? Have your vape ready for those situations.
Reward Yourself: Track smoke-free days and treat yourself. Small wins matter.
Don’t Be Too Hard on Yourself: Slipped up? Learn from it, but get back to vaping.
Building New Habits Around Vaping
Breaking smoking habits means building new routines:
Create Vape Breaks: Replace cigarette breaks with vape moments — same time, different tool.
Change Your Scenery: If you always smoked in certain spots, try vaping somewhere different.
Social Support Helps: Join online vaping communities or talk to other ex-smokers for motivation.
Remember: The longer you stay off cigarettes, the less appealing they become. Vaping helps bridge that gap.
Troubleshooting Common Newbie Problems
So, you’ve got your vape, you’re giving it a fair shot… but now it’s leaking, spitting, or hitting like a wet paper bag. Don’t worry — it’s all fixable.
1. “Why Is My Vape Leaking?”
Leaking is one of the most common beginner gripes. Here’s why it happens and how to stop it:
Overfilling: Only fill up to the max line — no more.
Wrong Inhaling Technique: Sucking too hard on an MTL device pulls liquid through the coil.
Worn Out Coils: Old coils can’t hold liquid properly — change them regularly.
Check Seals & O-Rings: Damaged seals cause leaks. A quick visual check can save you headaches.
💡 Quick Fix: Clean your device with a tissue, reassemble carefully, and take gentler puffs.
2. “Why Does My Vape Taste Burnt?”
That nasty burnt taste? It’s called a dry hit. Usually happens because:
You’re Chain Vaping: Give the coil time to re-saturate between puffs.
Low E-Liquid Level: Don’t let your juice run too low.
Old Coil: Coils degrade over time. Swap it out if it’s been a while.
Didn’t Prime the Coil: Always prime new coils by adding a few drops of e-liquid directly onto the cotton before first use.
💡 Golden Rule: When in doubt, change the coil.
3. “My Vape Isn’t Giving Much Vapour”
Don’t expect clouds on a small starter device, but weak vapour can be due to:
Low Battery: Charge it up fully.
Airflow Settings Too Tight/Loose: Adjust for a better draw.
Old Coil: Again — coils are key.
E-Liquid VG/PG Ratio: Higher VG = more vapour. For MTL, a 50/50 VG/PG blend is best.
4. “Battery Life is Awful”
Starter devices don’t last all day if chain-vaped.
Charge fully overnight
Consider a spare device or power bank for heavy use
Higher capacity devices are available if needed
Troubleshooting is part of the learning curve, but once you’ve ironed out these kinks, vaping becomes second nature.