I had been down to 1 cig a day, but for the past week or so i've had maybe 1 cigarette. I normally have low blood pressure (I can feint if i stand up too fast from laying/sitting down), and I check it everytime i fill my script of subs at rite aid. When I was at one a day during my one cigarette a day period, it was about 120/70, which is high for me.
Since nixing it even for only a couple days, my blood pressure has already dropped to 100/60, which is getting back to normal for how I used to be. It should be dropping lower since I work out a lot now and take better care of myself.
This is of course just 1 of the many benefits (almost done coughing up all the shit from my lungs, can taste and smell better, helped me stop being sick, etc etc etc), but I felt like I would post it because its something very evident that can be noticed from even a few days off of smokes, as well as something that can be objectively QUANTIFIED to give you just an idea of how much (in a number) cigarettes impact you.
I went like 4 days, had a smoke on thursday, hopefully I can go forever this time, though i'd settle for a week!