johathan - ive given up 30 years of smoking - for the last 25 of them it has been a packet a day.
went cold turkey 14 mth ago so i know what its like.
the diet will help your cravings in a huge way - the more fruit carbs you eat the more energy you have to get out there and start smoking up life itself.
just keeping saying to yourself - you want to smoke life not death.
Look into the "Buteyko" breathing technique. I think meditation should help too, you ever try it? Also, mangoes are shaped like lungs and probably good for lungs though I'm not sure if there's any "science" backing it up. Might as well indulge on mangoes anyway!
I wouldn't worry too much man, I smoked that stuff for awhile and haven't noticed any severe health effects, though when I started following this diet 100% then it was definitely time to quit because I could not handle it like I used to be able to.
Anyway, look into the buteyko and go outside and breath lots of fresh air. Also, you could look into IMT devices, I made one myself the other day based on what little info I read about them, supposedly its a thing that you inhale through and offers resistance so you strengthen your breathing muscles by having to work harder to breathe. I just took a straw, the insert in the blunt end of a pen, jammed the pen end in the straw, poked 2 holes in it with a pushpin and thats it.
I read a book called "How to grow fresh air" and it discussed air quality and said its generally better quality outside, not sure if it applies to cities though. Good book, recommend it, get some plants from it if you want to improve air quality in your home.
I've been in the same boat a few times, Cardio is always best for the respiratory system.
Start slow, don't go hard your first day, you'll get super sore and it'll just slow your progression down.
Slowly work yourself harder. Breathing technique is key at all times. If you wanna ride that bike in the city, buy a Respro mask from Respro.com. They're essential. Yoga is also great for cleaning your lungs and lymphatic system. And acid and subacid fruits are gonna be best for you right now.
Those masks seem pretty cool! Thanks for sharing :)
Get lots of sleep... Your body will recover if you're getting enough sleep, much faster. Expect to be very tired and be okay with that...you need the rest. I would second breathing techniques and breathwork, going out into whichever woods or parks are closest to you and getting as much exercise as you can...that will give you even more incentive to keep it up. Bike in the city, but also find some time to be with the trees and away from the traffic.