Why Do Beginners Experience Dizziness and Coughing When Vaping?

Vaping has become a popular alternative for many, but for first-timers, the experience doesn’t always go smoothly. Dizziness, lightheadedness, and sudden coughing fits are some of the most common issues new vapers face. The good news? These problems are usually preventable once you understand their root causes and learn the right way to use your device. In this article, we’ll break down why you might feel unwell when starting to vape and walk you through the correct usage habits to make your experience enjoyable and safe.

Part 1: Why Do New Vapers Feel Dizzy or Cough?

Before fixing the problem, it’s important to know what’s causing it. Below are the most frequent reasons behind dizziness and coughing in beginner vapers:

1.1 Nicotine Overload (The #1 Cause of Dizziness)

Most vape juices contain nicotine, a stimulant that affects blood pressure and heart rate. For new users—especially those who never smoked cigarettes—even a small amount of nicotine can be overwhelming. When you inhale too much nicotine too quickly, your body may react with:

Dizziness or lightheadedness

Nausea or a “head rush”

Rapid heartbeat

This happens because nicotine constricts blood vessels temporarily, reducing blood flow to the brain. Choosing a vape juice with too high a nicotine level (e.g., 20mg/mL or more for someone new) makes this issue even worse.

1.2 Incorrect Inhalation Technique

Cigarettes and vapes require different inhalation styles—and mixing them up is a major cause of coughing. With cigarettes, most people use a “mouth-to-lung” (MTL) inhale: drawing smoke into the mouth first, then inhaling it into the lungs. Vapes, however, often work best with either MTL or “direct-to-lung” (DTL) inhales, depending on the device.

If you use a DTL device but inhale like you would a cigarette (holding vapor in your mouth too long), the vapor can irritate your throat, triggering a cough.

Conversely, if you take a DTL inhale with an MTL device, you may inhale too much vapor at once, leading to both coughing and dizziness from excess nicotine.

1.3 Dry Throat or Dehydration

Vapor is made by heating e-liquid, which contains propylene glycol (PG) and vegetable glycerin (VG)—two ingredients that absorb moisture. When you vape, these compounds can dry out your throat and mouth. A dry throat is more sensitive to vapor, so even mild irritation can cause coughing. Over time, this dryness can also lead to dehydration, which worsens dizziness (since dehydration lowers blood pressure and reduces oxygen flow to the brain).

1.4 Device Settings That Are Too Strong

Many modern vapes let you adjust settings like wattage (power) and temperature. For beginners, cranking these settings too high is a common mistake. Higher wattage means the coil heats up faster, producing more vapor and releasing more nicotine in each puff. This can:

Create harsher vapor that irritates the throat (causing coughing).

Deliver a larger dose of nicotine than your body can handle (causing dizziness).

Even basic “pod vapes” (popular for beginners) can cause issues if they’re designed for high-nicotine juices but paired with a strong setting.

Part 2: Correct Vaping Usage Tips for Beginners

Now that you know the causes, let’s fix the problem. Follow these steps to avoid dizziness and coughing and enjoy a smoother vaping experience:

2.1 Choose the Right Nicotine Level & E-Liquid

Start low—this is the golden rule for new vapers. If you’ve never smoked, opt for a nicotine level between 0mg/mL (nicotine-free) and 6mg/mL. If you’re switching from cigarettes (e.g., 1 pack a day), 10mg/mL to 12mg/mL is a safer starting point (avoid 18mg/mL or higher initially).Also, pick an e-liquid with a balanced PG/VG ratio. PG carries flavor and nicotine but can be harsh, while VG produces smoother vapor and more clouds. For beginners, a 50/50 PG/VG ratio is ideal—it’s not too harsh and produces a comfortable amount of vapor.

2.2 Master the Correct Inhalation Style

Match your inhale to your device:

Mouth-to-Lung (MTL) Devices: These are similar to cigarettes (e.g., most pod vapes, small vape pens). Inhale vapor slowly into your mouth, hold it for 1-2 seconds, then inhale it into your lungs. Exhale gently. This style reduces throat irritation and controls nicotine intake.

Direct-to-Lung (DTL) Devices: These are larger (e.g., box mods with sub-ohm tanks). Inhale vapor directly into your lungs (like taking a deep breath of air) without holding it in your mouth first. Take shorter puffs to avoid overloading on vapor.

Practice with small, slow puffs at first—don’t rush!

2.3 Stay Hydrated & Moisten Your Throat

Drink water before, during, and after vaping to counteract the drying effects of PG/VG. Keep a bottle of water nearby, and sip it between puffs. If your throat feels dry, you can also use a sugar-free lozenge or throat spray to soothe irritation—this will reduce coughing caused by dryness.

2.4 Adjust Device Settings to Low/Medium

If your vape has adjustable wattage, start at the lowest recommended setting for your coil (check the coil’s packaging—most say “10-15W” or “20-25W” for beginners). Gradually increase the wattage only when you’re comfortable and no longer experience dizziness or coughing.For temperature-controlled devices, stick to lower temperatures (around 375°F to 400°F / 190°C to 204°C). Higher temperatures can burn the e-liquid, creating harsh, irritant vapor that causes coughing.

2.5 Take Breaks & Avoid Over-Vaping

When you first start vaping, your body needs time to adjust to nicotine (if you’re using it). Don’t take back-to-back puffs—instead, take 1-2 puffs, then wait 5-10 minutes. Over-vaping in a short period is the fastest way to get dizzy or develop a cough. If you start feeling lightheaded, stop vaping immediately, sit down, and drink water.

Dizziness and coughing are normal hurdles for new vapers—but they don’t have to ruin your experience. By choosing the right nicotine level, mastering your device’s inhalation style, staying hydrated, and adjusting settings to match your comfort level, you can enjoy smooth, irritation-free vaping. Remember: patience is key. Take it slow, listen to your body, and you’ll be a confident vaper in no time.

If you’re still struggling after trying these tips, consider consulting a vape shop expert—they can help you pick a vape device or e-liquid that’s better suited for beginners.