SmallBoosts is a science-backed well-being platform that turns daily micro-habits into measurable growth. Each boost is a 1–10 minute evidence-based activity drawn from peer-reviewed research across 8 dimensions of human well-being.

How long does a boost take?

Boosts range from 1 to 10 minutes. Flash boosts take under 2 minutes, making them easy to fit into any schedule. The daily goal is 3 boosts — typically under 15 minutes total.

Yes, SmallBoosts is free to use. You can access all boosts, quests, and progress tracking without a subscription.

What are the 8 well-being pillars?

SmallBoosts covers Mental (INT), Physical (VIT), Emotional (SPI), Social (CHA), Sensory (PER), Environmental (DEF), Financial (FOR), and Creative (FLO) well-being — eight dimensions shown by research to collectively define human flourishing.

Are the boosts scientifically backed?

Every boost cites a peer-reviewed study. You can read the scientific basis, view the source publication, and explore the measured health impacts for each activity directly in the app.

VIT

Physical·2 min·+15 XP

Paced breathing exercise

This technique enhances heart rate variability, promoting better emotional regulation.

What You'll Do

Practice paced breathing at 6 breaths per minute for 2 minutes.

Scientific Basis

Practicing paced breathing with a 6-breaths/min pacer for 10 minutes led to significant increase in SDNN and LF HRV compared to nature-video control, improving mood through physiological coherence.

Steffen, P. R., et al. (2021). Integrating Breathing Techniques Into Psychotherapy to Improve HRV.

The Science of Impact

Improved HRV coherence can enhance emotional regulation, potentially reducing anxiety levels by up to 30%.

Higher HRV is associated with better cardiovascular health, which can lower the risk of heart disease.

Practicing paced breathing may improve overall quality of life by promoting a sense of calm and wellbeing.

Pro Tips

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Practice paced breathing for 10 minutes daily at 6 breaths per minute.

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Incorporate soothing rhythm breathing techniques for additional relaxation.

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Engage in nature walks for 20 minutes to complement breathing exercises.