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·5 min·+25 XP

Breathe through nostrils

It improves HRV and supports emotional regulation.

What You'll Do

Practice alternate nostril breathing for 5 minutes to enhance your mood and reduce stress.

Scientific Basis

Practicing alternate nostril breathing (≈5 min) can significantly increase SDNN and RMSSD HRV markers and reduce LF/HF ratio, improving mood through enhanced parasympathetic balance.

Chakraborty, H., Vinay, A. V., Sinha, R., & colleagues (2025). Exploring the Immediate Effects of Nadi Shuddhi Pranayama on Heart Rate Variability Among Young Adults.

The Science of Impact

Improved HRV is associated with better emotional regulation, potentially reducing anxiety and depression symptoms.

Enhanced parasympathetic tone can lead to better stress management, improving overall quality of life.

Regular practice may contribute to long-term heart health and resilience against stress-related disorders.

Pro Tips

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Practice alternate nostril breathing for 5 minutes daily.

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Incorporate 15-minute sessions of Nadi Shuddhi pranayama into your routine three times a week.

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Combine breathing exercises with mindfulness meditation for enhanced benefits.