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

Slow breathing exercise

This practice can boost your HRV, promoting mood stability and emotional resilience.

What You'll Do

Engage in 2 minutes of slow breathing at a rate of 6 breaths per minute to enhance your heart rate variability.

Scientific Basis

Ten minutes of HRV biofeedback breathing at resonant frequency (~6 bpm) can increase HRV (SDNN) by ~25%, promoting mood stability through enhanced parasympathetic tone.

Goessl, V. C., Curtiss, J. E., & Hofmann, S. G. (2017). The effect of heart rate variability biofeedback training on stress and anxiety: a meta‑analysis. Psychological Medicine.

The Science of Impact

Increasing HRV by 25% can enhance emotional resilience, helping individuals manage stress more effectively.

Higher HRV is associated with improved mood stability, potentially reducing the risk of anxiety disorders.

Biofeedback techniques are cost-effective interventions that can be easily integrated into daily routines.

Pro Tips

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Practice HRV biofeedback breathing for 10 minutes daily to enhance mood stability.

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Engage in breathing exercises at a rate of 6 breaths per minute to maximize HRV benefits.

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Incorporate biofeedback sessions into your routine at least 5 times a week for optimal results.