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

Breathe at 5.5 bpm

This enhances heart rate variability, supporting mood regulation.

What You'll Do

Practice resonant breathing at 5.5 breaths per minute for 2 minutes, focusing on equal inhalation and exhalation.

Scientific Basis

Resonant breathing at 5.5 bpm with equal inhale-exhale ratio raised LF HRV and LF/HF ratio significantly vs other rates, supporting mood through autonomic balance.

Lin, I. M., et al. (2014). Breathing at a rate of 5.5 breaths per minute.... Journal of Psychophysiology.

The Science of Impact

Improving heart rate variability by 15% can enhance emotional regulation.

Better autonomic balance may lead to reduced anxiety and stress levels.

Increased LF HRV is associated with improved overall mental health.

Pro Tips

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Practice resonant breathing at 5.5 bpm for 10 minutes daily.

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Incorporate equal inhale-exhale ratios during your breathing exercises.

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Use guided breathing apps to maintain the optimal rate.