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

Practice resonance breathing

This technique can reduce stress and improve heart rate variability.

What You'll Do

Spend 2 minutes practicing resonance breathing by inhaling for 5 seconds, holding for 5 seconds, and exhaling for 5 seconds.

Scientific Basis

Resonance breathing twice daily for two weeks reduced self-reported stress by ~30% and raised HRV indices, improving mood through physiological entrainment.

Lehrer, P. M., Vaschillo, E., & Gevirtz, R. (2020). Heart Rate Variability Biofeedback Improves Emotional and Physical Health and Performance: A Systematic Review and Meta‑Analysis. Applied Psychophysiology and Biofeedback.

The Science of Impact

Consistent practice of resonance breathing can lead to a 20-40% decrease in anxiety levels, improving overall mental health.

Increased HRV is associated with better cardiovascular health and resilience to stress.

Improving mood through physiological entrainment can enhance quality of life and productivity.

Pro Tips

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Practice resonance breathing for 10 minutes, twice daily.

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Incorporate deep breathing exercises into your morning and evening routines.

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Use guided breathing apps to help maintain consistency.