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 slow breathing

This technique can enhance your heart rate variability and lower blood pressure, promoting better emotional regulation.

What You'll Do

Take 2 minutes to practice slow-paced breathing at a rate of 6 breaths per minute to help reduce stress and improve your mood.

Scientific Basis

Ten minutes of slow-paced breathing (~6 breaths/min) daily for four weeks can increase RMSSD HRV by ~0.37 SD and SDNN by ~0.77 SD while lowering systolic BP by ~0.45 SD, improving mood via enhanced autonomic balance.

Shao, R., Man, I. S. C., & Lee, T. M. C. (2024). The Effect of Slow‑Paced Breathing on Cardiovascular and Emotion Functions: A Meta‑Analysis and Systematic Review.

The Science of Impact

Improved heart rate variability (HRV) is linked to better emotional regulation.

Lowering systolic blood pressure by 0.45 SD can reduce cardiovascular disease risk.

Enhancing mood through breathing techniques can lead to better overall quality of life.

Pro Tips

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Practice slow-paced breathing for 10 minutes daily at a rate of 6 breaths per minute.

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Incorporate this breathing exercise into your morning routine for consistency.

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Use guided breathing apps to help maintain the correct pace.