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

Practice resonance breathing

This technique improves HRV and reduces emotional reactivity, supporting better mood.

What You'll Do

Practice resonance breathing for 5 minutes by inhaling for 5 seconds, holding for 5 seconds, and exhaling for 5 seconds to enhance your heart rate variability.

Scientific Basis

Even short home‑based resonance breathing sessions (<10 min) yield significant HRV gains and emotional reactivity reduction, supporting mood through convenient autonomic regulation.

Hirten, R. P., et al. (2024). Remote Short Sessions of Heart Rate Variability Biofeedback Improve Emotion Regulation. JMIR Mental Health.

The Science of Impact

Improved HRV is associated with better stress management and emotional regulation.

Short sessions can easily fit into daily routines, promoting consistent practice.

Enhanced mood can lead to improved productivity and overall quality of life.

Pro Tips

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Practice resonance breathing for 5-10 minutes daily to enhance HRV.

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Incorporate breathing exercises into your morning routine for better emotional balance.

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Use guided breathing apps to maintain consistency in your practice.