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 deep breathing

This technique can enhance heart rate variability and improve mood.

What You'll Do

Take 2 minutes to practice deep breathing: inhale deeply for 6 seconds, hold for 2 seconds, then exhale for 6 seconds.

Scientific Basis

Twice-daily 10-minute sessions of deep slow breathing increased SDNN by ~20–30% and reduced resting heart rate by around 5 bpm in healthy adults over one month, improving mood via physiological calm.

Murtezani, S. (2018). Heart rate variability and paced breathing.

The Science of Impact

Improving SDNN by 20-30% can enhance autonomic flexibility, crucial for stress management.

A reduction of 5 bpm in resting heart rate can lead to lower cardiovascular risk over time.

Regular breathing practice can significantly improve mood stability and emotional resilience.

Pro Tips

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Practice deep slow breathing for 10 minutes, twice daily.

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Inhale deeply for 6 seconds, hold for 2 seconds, then exhale for 6 seconds.

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Incorporate breathing sessions into your morning and evening routine.