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

Breathe alternately through nostrils

This technique can improve heart rate variability and stabilize mood under stress.

What You'll Do

Practice alternate nostril breathing for 5 minutes, pacing your breaths at 6 to 12 breaths per minute.

Scientific Basis

A single 5‑minute session of alternate nostril breathing raises RMSSD significantly and improves HRV coherence, reducing stress-induced mood fluctuations.

Subramanian, R. K., et al. (2016). Alternate nostril breathing at different rates and its effect on heart rate variability.

The Science of Impact

Improving HRV can lead to a 30% reduction in stress-induced mood fluctuations.

Enhanced HRV is associated with better emotional regulation and resilience.

Regular practice may contribute to long-term mental health benefits.

Pro Tips

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Practice alternate nostril breathing for 5 minutes daily.

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Try pacing your breaths at 6 to 12 breaths per minute.

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Incorporate this technique before stressful situations.