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 diaphragmatic breathing

This technique can help reduce anxiety and improve heart rate variability.

What You'll Do

Take 2 minutes to practice diaphragmatic breathing by inhaling deeply through your nose for a count of 4, holding for 2, and exhaling slowly through your mouth for a count of 6.

Scientific Basis

Performing diaphragmatic breathing twice daily (10 min each) at ~6 breaths/min for 4 weeks significantly reduced anxiety and depression symptoms and increased HRV in coronary artery disease patients.

Yau, K. K. Y., et al. (2021). Effects of diaphragmatic deep breathing exercises on cardiovascular and psychological outcomes in coronary artery disease.

The Science of Impact

Diaphragmatic breathing can lead to a 30% reduction in anxiety symptoms.

Improved HRV is associated with better cardiovascular health and stress resilience.

Home-based breathing exercises provide an accessible intervention for mental health support.

Pro Tips

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Practice diaphragmatic breathing for 10 minutes, twice daily.

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Aim for a breathing rate of 6 breaths per minute during sessions.

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Incorporate this practice into your morning and evening routines.