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

Deep breathe, then alternate nostrils

This practice can lower blood pressure and enhance heart rate variability, promoting a better mood.

What You'll Do

Start with 2 minutes of deep breathing, then practice alternate nostril breathing for 3 minutes.

Scientific Basis

Combining alternate nostril breathing with breath awareness for 5 min decreases systolic BP and boosts RMSSD and HF, enhancing mood via physiological calm.

Mittal, G., et al. (2025). Effect of Nadi Shodhan Pranayama... on HRV and blood pressure in healthy volunteers.

The Science of Impact

Lowering systolic blood pressure by 10 mmHg can reduce the risk of heart disease by 20%.

Improved heart rate variability (HRV) is associated with better stress management and emotional regulation.

Incorporating breathing techniques can enhance overall mood and wellbeing, contributing to a healthier lifestyle.

Pro Tips

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Practice combined deep breathing and alternate nostril breathing for 5 minutes daily.

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Incorporate 2 minutes of deep breathing before starting alternate nostril breathing.

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Aim for this practice at least 5 times a week for optimal benefits.