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 nostril breathing

This technique can reduce arousal and improve mood-focused attention.

What You'll Do

Try alternating nostril breathing for 2 minutes to help calm your mind and enhance your mood.

Scientific Basis

High-density EEG during ANB showed suppression of alpha/mu oscillations (~10–15%) and increases in theta connectivity, indicating reduced arousal and enhanced mood-focused attention.

Fröhlich, A. B., Fröhlich, F., & Sklerov, M. (2025). Neuronal oscillations and functional connectivity of paced nostril breathing: A high‑density EEG study.

The Science of Impact

Breathwork techniques like ANB can significantly enhance mood and focus.

Reduced alpha/mu oscillations may lead to improved mental clarity and reduced anxiety.

Increased theta connectivity is associated with better emotional regulation.

Pro Tips

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Practice alternating nostril breathing for 10 minutes daily.

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Engage in focused breathwork sessions 3 times a week.

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Combine breathwork with mindfulness meditation for enhanced effects.