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

Breathe for 2 minutes

This technique can enhance your heart rate variability and improve emotional stability.

What You'll Do

Practice resonance frequency breathing for 2 minutes by inhaling for 5 seconds, holding for 5 seconds, and exhaling for 5 seconds.

Scientific Basis

Resonance frequency breathing at ~0.1 Hz (~6 bpm) significantly increased HRV coherence and positive emotional states in a large global dataset of 1.8 million app sessions.

Balaji, S., et al. (2025). Heart rate variability biofeedback in a global study...

The Science of Impact

Paced breathing can lead to a 30% increase in positive emotional states, enhancing overall wellbeing.

Improved HRV coherence is linked to better stress management and emotional regulation.

Regular practice of resonance frequency breathing can contribute to long-term mental health benefits.

Pro Tips

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Practice resonance frequency breathing for 10 minutes daily to enhance emotional stability.

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Engage in 20-minute sessions of breath-focused biofeedback to improve HRV coherence.

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Incorporate breathing exercises into your morning routine for better mood throughout the day.