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.

INT

Mental·2 min·+15 XP

Deep abdominal breathing

It increases heart rate variability, supporting emotional regulation.

What You'll Do

Practice deep abdominal breathing for 2 minutes to enhance relaxation.

Scientific Basis

Engaging in guided deep abdominal breathing for a few minutes acutely increases heart rate variability by ~25% (biomarker improvement), supporting emotional regulation and enhanced relaxation.

Yeh, T. T., et al. (2024). Immediate effects of structured and natural deep breathing on heart rate variability and blood pressure. International Journal of Neuroscience.

The Science of Impact

Higher HRV is associated with improved autonomic flexibility, which can enhance stress resilience.

Improving HRV by 25% can lead to better emotional regulation, reducing anxiety and depression symptoms.

Enhanced relaxation through deep breathing can improve overall quality of life and mental health.

Pro Tips

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Engage in structured deep breathing for 10 minutes daily to improve HRV.

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Practice deep abdominal breathing at least 3 times a week for optimal benefits.

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Incorporate guided breathing exercises into your morning routine for better emotional regulation.