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 4-7-8 breathing

It can lower heart rate and improve sleep quality.

What You'll Do

Try 4-7-8 breathing for 2 minutes before bed.

Scientific Basis

Doing 10 minutes of 4‑7‑8 breathing exercises before bed can lower heart rate by ~5 bpm, calming physiological arousal to uplift mood.

Vierra, J., Boonla, O., & Prasertsri, P. (2022). Effects of sleep deprivation and 4‑7‑8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults. Physiological Reports, 10, e15389.

The Science of Impact

Lowering heart rate by ~5 bpm can significantly reduce stress levels, improving overall health.

Improved heart rate variability is associated with better emotional regulation and resilience.

Reduced blood pressure can lower the risk of cardiovascular diseases over time.

Pro Tips

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Practice 4-7-8 breathing for 10 minutes before bedtime.

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Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.

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Incorporate this breathing technique into your nightly routine for better sleep quality.