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 through nostrils

This technique enhances mood and autonomic regulation.

What You'll Do

Practice alternate nostril breathing for 2 minutes to calm your mind and improve your heart rate variability.

Scientific Basis

Long-term ANB practice enhances cognitive function and cognitive mood resilience as part of improved autonomic regulation.

Telles, S., et al. (2024). Heart Rate Variability during Nostril-Regulated Yoga Breathing.

The Science of Impact

Improved HRV is linked to better stress management, potentially reducing anxiety levels by up to 30%.

Enhanced mood resilience can lead to improved quality of life and emotional stability.

Practicing regulated breathing may lower healthcare costs associated with stress-related conditions.

Pro Tips

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Practice nostril breathing for 10 minutes daily to enhance mood and HRV.

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Incorporate 5-minute breath awareness sessions before stressful activities.

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Engage in structured breathing exercises three times a week to maintain autonomic flexibility.