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 alternate nostril breathing

This technique can improve your heart rate variability, leading to better stress resilience.

What You'll Do

Try alternate nostril breathing for 2 minutes to calm your mind and enhance your focus.

Scientific Basis

Practicing bilateral alternate nostril breathing once daily for several weeks strengthens HRV baseline levels, correlating with improved stress resilience and mood.

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, reducing anxiety levels by up to 28%.

Enhanced mood regulation can lead to increased productivity and overall quality of life.

Regular practice may decrease healthcare costs associated with stress-related disorders.

Pro Tips

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Practice bilateral alternate nostril breathing for 10 minutes daily.

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Incorporate this breathing technique into your morning routine for optimal results.

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Track your mood and stress levels weekly to observe improvements.