Practicing Mindfulness in 2026: Small Moments, Big Impact

Practicing Mindfulness in 2026: Small Moments, Big Impact

Karina Laufenberg

As we move into 2026, mindfulness continues to be less about perfection and more about presence. Life is full, fast, and often noisy—but mindfulness offers a simple way to reconnect, recharge, and move through the day with intention. The good news? Practicing mindfulness doesn’t require long meditation sessions or a complete lifestyle overhaul. It starts with small, sustainable moments.

Mindfulness in 2026 is about meeting yourself where you are. That might look like taking a few deep breaths before opening your inbox, stepping outside for a quick walk between meetings, or truly savoring a snack instead of eating on autopilot. These brief pauses help ground your body and mind, reducing stress and improving focus throughout the day.

As a Well-being Coach I would like to invite you to use this quick mindfulness technique to calm your nervous system, reduce stress, and lower heart rate. A 90-second exhale breathing exercise by focusing on long, controlled breaths. 

The 90 Second Benesse Reset Technique:

The pattern i use is 5 - 3 - 7 seconds Pattern :

  1. Inhale from the nose for a count of 5. ( Feel your lower ribs expand )

  2. Hold your breath for a count of 3. (Contract and push diaphragm down towards your stomach )

  3. Exhale gently for a count of 7 through your nose.

  4. Repeat for about 6 breaths to reach 90 seconds.

How It Works & Benefits

  • Activates Relaxation: Slow, extended exhales trigger the parasympathetic nervous system (rest & repair).

  • Reduces Stress Hormones: Helps lower cortisol levels.

  • Lowers Blood Pressure & Heart Rate: Promotes cardiovascular calm.

  • Improves Breathing Pattern: Mobilizes the ribs for more efficient breathing. 

As the year unfolds, think of mindfulness as a tool you can return to again and again. A few intentional moments each day can support mental clarity, sustained energy, and overall well-being. Because when you’re more present, you’re better equipped to enjoy the little things—and that’s where the real magic lives.

Sincerely Yours,

Feras Maidaa
Benesse Coach

 

Back to blog