Unlocking Innovation through movement in Workshops

The science of cognitive improvement through physical movement

Research consistently highlights the profound link between physical activity and cognitive improvement. That’s because our movements stimulate neural growth and enhance brain connectivity. In particular, researchers have found that the release of brain-derived neurotrophic factor (BDNF), a protein that facilitates neuroplasticity ie. helps your brain gain the ability to reorganise itself and form new connections. Pow. According to Mikkelsen et al., physical activity enhances neural plasticity, improves mood, and boosts cognitive function. “Exercise routines and physical activity through sport have been shown to provide a distraction from negative thoughts and ruminations, and a boost in self-esteem through self-efficacy or mastery.”

Solving complex problems or generating innovative ideas with movement

Feeling the flow, as you are well aware, builds the capabilities that are crucial for your team members tasked with solving complex problems or generating innovative ideas. It helps them build awareness.

So, by fostering a culture of physical activity, we create an environment where stress is reduced, ideas flow, and group dynamics thrive? Uh-huh! But, how best to combine these elements to create a foundation for creative and collaborative breakthroughs? And why now stop to dance like Peter Lovatt? At this critical moment where your team is at the coal face of these most challenging scenarios your business is facing?

I’m glad you asked. Here’s why we’re integrating movement into our Good CX innovation labs and workshops. Ultimately, its not just beneficial – it’s essential for teams to be able to cross the innovation threshold.

1. Movement enhances creativity and cognitive function

OK, we’ve established that plenty of studies show that physical activity boosts the production of brain-derived neurotrophic factor (BDNF)  for neuroplasticity and to enhance creativity. But movement also increases blood flow to back to the brain. Funnily enough, we need this for sharpening focus and aiding innovative problem-solving, so we don’t self-sabbotage.

If we’ve been feeling stressed, our body needs to mobilise to return to homeostasis. Essentially, as somatic experts like Peter Levine teach, we need to feel like we’ve escaped perceived danger – even if it was just from a testing email or poor sales review. Even light activities, such as walking, stretching, or mindful breathing, can regulate bloodflow and reignite creative thinking in team settings. More on this is covered in Marquez et al.’s systematic review on physical activity and its connection to wellbeing.

Additionally, movement helps reduce stress hormones like cortisol, thereby improving mental clarity. Thus, physical activity has a knock-on effect on to your mental health, cognitive function, and overall well-being. Sometimes we forget how valuable simple movement tool can be utilised by teams tasked with solving high-pressure challenges. Like writing an investor pitch or landing a deal.

Leadership Tip: Introduce intentional movement breaks into your workshop agenda after problem definition. Activities such as walking journey-mapping, shifting location for discussions or stretches between sessions allow fresh ideas to emerge. Just like physical warm-ups sharpen focus in sports, these exercises prepare the brain for deeper problem-solving. In our labs, we take it a step further by utilising Polyvagal-informed neural exercises and our OPEN Method.

2. Psychological Safety: The bedrock of Innovation

Psychological safety, as defined by Amy Edmondson and others, is the belief that individuals can express ideas without fear of judgment. It plays a critical role in effective teamwork and innovation. Movement-based activities help build psychological safety by fostering shared experiences and connection.

Engaging in group-specific physical tasks or mindfulness activities places participants in a state of calm engagement. This is supported by polyvagal theory, which emphasises the role of the vagus nerve in regulating social connection. Activities like breathwork or low-intensity movement reduce defensiveness and anxiety while increasing trust.

Leadership Tip: Mindful breathwork or gentle movements can helps participants enter a ventral vagal state, fostering openness and collaboration. Chat to us about how.

3. Building Resilience: What sports teach us about teamwork

Resilience is a critical trait of healthy employees navigating the changable nature of workplaces. It’s a skill many of us develop through sports. Whether facing challenges in rowing or bouncing back from a tough golf round, resilience enables adaptability and persistence in a playful, low-risk team environment.

We find our workshops that incorporate movement introduce structured physical challenges help build resilience and teamwork but also create trust. Interrupting deep conversations with shared activities such as light problem-solving tasks or time-based challenges that teach grit and camaraderie help teams return to a problem with clarity. Studies like those by Dowell et al. emphasise how structured physical programs enhance team resilience, especially among youth participants.

Leadership Tip: Tasks like time-sensitive movement games or physical problem-solving exercises teach adaptability while reinforcing mental strength and focus.

4. Using Movement to relieve stress and burnout

Stress directly undermines innovation. When teams are fatigued or anxious, their ability to think expansively is severely limited. But we use movement to regulate stress levels by moderating the body’s physiological stress response.

According to polyvagal theory literature, activities like rhythmic breathing and mindful stretching shift teams out of “fight or flight” and into calm engagement. Physical resets during sessions act as both mental and emotional recovery tools, sustaining focus and reducing anxiety levels.

Leadership Tip: Schedule brief movement intermissions focused on resetting the nervous system. Even 5-10 minutes of light stretching or breathing can reinvigorate participants and sustain focus during long or intensive sessions.

5. Movement breaks restore energy and improve focus

Long innovation sessions often deplete energy. And extended periods of sitting hinder cognitive function and reduce productivity. Including movement breaks helps reset mental clarity and sustain energy levels.

Conversely, short bursts of movement, such as walking or balance exercises, can elevate mood and attention. Scheduled activity breaks mirror recovery techniques in sports, keeping participants energised for the session ahead.

Leadership Tip: Combine intentional movement breaks with specific objectives, such as brainstorming or feedback discussions. These transitions will enhance creativity and team focus.

6. How movement builds inclusivity

Not all team members excel in typical workshop formats focused on verbal participation. Movement creates alternative engagement opportunities, where nonverbal communication equalises input from all participants.

Studies also show movement strengthens team collaboration and confidence, particularly in diverse groups. By removing hierarchy and embracing shared movement tasks, all participants feel included and empowered. As explored by Lejoyeux et al., group-based movement aligns mental and social benefits for team performance.

Leadership Tip: Design simple, non-competitive movement-based challenges for your team. Activities offering low barriers to participation ensure that everyone feels included and engaged.

A Strategically Innovative approach to workshops

By combining principles of neuroscience, polyvagal-informed movement, and psychological safety, you can craft outcomes with greater innovation and collaboration. If you’d like to learn more about co-designing an innovation session we’d love to help shape the day.  The creative, collaborative breakthroughs your organisation needs may just begin with the next step – or stretch.