The calm behind creation

Continued pressure to perform can often stifle our creative instincts. Yet, it’s in moments of stillness and presence that true innovation blossoms. Kasper Karup, a seasoned UX/UI designer with over 15 years of experience and a breath work coach, sheds light on the profound connection between mindfulness and creativity. Drawing from his personal journey, Kasper explores how embodied practices like breath work can unlock our creative potential and enhance our design processes.

Imagine running through the serene mountains of Peru, where the air is thin, and every breath counts. Kasper, residing at an altitude of 3,000 meters, often finds himself enveloped by the majestic Andean landscape. It’s during these solitary runs that inspiration strikes.

“Last week, while running for about an hour in a slow, calm tempo, I was bombarded with ideas,” Kasper recalls. “I wasn’t trying to squeeze amazing ideas out of my head; I was just in my rhythm, doing nothing. Suddenly, my mind filled with insights for a talk I was preparing.”

This phenomenon isn’t unique to Kasper. Many of us experience sudden flashes of inspiration in the shower, during a walk, or while engaging in activities that require minimal conscious effort. But why does this happen?

The need for space

In the corporate world, especially within creative fields like design and product development, there’s an ever-present demand to perform quickly and efficiently. Kasper notes, “There’s a relentless pressure to perform fast. Even in amazing workplaces, teams are under immense pressure, which is part of today’s culture.”

This constant state of urgency leaves little room for the mind to wander and explore new ideas. Our culture often undervalues the importance of ‘doing nothing’—the state of simply being without a specific goal or task.

“We need to give space for ideas to come,” Kasper emphasizes. “When we’re always doing, we prevent ourselves from entering the mental state where creativity thrives.”

Kasper’s experiences highlight a critical aspect of creativity: the mind-body connection. Our inner state—how we feel physically and emotionally—directly impacts our ability to generate ideas.

“Your inner state decides how you breathe,” Kasper explains. “If you’re stressed or anxious, your breathing becomes shallow and rapid. Conversely, how you breathe can influence your inner state. By controlling your breath, you can navigate your nervous system.”

This bidirectional relationship means that by adopting certain breathing techniques, we can actively shift our mental state from one of stress (the ‘fight or flight’ mode) to one of relaxation and openness (the ‘green zone’). This transition is crucial for accessing the parts of our brain associated with creativity and problem-solving.

Getting to the ‘Green Zone’

Psychologists refer to the optimal state for creativity as the ‘window of tolerance’ or the ‘green zone.’ In this state, we’re neither hyper-aroused (stressed and anxious) nor hypo-aroused (shut down and disengaged). Instead, we’re calm, present, and open to new ideas.

“Creativity thrives in the green zone,” Kasper notes. “When we’re in the red zone—our fight or flight state—we have a narrow focus. It’s great for immediate performance but not for generating innovative ideas.”

By engaging in practices that promote relaxation, such as mindful breathing, we can downregulate our stress responses and enter the green zone more readily.

One of the most accessible tools for achieving this state is balanced breathing. Kasper introduced his teams at Novo Nordisk to a simple yet effective technique known as 4-4 balanced breathing.

“Breathing is like a remote control for your nervous system,” he says. “It’s with you all the time, and you can use it discreetly, even in meetings.”

The technique involves inhaling through the nose for a count of four and exhaling through the nose for a count of four, repeated for several cycles. This rhythmic breathing helps synchronize the heart rate and brainwaves, promoting a sense of calm and enhancing cognitive functions related to creativity.

Try it yourself: a practical breathwork exercise

To illustrate the effectiveness of balanced breathing, Kasper often guides his audience through a brief exercise. Here’s how you can try it yourself:

1. Find a Comfortable Position: Sit upright, away from the back of your chair, with your feet flat on the ground.
2. Close Your Eyes: Gently close your eyes or lower your gaze to minimize distractions.
3. Begin the Breath Cycle:
   • Inhale through your nose to a count of four: 1…2…3…4.
   • Exhale through your nose to a count of four: 4…3…2…1.
4. Repeat: Continue this cycle for several minutes, focusing solely on your breath.

As you breathe, you might notice your shoulders relaxing, your mind quieting, and a sense of space opening up within you. This practice anchors you to the present moment, where creativity can flourish.

Getting over burnout: rediscovering balance

Kasper’s advocacy for mindfulness and breath work is deeply rooted in his personal experiences. After burning out from his role as a lead designer, he spent over a year recovering.

“I was so focused on my mental productivity that I didn’t notice my body burning out,” he reflects. “It forced me to consider my body and led me to practices like breath work.”

Today, Kasper combines his expertise in design with his passion for mindfulness, helping others navigate the pressures of the creative industry without sacrificing their well-being.

Integrating mindfulness into our daily routines doesn’t require drastic changes. Kasper suggests:

• Short Breathing Sessions: Incorporate 4-4 balanced breathing exercises before meetings, during breaks, or whenever you feel stressed.
• Mindful Movement: Engage in activities like walking, running, or stretching to promote relaxation and open your mind to new ideas.
• Create Space: Allow yourself moments of ‘doing nothing’ to let inspiration arise naturally.

“We don’t see things as they are; we see them as we are,” Kasper reminds us. By nurturing our inner state, we enhance our perception and unlock our creative potential.

The ripple effect for teams

Kasper’s experiences at Novo Nordisk demonstrate the positive impact of mindfulness practices on team dynamics and productivity.

“We often did breath work sessions for creativity,” he shares. “Teams seemed to like it, and we kept doing it every week. It supports a culture where the inner space for creativity is valued.”

Organizations that recognize and support the need for such practices can foster environments where innovation thrives, and employees feel more engaged and less stressed.

Key Takeaways

1. Creativity Thrives in the Green Zone: Prioritize practices that help you downregulate stress and enter a state of relaxation and openness.
2. Balanced Breathing is a Powerful Tool: Simple techniques like 4-4 balanced breathing can effectively shift your inner state, making it a practical resource in any setting.
3. Make Space for Ideas: Actively create moments in your day for ‘doing nothing,’ allowing inspiration to naturally emerge.

Kasper’s insights remind us that creativity isn’t just a mental exercise; it’s an embodied experience. By acknowledging the integral role our bodies play in our creative processes and adopting practices that support our well-being, we can unlock deeper levels of innovation and fulfillment in our work.

So, the next time you feel stuck or overwhelmed, remember to pause, breathe, and create space. Your next great idea might just be a breath away.