“Holding space” may be associated with health benefits such as lowered blood pressure and reduced stress. Keep reading to learn more about holding space, as well as how to do so.
“Holding space” is a form of mindfulness. You can hold space for others and practice holding space by yourself.
When you hold space for another person, it can involve:
- being fully present
- active listening
- allowing them to process feelings at their own pace
- asking questions and accepting what they have to say
Allow the other person to guide the conversation and broach topics when they are ready. Try to ask questions without judgement and let them reach conclusions on their own.
You can also hold space for yourself. This involves allowing yourself to feel emotions and practice reflection without self-criticism.
How to hold space for yourself
- Find a comfortable spot, such as sitting down on your couch, or stay where you are. You can hold space anywhere.
- Close your eyes.
- Take a few deep breaths. Concentrate on your breathing, and try to ignore any distracting noises or thoughts.
- Allow yourself to feel what you are feeling. You may be pushing emotions down without realizing. Try to break past this barrier.
- Ask yourself why you are feeling what you are feeling. For example, are you feeling sad because you argued with your mom?
- Keep allowing yourself to feel your authentic emotions while avoiding any negative self-talk.
There isn’t a lot of research on the benefits of holding space specifically.
However, mindfulness in general has several positive effects that you may be able to benefit from through holding space. Having close friends you can hold space with also has health benefits.
Benefits of mindfulness
When it comes to holding space for yourself, you are practicing mindfulness.
A 2018 review of studies found that mindfulness on its own was able to reduce symptoms of anxiety and depression.
A 2021 review of studies found that mindfulness-based stress reduction (MBSR) is associated with reduced diastolic blood pressure in individuals with hypertension.
A 2019 study found that MBSR in the workplace was associated with:
- increased well-being
- increased job satisfaction
- reducing perceived stress
A 2020 study found that MBSR was more effective in treating symptoms of anxiety compared to the control. However, more research is needed for longer interventions.
Benefits of friendship
Having people you can hold space with also has a handful of mental health benefits.
A 2020 review of studies found that having friends — or, more broadly, people you can confide in — may make you less likely to suffer from depression.
A 2023 review of studies found that having friendships that provide support can decrease the likelihood of developing depression and anxiety.
When you are struggling, opening up to a friend can help you work through the issue. They are a shoulder for you to lean on and may be able to offer you advice, if you need it.
You may also benefit from going to a professional. They may be able to engage in holding space for you.
There are limited drawbacks for holding space.
When you are holding space for yourself, you could find yourself unintentionally ruminating. This is when you become stuck in a loop of negative thoughts.
- intensify or lengthen depression
- increase or worsen anxiety
- worsen sleep
- worsen stress responses
When holding space for others, doing so too frequently could lead to emotional burnout for both you and your friend. It is important to be honest with each other when it comes to how you are feeling and if you are able to engage in holding space.
Holding space is a form of mindfulness. You can practice holding space with others or by yourself.
While the research on holding space specifically is limited, mindfulness and having friendships may be able to reduce anxiety, depression, and stress.