Holding Space Without Losing Yourself: Self-Care for Empaths

By Dr Denise Renye

I still bled through the skin when I saw someone else bleeding. —Octavia Butler

Empaths feel deeply. They sense the emotions of others as if they were their own, often absorbing pain, sadness, or joy without a clear boundary between themselves and the world around them. This sensitivity can be a profound gift—allowing for deep connection, compassion, and intuitive understanding—but it can also be overwhelming, leaving empaths drained, anxious, or even physically unwell.

One of the most important things an empath can do is learn how to care for themselves—how to stay present in their own body while still holding space for others. This was at the heart of a course I used to teach at the studio called Yoga for Empaths. Through my work as a psychologist, sex therapist, and yoga therapist, I’ve seen how embodiment practices can be a lifeline for highly sensitive people.

The Power of Somatic Practices for Empaths

Empaths often struggle with boundaries, both emotionally and energetically. They may unconsciously take on the stress of others or feel depleted after social interactions. One of the most effective ways to counteract this is through somatic experiences—practices that bring awareness into the body and anchor the self in the present moment.

When I taught Yoga for Empaths, I guided students through movements and breathwork designed to help them feel safe in their own skin. Many empaths have spent their lives unconsciously bracing against external energies, which can manifest as chronic tension, shallow breathing, or even dissociation. Through yoga, they learned to soften, to trust their own bodies, and to recognize where they ended and another person began.

Self-Care Strategies for Empaths

Whether or not you practice yoga, there are many ways to support yourself as an empath:

• Grounding Techniques – Walking barefoot on the earth, holding stones, or simply focusing on the sensation of your feet on the ground can help you stay rooted in your own energy.

• Breathwork – Deep, intentional breathing can bring you back to your center when you feel overwhelmed. Try inhaling for a count of four, holding for four, and exhaling for six.

• Energetic Boundaries – Visualizing a protective light around your body can be helpful when you’re in emotionally charged environments.

• Time Alone – Solitude is not selfish; it’s necessary. Giving yourself space to recharge is vital for your well-being.

• Somatic Awareness – Practices like dance, yoga, or body scanning can help you reconnect with your own sensations rather than absorbing those of others.

• Intentional Reflection – Journaling or creative expression can help release emotions that aren’t yours to carry.

Empaths are not meant to shut down their sensitivity or build walls around their hearts. Instead, they can learn how to channel their gifts in ways that nourish rather than exhaust them. For me, teaching Yoga for Empaths was a powerful reminder of how essential embodiment is for deep feelers. We do not have to be consumed by the emotions around us—we can feel, hold space, and still remain whole within ourselves.

If you are an empath, know that your depth is a strength. But your well-being matters just as much as those you care for. Come back to your body, come back to yourself. The world needs you whole.