The Power of Lymphatic Drainage: Why This Holistic Health Technique Is Taking Over
Scrolling Insty, you might have noticed influencers indulging in lymphatic drainage self-care habits like dry brushing, Guasha, and lymphatic massages…
Many claim these practices help them detox the body from excess fluids, feel their most vibrant, and just ~look gorgeous. But how does it all happen? Does science back this up? We explore.
Basics first. What actually is the lymphatic system?
If you’re like me, you know you’ve heard the term before, you’ve seen it all over socials, yet… You’re still confused! So, to clarify, here’s the way the medical professionals at Cleveland Clinic define it:
“The lymphatic system is a network of tissues and organs that protect us from infection and keep a healthy balance of fluids throughout the body.”
And, as Linda Koehler, PhD, an assistant professor of physical therapy at the University of Minnesota explains to Women’s Health, "It acts like a sanitation system for our body by getting rid of 'waste' that our body naturally produces, or other things that can invade our body, like bacteria. It's what protects us from getting an infection.”
To put it simply…The lymphatic network keeps the balance of fluids in our bodies and the immune system in check.
Here’s how the lymphatic drainage practices work
While in a healthy person, the lymphatic system works just fine on its own, you can boost its optimal flow with lymphatic drainage routines. According to the experts, these include anything that gets your body moving and grooving - walking, dancing, yoga, dynamic stretching…to even dry-brushing, and lymphatic drainage massages.
All of these support blood circulation, move the lymph (the lymphatic fluid) from your extremities back to your heart, and this way help you de-swell, de-bloat, and de-puff. This also explains why people report feeling rejuvenated and gorgeous-looking after.
Because “Fluid tends to collect downstream [in the extremities] due to gravity, so walking, exercising, or elevating parts of the body helps to pump it back up,” Dr. Swiner explains to Well + Good.
So, why is it taking over? And, is it for you?
Lymphatic drainage techniques are the most beneficial for postpartum women, people after cancer treatment, or the ones struggling with swelling in their extremities (edema).
If you’re an active healthy person, you’re already taking great care of your lymphatic system health (as you can see from my research above). However, whenever you get those days of feeling all puffy, and bloated, or your feet swell up, be sure to give lymphatic drainage a try.
Just like other holistic health techniques, it’s not a #mustdo. It’s a valuable tool to know about. You don’t have to use it all the time. Yet, now and then when your body needs that extra bit of loving help, you know what to do (specific ways below). For example, instead of immediately reaching for a diuretic with millions of side effects, you can just do a light stretch, give yourself a massage, and the problem might be solved!... Guess that’s why we’re all so excited about it.
For me, this is when I’m on my period. I usually get puffy, feel bloated, and definitely not in a mood to go and… shake my booty. At this time, I’m all about soothing little rituals like Guasha massage, dry brushing, and at-home lymphatic drainage massages.
Easy lymphatic drainage rituals to experiment with yourself
Curious to see what boosting your lymphatic health would look like for you? Try some of these practices, and see what feels best.
SPHINX POSE (ARDHA BHUJANGASANA)
This delicious yoga pose gently compresses your abs, and this way stimulates the lymphatic flow in this area of the body. Here’s how to do it:
LEGS UP THE WALL (VIPARITA KARANI)
Besides this pose feeling ‘Mmm sooo good’, it also allows you to use gravity to your advantage. When your legs are up on the wall, you easily reverse the flow of lymphatics and stimulate lymphatic drainage. To get into it, simply place your legs up on the wall and relax.
THREAD-THE-NEEDLE TWIST
Thanks to this sweet pose lightly compressing one side of the body, lengthening the opposite side, and still twisting the torso at the same time… You get to create pressure around the different joints and promote lymphatic drainage. To do it right, follow the video below.
Give yourself some love with a dry brush
This ancient Ayurvedic practice isn’t just about skin beauty. While there’s no scientific data to support this, the belief is that dry-brushing the skin helps improve circulation and enhance lymphatic drainage.
Get groovy or take a walk
Dr. Swiner recommends doing “Anything that pumps or moves the muscles of the legs”. So even just a simple walk or dancing in the kitchen will support lymphatic drainage. Ready to turn on those tunes?
Get onto your tippy toes
This is a tip from Leah, a licensed massage therapist, certified lymphedema therapist, and founder of Lymphloveclub. Leah recommends embodying your inner ballerina and doing calf raises every few hours in the day.
As she says on her blog: “Calf raises are an exercise snack for the lymph in our lower legs. I'm a bit of a multitasker and ladle in snacks throughout the day to keep my lymph happy.”
Try a lymphatic drainage massage
This type of massage will enhance the flow of lymph fluid, reduce swelling, and create space for fluid to flow to those parts from more congested areas. You can do it yourself at home following the tutorial below or treat yourself and have it done to you by a licensed massage therapist.
The Bottom Line
To recap, as an active healthy person, you don’t need to worry about your lymphatic health too much. Every time you move, your lymphatic system gets a nice boost on its own. But for the not-so-great days when you’re feeling a little puffy, swollen, or bloated…Try one of the practices above and you’ll get a soothing relief.
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