3 Easy & Fun Ways to Implement Lymphatic Self-Care at Home

The lymphatic system is our body's 'sewerage system'. It is made up of a network of tissues and organs that help rid the body of toxins, waste and other unwanted materials allowing for optimal function of both our general and specific immune responses. So it goes without saying that the more tools you have to keep your lymph flowing, the better!

Here are 3 easy tip that can help you get started today:

1)Diaphragmatic Breathing

This simple, yet dynamic, breathing exercise engages the diaphragm, the large dome-shaped muscle that sits at the base of the lungs which facilitates movement of lymph through the bloodstream and dramatically increases the elimination of toxins. Diaphragmatic breathing, or “belly breathing,” involves fully engaging the stomach, abdominal muscles, and diaphragm when breathing. This means actively pulling the diaphragm down with each inward breath. In this way, diaphragmatic breathing helps the lungs fill more efficiently.

•Sit in a comfortable position or lie flat on the floor, your bed, or another comfortable, flat surface.

•Relax your shoulders.

•Put a hand on your chest and a hand on your stomach.

•Breathe in through your nose for about two seconds. You should experience the air moving through your nostrils into your abdomen, making your stomach expand. During this type of breathing, make sure your stomach is moving outward while your chest remains relatively still.

•Purse your lips (as if you’re about to drink through a straw), press gently on your stomach, and exhale slowly for about two seconds.

•Repeat these steps several times for best results.

2) Trampoline

Jumping on a mini-trampoline is a type of aerobic exercise known as rebounding. Not only is it fun, but incredibly beneficial in stimulating circulation of the lymphatic system. In the downward bounce of the rebound movement, the calf muscles contract which pumps lymph fluid upwards through channels called “vessels”. These vessels are filled with one-way valves, so the lymph always moves in the same direction. The main lymph vessels run up the legs, up the arms and up the torso. This is why the vertical up-and-down movement of rebounding is so effective to pump the lymph. An additional benefit of rebounding is that it is low impact; taking the pressure off of joints, feet and legs. Start at 10 minutes per a day, working your way up to 30 minutes / 3-5 times a week.

3) Dry Brushing

Dry brushing is the method of using a brush made of coarse, natural fiber bristles, to gently, brush your skin in long strokes towards your heart (the direction of lymph flow). This motion helps to stimulate the body’s circulation and detoxification processes. When selecting a dry brush be sure to get one with a long handle, so you can also reach your back!

Do this before taking shower 1-3 times a week.

**Be sure not brush your skin too hard!

Why do we need to manually move the lymph system?

Because our modern lifestyles are, for the most part, sedentary in nature, we now require the movement to be done manually to maximize efficiency of the lymphatic system.