Breathing is one of our most vital wellness practices, so vital that we don’t even have to think about it. And, although our chest rises and falls rhythmically more than 22,000 times a day, many of us don’t breathe deeply enough to utilize some of its superpowers, including its ability to detoxify the body through the lymphatic system.
“The lymphatic system, often considered the second half of the circulatory system, is a network of capillaries, vessels, nodes and organs that is our essential system for both immune functioning and detoxification,” he says. Jenna Bradshaw, CMT, CMLDT, RYT, massage therapist specialized in lymphatic drainage. “This unidirectional system absorbs fluids, proteins and other waste that has escaped from the bloodstream, filters it through many lymph nodes and returns it to the heart,” he adds. When the fluid returns to the bloodstream, Bradshaw says the metabolic waste that was filtered by the lymphatic system is then released through the body’s drainage pathways, which include the bladder, intestine, skin and lungs.
When we think of lymphatic drainage, we typically think of wellness techniques like dry brushing, gua sha, and massage to help de-puff, promote better circulation, and expel metabolic waste. And while these self-care practices are great ways to support these efforts, Bradshaw says one of the simplest ways to support lymphatic drainage is through breathing. “Breathing is one of the biggest drivers of our lymphatic system and often the most underused way to release metabolic waste from the body,” he explains.
Later, we will delve into the benefits of breathing and how breathing for lymphatic drainage can help support detoxification and rejuvenation.
Does breathing help with lymphatic drainage?
“Breathwork is the technique and practice of intentionally controlling your breathing patterns to positively influence your physical, mental, and emotional state,” says Dr. Maitri Vaidya, certified meditation expert and founder of Zesa Wellness. “Deep mindful breathing exercises are a mindfulness tool intended to improve overall well-being by decreasing stress and increasing relaxation.”
Since the lungs are one of the body’s main drainage pathways, this mindfulness practice can also have a profound impact on supporting lymphatic drainage. According to Dr. Vaidya, breathing through the diaphragm stimulates the lymphatic structures and promotes fluid drainage. “The movement of breathing is a great way to stimulate the movement of lymphatic fluids, improving blood flow and circulation to facilitate the elimination of toxins,” notes Dr. Vaidya. “Deep breathing also affects the muscle involved in breathing, the diaphragm, which then massages the lymph, further improving circulation.” In addition to the physical movement of lymphatic drainage, breathing also promotes relaxation to reduce stress and tension, which Dr. Vaidya says is linked to impaired lymphatic function.
Fun Tip: We like to take the HUM Daily Cleanse in the morning with a glass of lemon water before practicing our breathing routine.
How breathing promotes lymphatic drainage
If you’re wondering how something as simple as breathing can promote the movement of fluids and toxins in the body, Bradshaw says it’s the change in pressure created by breathing when we inhale and exhale. “Each deep inhalation acts as a vacuum, returning fluid from the lymphatic system to the circulatory system, and each full exhalation draws fluid from the legs and abdomen to the chest,” he explains. Since the lymphatic system is unidirectional, both parts of breathing can gently enhance overall movement.
Additionally, Bradshaw says that one of the largest lymphatic ducts in the body, called the thoracic duct, passes directly through the diaphragm. Therefore, moving the diaphragm when breathing deeply can significantly improve the flow of lymphatic fluid and cleanse the body faster.
How do you activate your lymphatic system?
By nature, the lymphatic system is always active and the body is designed to eliminate toxins naturally through this network. But, according to Colette Connor, founder of Good studyan intimate wellness studio based in Los Angeles specializing in whole-body wellness through lymphatic drainage and body sculpting treatments, presents our modern world. a lot more toxins, pesticides and chemicals than our lymphatic system can handle on its own. “Unfortunately, our lymphatic system cannot keep up with what is entering our system, which significantly slows down the detoxification process,” he explains.
There are many ways to improve lymphatic system activation, including lymphatic massage, drinking enough water, and conscious breathing. From a breathing standpoint, Bradshaw recommends considering taking deep breaths in and out, as well as lengthening your breath. “Because the lungs are one of the body’s four drainage pathways, lengthening and deepening our breathing will help sustain our body and release more metabolic waste, creating less work for this system over time,” he explains. “Longening the exhalation is especially important for releasing stagnation in the lungs.”
Beyond their function as a drainage pathway, the lungs exist in one of the most heavily trafficked areas of our body, at least as far as the lymph nodes are concerned. “Of the 600 to 800 lymph nodes in the body, more than half reside in the abdomen and chest,” explains Bradshaw. “When we can use deep breathing to bring more mobility and lymphatic flow to this area, we support deep drainage of vital organs such as the lungs, liver, and digestive tract.”
To activate the lymphatic system through breathing, Erin Panzarella, a spiritual mentor and certified quantum breath healer, says to consider a practice that uses a longer exhale to help activate the parasympathetic nervous system, as well as light touch to enhance lymphatic drainage efforts. Here is your breathing practice for lymphatic drainage:
Lie down, place both hands on your abdomen and breathe deeply. Inhale through your nose for seven seconds and consciously make the decision to breathe up to where your hands are placed. Once you count to seven, hold your breath for two to three seconds and then exhale slowly through your mouth for eight seconds. Towards the end of your exhale, you can apply light pressure to your abdomen to further help with lymphatic drainage.
She recommends repeating this round of breathing for at least three cycles to encourage lymphatic drainage and allow your body to rest and relax. As she practices, she consider increasing the inhalation and exhalation for prolonged periods to further deepen the breathing.
Lymphatic drainage massage before and after – Breathwork Edition
With lymphatic drainage massage, the before and after results can be visually satisfying. When it comes to breathing, the before and after are usually not so immediate. However, with regular practice, breathing can help reduce the appearance of swelling, which is a common benefit of lymphatic drainage massage.
Instead, breathing takes advantage of some of the unseen benefits of lymphatic drainage massage, including improved energy levels and deeper relaxation. Through regular practice, some additional benefits include better digestion, stronger immunity, increased circulation, and quality sleep. And the more you practice, the more you strengthen your lungs too.
Even if you don’t practice breathing, the natural act of breathing can promote lymphatic drainage. However, if you want to up the ante, breathing deeper, longer, and more intentionally can help the body’s lymphatic system work its magic.
