3 ways to clear lymph through your yoga practice
Many of us don't even think about lymph unless we’re sick. Oh, my lymph nodes are swollen, we realize, softly palpating tender areas on our neck.
However, lately we’re seeing more advice in the wellness world about regularly tending to our lymphatic system… and for good reason.
Considered a drainage network, our lymphatic system is made up of lymph nodes as well as lymph vessels embedded within our fascia that directs fluid from our tissues into our central circulatory system for cleansing.
The lymphatic system filters out waste, allergens, bacteria, viruses, and other toxins from your tissues, and returns the fluid back to our bloodstream. That’s why clearing lymph boosts immunity and reduces fluid buildup—both a boon to our overall well-being.
exploring lymphatic drainage through somatic yoga
If you have a mindful, breath-based movement practice, and are staying hydrated, you’re likely already supporting your lymphatic system. However, there are a few science-backed tricks to tweak your practice to promote optimal lymphatic drainage. I talk more about this in my workshop and practice series (which you can join now)—here, I share four things to know about clearing lymph.
3 ways to clear lymph through your practice
1. A light, rhythmic touch is the best touch.
When we think about self-massage, it’s easy to assume that we need to dig into a knot of tension or feel a release. However, in this case, less is more: Lymph nodes are located in the fascia, close to our skin. Imagine your fingers are feathers skimming your skin with a steady yet gentle touch.
2. Get moving—it (really) is essential medicine.
While our blood flow relies on our heart beating to facilitate circulation, the lymphatic system doesn’t have its own “pump.” In fact, it relies on the pulsation of our musculoskeletal and fascial movement to get lymph moving. On top of that, the movement our diaphragm also plays a significant role in lymphatic drainage, so adding rhythmic breathing (such three-part breath) to our practices is key.
3. Don’t miss this often overlooked area of highly concentrated lymph nodes.
Many of us are aware of the lymph nodes under our jaw or deep in our armpits… but there are lymph nodes all over our body—even the brain! (Fun fact: It’s called the glymphatic system, and it works with cerebral fluid to clean our brain while we sleep.)
In addition, there are lymph nodes in the abdomen, from the sternum to the navel. I recommend adding a gentle abdominal massage to your regular practice not only to stimulate the vagus nerve and support digestion but also to clear bloating through the lymphatic system.
Bonus tip: Skip the lymph work when you’re sick
This is a common question: Why can’t I encourage lymphatic drainage while I’m ill? While it’s true that lymphatic drainage helps transport white blood cells—the good guys that help battle infections—we don’t want to pump an active bacterial or viral infection through the body. We could be spreading it to areas that aren’t yet ready or prepared to handle it. In this case, it’s best to allow our immune system (along with medication if necessary) to do the work and rely on other supportive practices and protocols.
If you are being treated for a chronic condition—such as inflammation, blood clots, or disease—it is recommended that you check in with your healthcare professional to determine if lymphatic drainage massage or movements are right for you.
loved this practice and ready to go deeper?
NEW! Somatic Yoga Series:
Stimulate Your Vagus, Clear Your Lymph
This workshop-style practice series offers 9.5 CEUs for yoga teachers and therapists.
Each week, you'll explore vagus-activating and lymph-clearing practices designed to support a balanced nervous system, enhance resilience, and optimize your body’s natural healing systems.
We’ll begin the series with a mini-workshop diving into the science behind the nervous system and lymphatic system, and wrap up with a mini-retreat to help integrate and embody all you've learned.
Join us through membership (it’s included!) or full-series registration.