Diaphragmatic breathing for lymphatic drainage.

Want a simple, effective way to promote lymph drainage? Try diaphragmatic breathing!

How to: Place your hand on your belly just above your belly button. Breathe in through your nose (like your smelling flowers) and focus on expanding your belly, making your hand move away from your spine. Next breathe out through your mouth (like you’re blowing out birthday candles) and focus on bringing your belly button towards your spine.

The science: The thoracic duct is the largest lymph vessel in our body and is responsible for draining ~75% of our lymphatic fluid! This includes the lower extremities, pelvis, abdomen, left side of the thorax, left upper extremity, and left side of the head and neck. In short, it’s the Michael Jordan of the lymph system. Because the thoracic duct runs through the diaphragm, this type of breathing acts as a pump to help facilitate the movement of lymph fluid throughout your body. As your diaphragm moves up/down with each breath, the rhythmic pressure changes in the abdomen encourage the lymphatic vessels to contract and expand, thus stimulating flow.

Alternative: Don’t be alarmed if this doesn’t come naturally. This way of breathing goes against our learned habit of shallow, chest breathing and may take some time to master. Feeling frustrated by the process? Watch a comedy show instead. Laughter has a similar effect!