When it comes to feeling good, most of us know the basics: stay hydrated, get enough sleep, and move our bodies. But there’s one crucial system that often flies under the radar—your lymphatic system. Think of it as your body’s built-in detox crew, sweeping away toxins, waste, and excess fluid to keep you balanced and glowing from the inside out.
We asked obé instructor Mary W. to share why you should pay more attention to your lymphatic system and how movement—yes, your workouts!—can help “drain the lymphatic” system, giving you that rejuvenated, lighter feeling.
What’s the Lymphatic System, Anyway?
Your lymphatic system is foundational to your overall health, but it often flies under the radar. “Think of it like your body’s cleanup crew,” says Mary. Lymph fluid circulates the entire lymphatic system to transport immune cells, remove cellular waste, and help maintain fluid balance by returning excess fluids back into the bloodstream.
“The actual ‘system’ is a network of vessels, lymph fluid, and organs (like lymph nodes and the spleen) that filter harmful substances, fight infections, and even help absorb fats from digestion. It’s essential for keeping your body balanced and healthy!” says Mary.
Why Lymphatic Drainage Matters
Let’s be real: who wouldn’t want to feel lighter, less bloated, and more energized? That’s exactly what lymphatic drainage can help you achieve. Your lymph system is autonomous, meaning that lymph fluid moves around your body doing its job without you needing to do anything. However, that doesn’t mean it’s a perfect system. Supporting your lymphatic system by encouraging fluid drainage and promoting healthy circulation can be incredibly beneficial.
“Lymphatic drainage is essential for flushing out toxins, reducing swelling, and keeping your immune system strong,” says Mary. “Supporting it helps balance fluid levels, boost circulation, and can leave you feeling less bloated—basically, a little reset for your body.”
The most common type of lymphatic drainage is in the form of a specialist lymphatic drainage massage. But this is just one of many things you can do to encourage lymphatic drainage. Exercise is an effective and easy way to get things flowing—keep reading to learn more.
How do you know if you need some lymphatic drainage support?
Some tell-tale signs may include persistent swelling or puffiness in areas like the legs or face, a feeling of heaviness or sluggishness, and unexplained fatigue. You might also experience more frequent colds or infections, since a sluggish lymphatic system can impact immune function. Additionally, lingering muscle soreness, slow recovery after exercise, or a general sense of “stagnation” can signal that your lymph flow needs a boost.
If any of these ring true to you, or you just want to give your body some extra love, think of lymphatic drainage as hitting the refresh button on your internal “detox system.”
Ways to Support Lymphatic Drainage
Stuck wondering how to drain lymphatic fluid and give your system the boost it deserves? Good news: the key lies in activities you can easily add to your routine. These are Mary’s top tips:
Rebounding
Mary’s personal favorite lymphatic drainer? “Jumping on my mini trampoline! Jumping on a trampoline (aka rebounding) is amazing for lymphatic drainage because it uses gravity and motion to stimulate lymph flow.” If you don’t have a mini trampoline handy, no worries—even just bouncing up and down by going on your tippy toes and then landing on your heels can work well.
Want to try rebounding? Try Bounce on obé. It’s a low-impact, high-intensity trampoline-based workout that is amazing to get your lymphatic system activated. Learn more about the benefits of Bounce workouts—and the different types we offer.
Regular Movement
Perhaps the number one way to support your lymph flow is to stay active. “Movement, especially walking or yoga, helps keep lymph flowing,” says Mary.
Simple daily activities like taking a hot girl walk, practicing a yoga flow, or even just standing and stretching periodically throughout the day can make a big difference. Incorporating a mix of cardio, strength, and restorative workouts ensures your muscles contract and relax, naturally pumping lymphatic fluid along its network of vessels.
So whether you’re taking a Dance Cardio class on obé, pushing yourself in a Strength class, or flowing through a Vinyasa, you’re nudging your lymphatic system to do its thing.
Stay Hydrated
It may seem counterintuitive to drink more liquid if you’re feeling bloated, but that’s exactly what you should do. Hydration helps thin the lymph fluid, making it easier for it to flow through the vessels and flush out toxins. Aim to sip water regularly throughout the day to keep your fluid levels balanced and support efficient lymph movement.
Lymphatic Massage
A gentle lymphatic drainage massage can help manually move stagnant fluid and encourage better flow. Whether you book a professional session or try some DIY techniques at home (like lightly brushing upward along your limbs), you’ll be giving your body some extra lymph support.
Mind-Body Practices
Stress can have a direct impact on lymph flow—elevated cortisol levels (the stress hormone!) can slow circulation and contribute to fluid retention. Incorporating stress-reducing practices like meditation, foam rolling, restorative yoga, or breathwork can help calm your nervous system and support optimal lymphatic drainage.
Eat an Anti-Inflammatory Diet
Nourishing your body with anti-inflammatory foods—think fresh fruits, veggies, lean proteins, and healthy fats—can help keep your lymphatic system humming along. By cutting back on processed foods and sugary treats, you support overall circulation and give your body the nutrients it needs to maintain a healthy internal environment.
How Often Should You Get Things Flowing?
You don’t need a strict schedule to support your lymphatic health. “I try not to overthink things when it comes to lymphatic drainage,” says Mary. Instead, she opts for integrating lymphatic-promoting activities into her daily routine. “On a daily basis, I practice hot yoga, work on hitting my hydration goal, and make sure to move my body as much as possible.” These are all small, everyday habits that add up.
She also mentions adding other beneficial self-care practices. “Something I’d like to add to my routine this year is dry brushing, which can help stimulate lymph flow and exfoliate the skin.”
Less Stress, More Flow
So what can you expect when you start focusing on lymphatic health? According to Mary, you might notice a difference you can feel, rather than see. “For me, lymphatic drainage helps with bloating and improves circulation,” she explains. “I always feel a bit lighter when I’m consistently sticking to my routine. And by ‘lighter,’ I don’t mean weight—it’s more about the way my body feels and moves. I also feel calmer and less stressed.”
Less stress, more flow, and an internal “clean-up”? Yes, please.
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