Every morning when I wake, I take a deep breath in, hold it briefly, and blow it out slowly. I reach my arms over my head and stretch my whole body, down through my toes. Standing up, I walk to the kitchen and drink a full glass of water as I start making coffee.
With no particular effort, I have already primed my lymphatic system for the day’s flow.
The Morning Momentum
That first deep breath does more than just help me wake up; it creates a “pressure vacuum” in the chest that helps to pull lymph fluid upward through the thoracic duct. Even the glass of water is a strategic aspect of this routine—lymph fluid is roughly 95% water, and staying hydrated helps thin it out, making it easier to move rather than sticky and thick.
Making breakfast, I choose an option that is based on whole foods, something that is not highly processed. Any whole-food based choice, whether Vegetarian or Vegan, Keto, Carnivore, or Mediterranean can be healthy and anti-inflammatory depending on one’s own specific body type and nutritional needs. In my case, I tend to follow a Mediterranean-style diet as that has proven to be my best choice. The key is that it’s not highly processed, and that supports my lymphatic wellness too.
After eating, I continue my morning routine as I leash the dog and head out for a brisk walk. In bending and reaching that is required to leash my excited little dog, in the pace of the walk, and even in calling out greetings to neighbors I serve my purpose. These activities deepen my breath and engage the calf muscle pump, which is the primary engine for moving both venous blood and lymph from my legs back up toward my heart.
The Art of the “Skin Stretch”
When I return home while showering, I use my hands to gently massage in circles above my collar bone first, and then my armpits and groin—the sites of my regional lymph node clusters. I soap up, stretching the skin of my arms and legs lightly toward my trunk.
Later, when applying moisturizer, I follow the same lymphatic patterns:
- For the face: Gentle strokes, generally toward my ears, to help decongest and encourage that “glow.” (For a more-involved face routine, see Kelly’s video here)
- For the body: Light, rhythmic stretches toward the axillary nodes (armpits) for the chest and arms, and toward the inguinal nodes (groin) for the lower abdomen and legs.(For a dry-brushing routine, see Kelly’s video here)
Because the initial lymphatic vessels sit just below the surface of the skin, these light, focused strokes are often more effective for detoxification than a deeper-tissue massage. I use a little less lotion to assist in getting the skin to stretch a bit, rather than just gliding over it. I add layers of lotion as needed.
Wellness vs. Management
I do all of these activities without thinking about an end goal. They are simply daily self-care habits that allow me to manage my lymphatic wellness in the easiest way possible. For me, these habits support my efforts to keep lymphedema in my left arm under control without it feeling like a burden, like I must do something special. I don’t see it as a medical treatment; it’s just how I live.
For those facing significant challenges—whether from Primary Lymphedema (born with a system that doesn’t work optimally) or Secondary Lymphedema (caused by trauma or cancer treatment)—these daily activities are foundational. While clinical lymphedema requires additional tools that we learn about from our Certified Lymphedema Specialist like therapeutic exercises, compression garments and professional Manual Lymphatic Drainage (MLD), we can all benefit from knowing that frequent movement and deep breathing are among the best ways to support our immune system.
Just adding these basic activities to a daily routine may be a lifestyle change for some, and taking baby steps to make those changes can aid in successful achievement. Don’t try to revamp your whole routine all at once. If there is one idea in here that you have not tried, perhaps you can add that one thing to your day to see how it supports your wellness goals.
A Key Consideration: Movement is the Way to Get Pumping
The lymphatic system is an integral and vital part of your circulation, yet it has one major consideration: it has no central pump. Unlike the blood, which is pushed along by the constant beating of the heart, lymph fluid is dependent on muscles. It only moves when you move. When we are sedentary, our lymph becomes somewhat stagnant. When we breathe deeply and move our muscles, we are quite literally “pumping up” our own health.
Easy Does It
Wellness doesn’t always require a gym membership or a complex routine. Tomorrow morning, before you reach for your phone, maybe try that first big breath and a full-body stretch. Your lymphatic system—and your energy levels—will thank you for it.
If you have any questions or concerns that arise from this article, please feel free to reach out. I am always happy to engage!
Adie MacKenzie, PTA, LMT, CLT-LANA, NBC-HWC
