At-home lymphatic health

You can support your lymphatic system at home with deep belly breathing, regular movement, hydration and a short, very light self-drainage routine that always starts at the collarbones. If you have lymphedema, have had lymph nodes removed, or are recovering from surgery, ask your CLT for a routine designed for your body.

Breathe from your belly

More than half of your lymph nodes sit in your abdomen, along with the start of your largest lymph vessel. As your diaphragm moves, it changes pressure in your chest and abdomen and helps draw lymph up toward the collarbones.

1. Sit or lie comfortably with one hand on your belly.
2. Breathe in slowly through your nose and let your belly rise under your hand.
3. Breathe out slowly, letting your belly fall.
4. Repeat 5 times. Try it a few times a day, especially before bed.

Move, little and often

• Walk. Your calf muscles are a strong lymph pump.
• At a desk or on a flight, point and flex your ankles, or do a few calf raises every hour.
• Swimming and water walking give you gentle, natural compression from the water itself.
• Gentle yoga, stretching and rebounding all help things flow.

A simple self-drainage routine

Walking mainly moves the deep lymph system around your muscles. About 70 per cent of your lymph flows closer to the surface, just under the skin, and responds best to very light touch. That’s what this routine is for.

Use very light pressure: enough to gently stretch the skin, not to press into muscle. Flat, relaxed hands, all fingers. Slow and rhythmic.

1. Collarbones. Rest your fingers just above your collarbones. Gently stretch the skin inward and down, then release. 10 slow repetitions.
2. Sides of the neck. Flat hands on the sides of your neck, below your ears. Gently stretch the skin down toward your collarbones. 10 times.
3. Armpits. Cup one hand and gently scoop upward into the opposite armpit. 10 times per side.
4. Belly breaths. 5 slow, deep breaths as above.
5. Arms or legs. Start closest to your body and work outward, always stroking back toward the nearest armpit or groin.

A few more good habits

• Hydrate, and go easy on salt. It sounds backwards when you are swollen, but water keeps things moving.
• Dry brush with a soft brush and light strokes toward your heart. Skip irritated or broken skin.
• Put your legs up the wall for a few minutes at the end of the day.
• Care for your skin. Moisturize, and protect it from cuts, scrapes and bites, especially with lymphedema, where infection risk is higher.
• Rest. Your body does much of its repair work while you are doing very little.

Skip self-drainage and get checked if

You have a fever or signs of infection, a suspected blood clot, or new swelling you can’t explain. See When to seek medical care.

Five minutes of belly breathing before bed will do more for you than a perfect routine you manage twice a month. Consistency over intensity, every time.

Meeghan Mackenzie, RMT, CLT

Page reviewed September 27, 2026 by Meeghan Mackenzie, RMT, CLT