Your lymphatic system is essential to maintaining overall health. It helps your body eliminate toxins, bacteria, and waste while supporting the immune system. However, poor lymph flow can cause swelling, fatigue, or even conditions like lymphedema. One of the simplest and most effective ways to boost your lymphatic function is through deep breathing for lymphatic drainage.

👋 Hello, I’m Kelly Sturm, a Doctor of Physical Therapy (PT, DPT) and a Certified Lymphedema Therapist. I share helpful resources for those living with lymphedema and lymphatic health concerns. Subscribe to my YouTube Channel, get my free guides, or join my Lower Body Lymphedema Program.

Let’s explore how diaphragmatic or belly breathing can support deep lymphatic structures and improve your body’s natural detoxification process.

This is Day 6, Day 13, and Day 20 of LYMPH RESET 21: your free 3-Week Lymphatic Drainage and Exercise Plan. It’s a great recovery day routine.

The Connection Between Diaphragmatic Breathing and Lymphatic Drainage

The lymphatic system depends on muscle movement and deep diaphragmatic breathing to function well. When you take a deep breath, your diaphragm moves downward toward your abdomen, creating a vacuum effect in the chest that pulls lymphatic fluid through the large vessels and ducts near your heart.

The thoracic and your right lymphatic duct are two main ducts. They both drain lymph fluid from your body back into your bloodstream.

The thoracic duct drains lymph fluid from the lower body, pelvis, abdomen, and left upper body. The right lymphatic duct drains lymph fluid from your right upper body. Deep breathing stimulates these ducts, enhancing lymph fluid transport.

Additionally, the increased abdominal pressure from deep breathing helps push lymph fluid through lymph nodes and vessels, acting like a massage on internal organs. Incorporating this practice regularly can help stimulate the lymphatic system and aid in draining areas like the lower body and abdomen, reduce swelling, and boost your immune system.

How to Perform Diaphragmatic Breathing

Here are two simple deep breathing exercises, with a sitting and lying option, that you can incorporate into your daily routine.

These exercises help enhance lymphatic flow by promoting the movement of lymphatic fluid through the thoracic duct and right lymphatic duct.

Sitting Breathing Exercises

1. Sit comfortably in a chair with your feet flat on the ground and your back straight.
2. Place both hands on your belly.
3. Gently press your hands into your belly, then inhale deeply through your nose, focusing on allowing your belly to rise while your chest remains still.
4. Slowly exhale through your mouth, feeling your belly fall as you release the breath.
5. Repeat this 3-5 times, concentrating on breathing deeply and evenly.

This exercise helps improve lymphatic circulation while seated, making it easy to fit into your work or relaxation time.

Lying Down Diaphragmatic Breathing Exercises

1. Lie flat on your back in a comfortable position with your knees bent and feet flat on the floor.
2. Place both hands on your belly.
3. Gently press your hands into your belly, then inhale deeply through your nose, focusing on allowing your belly to rise.
4. Slowly exhale through your mouth, feeling your belly deflate.
5. Continue this breathing pattern 3-5 times.

Lying down while practicing belly breathing enhances relaxation and allows your body to focus on improved lymphatic drainage.

Want to see these exercises in action?

Watch the full video on YouTube for a guided demonstration and more tips on draining lymph nodes.

Precautions and Considerations

While deep abdominal breathing is safe for most people, specific individuals may need precautions. If someone has significant swelling or discomfort, or has a diagnosed condition like lymphedema, it’s best to reach out and get clearance from a healthcare provider before beginning this routine or other lymphatic self-care. A specialized healthcare professional can provide personalized guidance and help you avoid potential complications.

For those with respiratory conditions or concerns about lightheadedness during diaphragmatic breathing exercises, it is advisable to start slowly and gradually increase the duration of the practice.

The Benefits of Diaphragmatic Breathing

Incorporating deep abdominal breathing into your daily routine can bring about a variety of benefits, including:

1. Improved lymphatic fluid flow: This breathing technique increases lymphatic drainage, helping to filter and clear bacteria and harmful substances from the body. It can also help reduce fluid backup or congestion. This is particularly beneficial for those with swelling or lymphedema.
2. Enhanced circulation: Deep breathing stimulates circulation, delivering more oxygen to your tissues and helping the body eliminate waste more efficiently.
3. Reduced fatigue: As lymph fluid moves freely, your body can better maintain energy levels, reducing feelings of sluggishness or chronic fatigue.
4. Stress relief: Diaphragmatic breathing’s slow, controlled nature also helps reduce stress, contributing to overall well-being.

Focusing on these breathing techniques actively supports your body’s detoxification process and improves long-term health.

Common Mistakes to Avoid

While practicing deep breathing, try to avoid these common mistakes that can make your routine not as effective:

• Shallow Breathing: Focusing on shallow chest breathing instead of engaging the diaphragm and allowing the belly to expand won’t stimulate the lymphatic system. Focus on pressing your hands gently into your belly to help feel that your belly rises and falls with each breath.
• Rushing the Process: Rushing through the exercises may cause tension and reduce their effectiveness. Take your time and focus on slow, controlled breaths.
• Neglecting Regular Practice: Consistency is vital to experiencing the benefits of diaphragmatic breathing. For best results, set a goal to incorporate these exercises into your daily routine.
• Ignoring Discomfort: If you feel lightheaded or uncomfortable while practicing, stop and consult a healthcare professional before resuming.

Start Breathing for Lymphatics

Incorporating deep breathing for lymphatic drainage into your daily routine (or even multiple times a day) is a great place to start. These simple breathing exercises can significantly improve your lymphatic function, energy levels, and overall well-being.

Want to take your lymphatic health to the next level? 

Download our 3-Week Lymphatic Health Drainage and Exercise Plan to gain access to a comprehensive guide on improving your lymphatic function. 

Frequently Asked Questions

Can you stimulate lymphatic drainage?

You can stimulate lymphatic drainage through various methods, including deep breathing exercises, regular physical activity, and manual lymphatic drainage techniques. These activities help promote the movement of lymph fluid throughout the body.

You can read this blog post on manual lymphatic drainage massage for lymphedema.

What are the symptoms of a poor lymphatic system?

Symptoms of a poor lymphatic system can include swelling in the extremities, chronic fatigue, frequent infections, and skin issues. Other signs may involve discomfort or pain in the affected areas.

How to tell if you need lymphatic drainage?

If you experience ongoing swelling, discomfort, or a feeling of heaviness in your limbs, lymphatic drainage may benefit you. It’s essential to contact a specialized healthcare professional to determine if lymphatic drainage or these exercises are safe and appropriate for you.

How can I test my lymphatic system?

While there is no specific test for lymphatic function, healthcare professionals can assess your symptoms and perform a physical examination. They may also use imaging tests to evaluate lymphatic flow if necessary.

How do you fix a damaged lymphatic system?

Consulting with a healthcare provider is crucial for developing a personalized plan. Many different medical conditions involve a dysfunction of the lymphatic system. Addressing a damaged lymphatic system typically involves lifestyle changes, exercises like diaphragmatic breathing, and possibly treatments such as manual lymphatic drainage or compression therapy.

If you are struggling with lymphedema, you may benefit from my Lower Body Lymphedema Rehab, which can help with managing lymphedema and improving your quality of life.