Lymphatic Drainage 101: Everything You Need To Know About Your Lymphatic System

Lymphatic drainage isn’t new, but it has recently taken the world by storm, especially since many A-list celebrities started sharing their love for this transformative treatment. It’s backed by medical professionals and scientists, and loved by wellness enthusiasts around the world — a now not-so-secret practice for feeling lighter, healthier, and completely revitalised.

As a beauty therapist of over 16 years, when I first heard of lymphatic drainage in 2021, I had to try it. I was instantly obsessed with my results and fascinated by the science behind it. Immediately, I realised this was what I wanted to specialise in and became hooked on discovering ways to improve lymph flow in the body. I’ve tried and tested many approaches — from everyday lifestyle habits to products, drinks, tools, supplements, and biohacking treatments. So, I’m here to share with you what actually works.

But before we begin, if you’re wondering what exactly the lymphatic system is, or what lymphatic drainage techniques you can do at home, take a look at my everything you need to know guide. Otherwise, keep reading for my easy tips and tricks on how to boost your own lymphatic drainage below.

But before we begin, if you’re wondering what exactly the lymphatic system is or which lymphatic drainage techniques you can do at home, take a look at my everything you need to know guide. Otherwise, keep reading for my easy tips and tricks on how to boost your own lymphatic system.

3 Everyday Habits To Help Lymphatic Drainage

1. Staying hydrated
Water is essential for lymph flow. Staying hydrated keeps this vital fluid moving and helps flush out toxins.
Top tip: Add electrolytes to your water daily. I love the ARTAH Cellular Hydration, as it doesn’t have that overly sweet taste and gives me maximum energy.

2. Exercise
Muscle contractions and movement pump fluid through your lymphatic system, helping prevent stagnation. Stay active!

3. Eating well
What you eat affects your lymph. A clean diet low in caffeine, alcohol, and sugar reduces inflammation and supports natural detox pathways.
Top tip: Identify your food intolerances. We can often be eating healthy foods, but if we’re intolerant to them, they can be the source of chronic bloating and inflammation.

3 Exercises For Boosting Lymphatic Drainage

Strength training
Building muscle supports and protects the lymphatic system by increasing contractions that push lymph fluid through vessels efficiently. This encourages better lymph circulation and overall lymphatic function.

Swimming
Swimming naturally supports lymphatic drainage. The gentle pressure of water against the skin assists lymph flow.

Yoga
Yoga moves are intentionally designed to drain fluid from specific areas. For example, the downward dog pose drains fluid from the spine toward the brain. Yoga also combines movement with mindfulness, helping lymphatic flow and relaxation. I was never into yoga until I tried @taniabrownyoga, and her classes are life-changing. They’re available in person or via Zoom — expect a tear or two just out of pure emotion during one of her sessions!

Note: Staying active in any way positively impacts lymphatic health. Unlike other massages, where you may need to wait 24 hours before exercising, with lymphatic drainage massage, it’s recommended to stay active for maximum results.

3 Tools To Boost Lymphatic Drainage

Gua sha
Gua shas are great for draining fluid and reducing puffiness. Find a professional tutorial online and follow the lymph flow to sculpt and define features. This helps with congestion and promotes a healthy glow.
Top tip: Use a metal gua sha and leave it in the freezer for five minutes before use. Press the flat side on swollen areas of the face in the morning (think under-eyes or smile lines) for instant depuffing. I also love Iräye Lymphactive Skincare for instantly firmer, sculpted, and plump skin.

Wood therapy tools
Wood therapy tools improve the appearance of cellulite, sculpt the stomach, and support lymphatic drainage. These tools come in various shapes and sizes and have been used for centuries. Follow a tutorial and use with a firming body oil — results speak for themselves.

Body brush
Body brushing is currently everywhere, and for good reason. It’s the easiest way to improve lymph flow at home. Use on dry or wet skin in the direction of lymph flow to enhance lymphatic health and circulation. It also leaves skin silky smooth and glowing.

3 Biohacking Treatments That Boost Lymphatic Drainage

Red light therapy
Red light therapy supports lymphatic health by boosting cellular energy and improving circulation. When absorbed into the skin, it helps lymphatic vessels contract more efficiently and reduces tissue inflammation, making it easier for lymph fluid to move.

Cryotherapy
Cryotherapy may look intense, but it’s one of my favourite treatments! It supports lymphatic health by reducing inflammation and creating a natural pumping effect in the tissues. Cold exposure constricts blood vessels, which then quickly reopen as you warm up, flushing lymph fluid efficiently and supporting detoxification. The energy boost after is incredible.

Sauna
Saunas support lymphatic health by increasing circulation and promoting sweating, helping the body release stored waste through the skin. Heat raises heart rate and widens blood vessels, naturally encouraging lymph fluid to move. Regular sauna use is also said to improve quality of life and longevity.

Top tip: If you’re in London, I recommend Repose Space in Kensington, where you can access all these treatments in one package — plus other biohacking therapies.

Supplements That Support Lymphatic Drainage

Digestion teas or digestion/detox bitters
Think dandelion tea, a natural diuretic that helps reduce fluid retention, or Marks & Spencer Digest Tea — effective, affordable, and easy to incorporate.

Creatine
Creatine supports muscles, boosts mood, improves brain function and cognitive performance, and enhances overall energy — helping lymph flow while helping you feel good from the inside out.

Zinc
Zinc is essential for immune system support. Since the lymphatic and immune systems are closely linked, zinc helps support overall health and lymphatic function.