How to Support Your Lymphatic System (Without Buying a $400 Device Off Instagram)
So your lymphatic system might be feeling sluggish—and now you're wondering:
What can I actually do about it?
Good news: you don’t necessarily need to buy fancy tools, spend hours dry brushing, or commit to a cabbage-only diet. Supporting your lymph system is surprisingly simple, totally doable, and insanely helpful for your energy, skin, hormones, digestion, and inflammation.
Here’s what I recommend as your go-to lymph flow toolkit:
🔄 1. Move Your Body (Even a Little)
Your lymph doesn’t have a heart to pump it—YOU are the pump. Be like Technotronic and Pump Up The Jam!
That means movement is one of the best ways to keep your lymph flowing smoothly. You don’t need to crush a workout, but even gentle activity makes a difference:
Walking (especially outdoors)
Rebounding (aka bouncing on a mini trampoline which is a favorite of mine - I have this one)
Yoga or stretching
Foam rolling
Dancing around your kitchen (bonus points if it's to Beyoncé)
Even just 5–10 minutes a few times a day can help move fluid and reduce puffiness.
💦 2. Stay Hydrated
Your lymph fluid is, well… fluid.
It needs water to move through your body effectively.
Aim for at least half your body weight in ounces of water per day, and even more if you’re exercising, breastfeeding, or live in a dry climate.
Pro tip: Add these electrolytes (use code DRJONES for 10% off) or a pinch of sea salt + lemon to your water to support cellular hydration and lymphatic flow.
🌿 3. Support Your Gut & Liver
Remember: your liver and intestinal lymphatics produce up to 80% of your lymph fluid. That means sluggish digestion = sluggish lymph.
Eat plenty of fiber (veggies, ground flax, jicama, beans)
Prioritize cruciferous veggies (like broccoli, cauliflower, Brussels sprouts) to support detox
Consider gentle support like milk thistle, dandelion root, or bitters
Avoid overloading your liver with ultra-processed foods, alcohol, or excess sugar
Happy liver = happy lymph = less bloat, more energy.
🧘♀️ 4. Breathe Deeply
Lymph vessels in your chest rely on the diaphragm (your breathing muscle) to move fluid.
Most of us breathe shallowly (hello, stress!), which limits flow.
Try a few minutes a day of deep belly breathing:
Inhale through your nose for 4 seconds - make sure you expand your belly and lower rib cage all around (put your hands on your ribs)
Hold for 4 seconds
Exhale slowly through your mouth for 6–8 seconds
It’s like lymphatic yoga for your insides.
🧼 5. Try Dry Brushing (If You Want)
Dry brushing gets a lot of hype—and yes, it can help stimulate lymph flow, but it’s not required.
If you enjoy it, go for it! I personally do it often.
Stimulate the key lymph nodes first in this order:
At the collar bone - go above and below it
Behind your ear/jaw bone where the little space sits
All around your arm pits - in front, up inside, etc.
Stimulate (and deep breath) just above the belly button
Massage in the groan area where your thighs meet your pelvic area
Brush up behind each of your knees
Next, start at your feet and work up all around your legs and booty in small, light brush strokes towards your belly then up to your heart area. Then start at your hands and brush down your arms towards your heart area.
Always follow with hydration.
🧴 6. Massage or Manual Lymphatic Drainage
This is an absolute favorite of mine! Gentle lymphatic massage can help stimulate flow, especially around your neck, abdomen, and groin where clusters of lymph nodes live.
You don’t need to book a fancy appointment (although shoutout to my favorite lymphatics expert) —you can learn simple at-home techniques (see above) but sometimes it’s REALLY nice to have an expert do it for you.
Bonus: it helps reduce facial puffiness too!
🧠 7. Lower Stress (Your Hormones and Lymph Will Thank You)
Chronic stress impacts everything, and your lymph system is no exception. When cortisol is high and your nervous system is stuck in overdrive, detox slows down, inflammation creeps in, and hormone balance takes a hit.
Simple stress support goes a long way:
Breath work
Walks in nature
Journaling
Boundaries (yes, boundaries are lymph support too)
👑 Lymph Love Is Hormone Love
Supporting your lymph isn’t just about looking less puffy or feeling less tired (though that’s a huge bonus). It also helps with hormone transport, detoxification, immune health, and whole-body balance.
This system works quietly in the background, but when it’s sluggish, you feel it everywhere.
Good news? You can make a difference—one glass of water, walk, or deep breath at a time.
You deserve to feel light, energized, and supported—inside and out. 💛