A Lymphatic Drainage Massage May Be What Your Self-Care Routine Needs

Lymphatic drainage massage has been getting a lot of buzz lately, primarily for its purported sculpting and detoxing benefits. In fact, videos with the #lymphaticdrainagemassage hashtag have crossed 200 million views on TikTok. But the massage technique can do more than make your skin glow and cheekbones pop.  

Lymphatic massage or manual lymphatic drainage (MLD) focuses on optimizing the lymphatic system, which is an integral part of your immune system.  

But let's back up for a second and get to the basics first. 

What Is the Lymphatic System? 

The lymphatic system is a network of tissues, glands, and organs that is responsible for filtering out cellular waste, toxins, and pathogens from the body.

Think of it as a dedicated network of housekeepers within your body. They sweep through tissues, collecting and disposing of waste, ensuring your internal environment remains clean and healthy. 

It also maintains fluid balance, aids fat absorption, and regulates the flow of lymphatic fluid, which contains infection-fighting white blood cells.

How Does Lymphatic Drainage Massage Work?

Lymphatic drainage massage uses light, rhythmic strokes to mobilize the lymphatic fluid (lymph) toward functioning lymph vessels in a specific area. 

Certified therapists typically perform MLD on individuals with compromised lymphatic systems, which could be caused by trauma, surgery, cancer or cancer treatments, obesity, parasites (secondary lymphedema), or congenital conditions (primary lymphedema), says Cathy Davis, OT/L, CPAM, CLT, a lymphedema therapist at the University of Maryland Upper Chesapeake Health.  

What Are the Benefits of a Lymphatic Drainage Massage?

Lymphatic massage is known to improve tissue swelling or lymphedema, a common symptom in individuals with impaired lymphatic function.

"It’s very beneficial for sinus congestion, allergies, and migraines," says Faria.  

Improved lymphatic circulation via MLD can also reduce chronic inflammation, facilitate muscle recovery, and aid pain management, adds McVicker.   

Plus, it enhances blood flow which promotes collagen production—a key contributor to healthy skin appearance, adds Faria.  

But, lymphatic drainage massage also packs quite a punch for mental health. For example: 

It Can Lower Stress

A study published in the Journal of Physical Therapy Science found that MLD on the neck and abdomen relieves tension and promotes relaxation.

Researchers monitored participants' brain activity using EEG. Post-MLD, they noted an increase in alpha waves, which are dominant during relaxation, and a decrease in beta waves, which are associated with heightened mental stimulation.

The study concluded that MLD shows promise as a treatment for psychological stress, highlighting its effectiveness in "changing the psychological state of people with stress to a more restful state."

It May Improve Sleep

According to the American Massage Therapy Association, integrative treatments like lymphatic drainage massage have been shown to improve sleep quality by addressing two major factors contributing to insomnia: stress and pain.

It May Improve Cognitive Performance

Lymphatic massage boosts blood supply and oxygenation levels by promoting circulation. This, in turn, may enhance brain function and cognitive performance.

"I have many clients in Hollywood who come to see me before interviews, shows, and acting gigs because it brings more oxygenation to the brain, making them perform better," says Faria.  

It Can Boost Overall Well-Being

According to McVicker, lymphatic massage can calm the nervous system and promote a sense of well-being. Research indicates massage therapies, in general, not only lower stress levels but also help increase the production of mood-boosting neurotransmitters like serotonin.

"People often carry stress not just in their minds but also within their muscles and tissues. Their bodies stiffen and develop aches and pains when stressed," notes Joel Frank, PsyD, a clinical psychologist. 

"As the massage physically eases the body, it also provides a sense of grounding that often releases endorphins, our body's natural mood regulators," Dr. Frank adds.  

It Can Be a Useful Self-Care Practice for PTSD

MLD, being a form of massage therapy, may be a helpful complementary treatment for PTSD. 

"When a person experiences deep emotional wounds, their body can hold onto that trauma in a way that's as real as the emotional scars they carry," says Dr. Frank. For some people, touch becomes a trigger, especially when one has experienced trauma. 

Massage therapy, when performed by a trauma-informed certified therapist, gently allows a person to navigate this. "In a safe and controlled setting, it's possible to gradually desensitize the body's alarm system, breaking the association of physical touch with past pains," he explains. 

"With each careful, consensual touch, the massage therapist can communicate a new narrative to a person's nervous system, replacing distress from touch with a sense of calmness, stillness, and safety," adds Dr. Frank.  

Can You Do a Lymphatic Massage at Home?

"A lymphatic massage may be performed at home," says Davis. "In fact, people with lymphedema are educated to perform a self-manual lymphatic massage or SMLD as part of their therapy," she adds. 

Here are a few tips to keep in mind for best results:

• Before you try SMLD, "check with your doctor first," Davis advises.
• Make sure you're in a comfortable position while doing the massage.  
• Always massage in the direction of lymph flow. 
• Use light pressure and keep your hands relaxed. 
• Never massage an area that has swelling. Always perform SMLD on adjacent areas that are not swollen. 
• Use the flats of your hands instead of your fingertips for massaging. 
• Don't try SMLD if you have an active infection, cautions Davis. 
• Avoid performing full body massage at one time as this can cause nausea or other symptoms, she adds.  

Other Ways to Boost Lymphatic Function

"Although it's popular, it's not necessary to perform a lymphatic massage on a healthy person if there is no backup in the lymphatic system," says Davis.

Here are three alternative self-care practices to support your lymph health: 

• Exercise regularly: "Movement facilitates muscle pumping, which is the best way to move the lymphatic fluid throughout the body," says McVicker. Yoga, walking, and light weight lifting for muscle toning are good ways to stimulate lymphatic flow, David suggests. Swimming is another great way to get your lymph moving.
• Take deep breaths: The diaphragm is an important respiratory muscle that supports abdominal lymphatic channels, notes McVicker. Start by inhaling deeply and slowly through your nose, letting your abdomen expand. Hold for a second or two. Then, slowly exhale through your mouth. Experts recommend doing this for 5five to 10 minutes, several times a day.   
• Tap your skin: Lightly tapping the skin just above the collarbones can stimulate the underlying lymphatic capillaries.