Deep Breathing for the Lymphatic System
Today, let’s talk about a powerful yet often-overlooked practice: lymphatic breathing (sometimes called M Breathing), which is a gentle, intentional way to support your lymphatic system through breath.
If you’re experiencing fluid retention postpartum or after surgery, or are simply looking for ways to further support your lymphatic system, this practice is especially for you.
It’s also a wonderful tool if you’re living with lymphedema or lipedema, helping you feel more comfortable, supported, and connected to your body.
What is the lymphatic system, and why breathe for it?
Your lymphatic system is a silent hero in your body’s health and wellness story. It’s a network of lymphatic vessels, lymph nodes, and organs that helps:
transport excess fluid from tissues back to your bloodstream
support your immune system
remove waste and toxins from your body
assist in fat absorption from your gut.
Unlike your circulatory system (which has your heart as a pump), your lymphatic system relies more on movement, muscle action, and changes in pressure inside your body to move lymphatic fluid throughout the system.
Here’s where breathing comes in:
When you inhale and exhale deeply, the movement of your diaphragm (the large muscle beneath your lungs), creates rhythmic pressure changes in your thoracic (chest) and abdominal cavities. This helps “pump” or assist the movement of lymphatic fluid throughout your entire body.
The Benefits of Lymphatic Breathing:
Here are several ways lymphatic breathing is beneficial:
Improved lymph-flow & clearance: When you breathe deeply and engage your diaphragm, the largest lymph vessel in your body (the thoracic duct) experiences increased flow. This helps drain lymph from your lower body, abdomen, and trunk, enhancing lymphatic drainage and circulation.
Reduced fluid retention and swelling: Deep breathing is especially helpful for conditions that involve lymph or fluid build-up. Integrating deep, mindful breathing alongside gentle movement, lymphatic drainage massage, compression therapy, and hydration can help reduce swelling, heaviness, and stiffness in these conditions. It can support the body’s natural drainage pathways and help relieve:
Post-surgical fluid retention (e.g., after cosmetic or reconstructive procedures)
Postpartum swelling
Lymphedema, where lymphatic flow is slowed, damaged, or blocked
Lipedema, where improved circulation can support comfort and mobility
Detoxification, immunity & wellness: Because lymph flow supports clearance of waste and fluid, better lymphatic motion can support immune cell transport and reduce sluggish‐feelings.
Stress reduction & autonomic balance: Deep breathing engages your parasympathetic nervous system (“rest and digest”), lowering stress, calming your nervous system, which is itself supportive of efficient lymphatic and immune function.
What is a Lymphatic Breathing Exercise (M Breathing):
Here’s a simple video you can follow; we’ll insert the instructions right below.
Instructions for Lymphatic Breathing:
Find a comfortable position: seated upright or lying on your back with knees bent. Place both hands directly over your belly button.
As you inhale slowly and deeply through your nose, allow your belly to expand outward.
At the top of your inhale, pause for a brief moment (optional).
Then exhale slowly and fully through your mouth with pursed lips (or nose, whatever feels comfortable), allowing your belly to gently draw inwards.
At the end of your exhale, gently push into your belly to create extra pressure.
Then repeat this breathing technique in each of the shown areas in the video, simply moving your hands to different locations.
What to notice:
Feel the movement beneath your hand on your belly, this signals diaphragmatic breathing.
Let the breathing be smooth, kind, and unhurried.
You may feel a sense of “opening”, lightness, or increased circulation as fluid flows.
If you have any dizziness or discomfort, ease up and breathe normally until you feel stable.
Is it safe to do lymphatic exercises daily?
Yes, for most people, practising lymphatic breathing daily is safe, gentle, and beneficial. Because it’s non-invasive and based on natural breath mechanics, it can easily become part of your everyday wellness.
A few reminders:
If you have a specific medical condition (like uncontrolled heart issues, acute infection, recent surgery, or severe lymphedema), check with your healthcare provider first.
Start gently. The lymphatic system responds best to rhythm, not force.
If you ever feel light-headed or fatigued, pause and return to natural breathing.
Remember, this practice is complementary to other forms of care for your lymphatic system. Pair your breathing practice with other gentle lymph-supportive habits: hydration, movement, compression therapy, lymphatic drainage massage, and targeted exercises.
Lymphatic breathing is also not a replacement for medical treatment when needed.
What’s the “best” exercise for the lymphatic system?
While there is no one size fits all, and what’s “best” may vary depending on your body, condition, mobility and goals, combining several gentle practices tends to be the most effective way to support your lymphatic system. Here are some top choices:
Deep diaphragmatic/lymphatic breathing (as above).
Gentle full-body movement: Walking, yoga, tai chi, or any movement that engages your muscles and encourages circulation. Movement helps lymphatic vessels rely on muscle contraction to move fluid.
Upper body & torso stretches: Helps open lymphatic pathways especially around the chest, neck, shoulders (where major lymph drainage happens).
So while we’re emphasizing the breathing because it’s accessible and effective, think of it as one powerful tool in your lymphatic health toolkit.
Final thoughts
Every breath you take is an opportunity to support your body, your health, and your vitality. By weaving lymphatic breathing into your daily rhythm, you offer your body a gentle way to boost your lymphatic system.
Start small. Be consistent. Notice how you feel. Over time, you may find yourself feeling more connected, balanced, and light within your body.
If you’re experiencing persistent swelling after surgery, postpartum, or due to lymphedema or lipedema, know that this is a wonderful complementary practice, but further management and assessment from a Certified Lymphedema Therapist are important.
Don’t hesitate to reach out to our CLT with your questions and concerns.
