If you’ve ever felt puffy, bloated, or just “off” in your own body, you’re not alone. Inflammation is more common than we realize, and it often shows up in ways we brush off as normal: morning puffiness, sluggish digestion, brain fog, or that overall heavy feeling.
As someone who moves daily and listens to my body, I’ve learned inflammation impacts how you look, move, think, and feel. A big piece of that is your lymphatic system. When it flows properly, you feel energized and clear. When it’s stagnant… everything slows down.
Lymphatic drainage is trending for a reason. To get the full picture, I asked Beverly Hills lymphatic expert Sabrina (Miss Lymph) to explain what’s happening in the body, why the system matters so much, and what simple practices you can do at home to support it.
Here’s the full breakdown of what Sabrina shared.
What are the most common signs of inflammation or lymphatic stagnation that people overlook?
“Ooo, great question! Inflammation and lymphatic stagnation can show up in ways many people overlook... morning puffiness, bloating, fatigue, skin congestion, or that ‘heavy’ sluggish feeling. These are your body’s gentle reminders that your lymphatic system needs movement, hydration, and care. When you start listening to those subtle signs, you support your body’s natural flow, energy, and glow.
Most of us experience at least one of these signs regularly. That doesn’t mean something is “wrong,” but it does mean your body is asking for support.”
How do lifestyle factors like diet, movement, or stress impact the lymphatic system and inflammation levels?
“Your lymphatic system literally feels everything, what you eat, how you move, how you rest, and even how you think. When your diet is full of processed foods, sugar, alcohol, or low hydration, your body has to work overtime to filter out waste. That slows down lymph flow and increases inflammation, leaving you feeling puffy, tired, or foggy.
Movement is your lymph’s best friend because, unlike your blood, it doesn’t have a heart to pump it. Every stretch, walk, or deep breath literally moves fluid through your body, helping it detox and reset. The more you move, the more your body thanks you with clear skin, better digestion, and less swelling.
And stress? That’s a sneaky one. Chronic stress tightens the fascia, slows circulation, and keeps your nervous system in ‘fight mode,’ which directly impacts drainage and inflammation. When you stay grounded, through breathwork, rest, or simple joy, your body naturally softens and flows again.
Your lifestyle choices are daily messages to your lymphatic system. Nourish, move, hydrate, and calm, and your body will mirror that flow right back to you.”
How does lymphatic drainage actually work, and what are the key benefits of stimulating it regularly?
“Okay, so here’s how lymphatic drainage really works, your lymph system is like your body’s built-in cleanup crew. It's your immune system. It doesn’t have a pump like your heart, so it relies on your movement, breath, and gentle stimulation to keep things flowing. When you do lymphatic drainage, whether it’s massage, moving your body, dry brushing, or even deep breathing, you’re literally helping your body clear out excess fluid, toxins, and waste that can make you feel puffy, tired, or sluggish.
Doing it regularly keeps your immune system strong, reduces inflammation, supports digestion, and gives your skin that fresh, lifted, glowing look. It’s like giving your body a detox from the inside out!”
Lymphatic massage before and after results.
Regular stimulation helps:
- strengthen the immune system
- reduce inflammation
- support digestion
- brighten and lift the skin
- increase energy
- improve overall body flow
Think of it as a gentle, effective detox for your whole body.
Are there any simple at-home techniques or daily habits that genuinely support lymphatic flow?
“Absolutely! There are so many simple things you can do at home to keep your lymphatic system flowing every day. It doesn’t have to be complicated or time-consuming; it’s about consistency and mindful movement.”
- Deep belly breathing – supports your diaphragm, a major lymph pump
- Dry brushing – before showering, brushing toward the heart
- Hydration – electrolytes or lemon water help keep fluid moving
- Daily movement – walks, stretching, or gentle workouts
- Leg elevation – 5–10 minutes against a wall
- Contrast showers – alternate warm and cool water to boost circulation
“These small, intentional habits tell your body, “hey, it’s safe to release.” They reduce puffiness, boost energy, and support that natural glow from within the kind that feels light, calm, and alive.”
For someone who already eats clean and exercises, what advanced or lesser-known practices can help further reduce inflammation?
“When you already eat clean and move often, you can go deeper with practices that fine-tune inflammation and circulation at a cellular level. Think of these as your next-tier wellness tools.”
1. Lymph-focused therapies: Add infrared sauna or red light therapy a few times a week to support cellular repair and detox. Pair that with consistent manual lymphatic massage or self-lymph routines, it helps flush residual waste and reset the nervous system.
2. Deep belly breathing & fascia release: Long exhales and diaphragm breathing keep the lymph pumping through your core. Combine that with gentle foam rolling or body scraping to release stagnation in tight fascia where fluid can get trapped. I also LOVE vibration plates for releasing fluid, tension, and stagnation (amongst many other benefits).
4. Anti-inflammatory elixirs: Try adding turmeric, ginger, or chlorophyll shots into your week (I love the detox drops from Juna). Herbs like nettle, dandelion, and milk thistle strengthen liver and lymphatic detox pathways.
5. Nervous system hygiene: Meditation, journaling, sunlight exposure, and quality sleep are all inflammation reducers. The calmer your nervous system, the better your lymphatic system performs.
“These are the little upgrades that turn an already healthy routine into an optimized healing lifestyle, one where your body isn’t just functioning well, it’s thriving in flow.”
How to Dry Brush Properly
Dry brushing is one of my favorite at-home practices because it’s quick and instantly invigorating. Here’s how to do it correctly:
- Start with a dry brush on dry skin before showering.
- Use light to medium pressure; it should never hurt.
- Always brush toward the heart (because that’s where lymph drains).
- Begin at the ankles and work upward in long strokes.
- Brush the abdomen in clockwise circles.
- For arms, start at the hands and move upward toward the shoulders.
- Finish with gentle strokes across the chest toward the underarms.
Dry brushing boosts circulation, supports drainage, smooths skin, and wakes up your whole body. Here are some of my favorite tools to support lymphatic health.
Final Thoughts
Lymphatic drainage isn’t a trend; it’s one of the simplest ways to support how your body feels and functions daily. When your lymph is flowing, you feel lighter, clearer, and more energized. Pair it with mindful lifestyle habits and your entire system shifts into a healthier rhythm.
Huge thanks to Sabrina (Miss Lymph) for sharing her insights.
For more on lymphatic drainage, visit Miss Lymph Inc. and follow her on Instagram @misslymph.