THE LYMPHATIC SYSTEM.
Our lymphatic system is constantly working behind the scenes to replenish and care for us. Every single cell in our body is surrounded and supported by our lymphatic fluid, yet it’s often overlooked when it comes to staying healthy and feeling well. Think of lymph as a beautiful river ecosystem that helps keep everything in balance throughout the body.
The lymphatic system is often called the body’s "second" circulatory system because, like our blood vessels, it stretches throughout the entire body. But instead of carrying blood, it acts more like a cleaning and recycling network, helping to clear out waste and toxins from our cells.
What’s incredible is that it’s actually twice as extensive as the circulatory system—but it doesn’t have a pump to move fluid around. Instead, it depends on muscle movement, deep breathing, and the natural pulsing of nearby arteries to keep it flowing. That’s why things like exercise, breathwork, and self-massage are so beneficial for keeping your lymphatic system flowing and healthy.
The lymphatic system plays several vital roles in keeping the body healthy:
Immune support: It produces white blood cells that target and destroy harmful pathogens, while filtering out bacteria and toxins that can lead to illness.
Digestive aid: It absorbs fats and fatty acids from the digestive tract and returns them to the bloodstream, where they can be used as fuel by the body’s cells.
Fluid balance: It helps maintain proper fluid levels by collecting, cleaning, and draining excess fluids from tissues—preventing swelling and puffiness.
Brain detox (Glymphatic system): This system helps the brain flush out toxins, especially during sleep when it works twice as efficiently. This nightly “brain cleanse” supports mental clarity, sharpens focus, and reduces brain fog.
As one of the vital highways for the body, when congested, cellular waste and proteins can accumulate in the tissues leading to symptoms such as:
Acne and skin breakouts
Eczema and rashes
Allergies
Bloating and water retention
Blood clots
Brain Fog
Chronic earache / blocked ears
Dehydration
Digestive issues
Fatigue
Headaches
Hormone imbalances
Inflamed tonsils
Puffiness of the face and neck
Sinus congestion
Sore Throats
Like all of the body’s intricate and fascinating systems, the movement of lymph isn’t random—it follows a purposeful path. Lymphatic fluid flows inward from the outer edges of the body toward the heart. Much like streams and rivers gather water from various areas and carry it toward a larger body like the ocean, the lymphatic system collects fluid and directs it toward lymph nodes, eventually delivering it into the body’s main circulatory system: the bloodstream.
We have between 500 to 800 lymph nodes scattered throughout our bodies. These tiny structures act like filters, constantly monitoring for anything that needs attention. It’s in the lymph nodes that bacteria and viruses come face-to-face with immune cells, triggering the body’s defense response. Most lymph nodes are located along larger lymphatic vessels and tend to cluster around joints and major blood vessels—where they can efficiently monitor what's flowing through the body. They’re like immune checkpoints, quietly doing essential surveillance work 24/7.
The lymphatic system is made up of two main layers: the superficial and the deep network. The superficial layer sits just beneath the skin's surface, above the muscles, making it easily accessible through gentle touch—this is why light and gentle pressure is used during lymphatic massage.
The deeper network is responsible for draining fluid from the organs and tissues deep within the body, including the gut. Because of this, deep diaphragmatic breathing plays an important role in stimulating flow in this inner layer, helping to support overall lymphatic function.
Manual lymphatic drainage works by using very gentle pressure on the skins surface to aid the flow of the lymphatic fluid in the correct direction. It can offer a range of powerful benefits, including:
Supporting recovery from illness, surgery, and injury
Enhancing skin health and promoting a natural glow
Strengthening and balancing the immune system
Helping the body eliminate toxins
Boosting digestion, energy levels, and quality of sleep
Calming the nervous system and reducing anxiety
Easing constipation and menstrual discomfort
Alleviating inflammation throughout the body
THE LYMPHATIC SYSTEM & SKIN
Lymphatic drainage is a super important part of the restorative facial treatments I offer. It has a wide range of benefits for the skin (listed below!) but also the gentle nature of this massage is super calming for the nervous system, which in turn supports the skin too.
Here is how our lymphatic system supports skin health:
1. Detoxifies the skin
Your lymphatic system helps clear out toxins, waste, and cellular debris from your tissues—including your skin. When it’s flowing well, it keeps your skin clear and radiant. If it gets sluggish, waste can build up under the skin, leading to puffiness, dullness, or breakouts.
2. Reduces inflammation
A balanced lymphatic system helps regulate fluid levels and remove inflammatory molecules from your body. Since inflammation is linked to many skin issues (like acne, eczema, and rosacea), keeping your lymph flowing can help calm and soothe your skin.
3. Boosts circulation and nutrient delivery
While your blood delivers nutrients to the skin, your lymphatic system helps maintain the balance by removing excess fluid and waste. Together, they keep skin cells nourished, hydrated, and functioning properly.
4. Supports immune defense in the skin
The lymph system is packed with immune cells that help defend against bacteria, viruses, and other threats. Since your skin is your body’s first line of defense, having a strong lymphatic response helps protect it from infections and irritations.
5. Affects skin tone and puffiness
Ever wake up puffy or notice fluid retention in your face? That’s often lymph. Gentle facial massage, dry brushing, or lymphatic drainage techniques can help reduce that puffiness and give your skin a firmer, more sculpted appearance.
PRACTICES TO SUPPORT THE LYMPHATIC SYSTEM
Lymphatic drainage practice
Click here to follow along with a ten step practice to support the lymphatic system around the neck, head and face.
Diaphragmatic breathing
Click here for a breath practice focused on a deeper, fuller, diaphragmatic breath to support lymph flow and calm the nervous system.
The Big 6
A short but brilliant daily practice to support lymphatic flow throughout the whole body, guided by the fantastic Perry Nicholson. Click here.