Why Lymphatic Drainage Is So Important

Saunas have been a popular detoxing mechanism for a long time, with the heat from the sauna inducing sweating, which helps release toxins, promote circulation, and encourage the body's natural detoxification processes. But did you know you can enhance the detoxifying effects of a sauna session by incorporating lymphatic drainage techniques? The lymphatic system plays a key role in removing waste and toxins from the body, and by stimulating it, you can help your body eliminate these toxins more effectively during your sauna experience.

Here are five lymphatic drainage techniques to consider adding to your sauna routine for a more effective detox.

1. Perform Gentle Stretching Movements/Twisting, Including Breathing Exercises

One of the simplest and most accessible ways to support lymphatic drainage in the sauna is by incorporating gentle stretching and twisting movements into your session. These movements help stimulate the lymphatic system by encouraging the flow of lymph fluid through the body. When combined with deep, intentional breathing, stretching, and twisting become even more powerful in promoting detoxification.

Why lymphatic drainage works: The lymphatic system doesn't have a pump like the circulatory system; it relies on movement and muscle contractions to help push lymph fluid through the body. Gentle stretches and twists help stimulate the muscles and joints, encouraging lymphatic flow. Breathing exercises also play a critical role. Deep breathing helps increase oxygen flow, supports circulation, and enhances lymphatic drainage, especially when you focus on exhaling fully to release toxins.

How to do it:

• Start with deep breathing: Inhale through the nose for a count of four, hold for two seconds, then exhale through the mouth for a count of six.
• Begin stretching your arms overhead or twisting your torso from side to side, while keeping your core engaged.
• Incorporate lunges or gentle forward bends to stretch the lower back and legs, both of which are areas rich in lymph nodes to support lymphatic drainage.

2. Detoxifying Self-Massage for Lymphatic Drainage

Self-massage is another excellent way to boost lymphatic drainage during your sauna session. Using your hands, you can apply gentle pressure in specific areas of the body to encourage the movement of lymph fluid. This technique, known as lymphatic drainage massage, targets the lymph nodes and helps relieve congestion, reduce swelling, and improve detoxification.

Why it works for lymphatic drainage: The lymphatic system works best when the body is in motion, and self-massage can mimic the movements that stimulate lymphatic flow. When you apply gentle pressure to lymph nodes, you're helping the body push the lymphatic fluid through the vessels and into areas where it can be eliminated, primarily through sweat, urine, and the digestive system.

How to do it:

• Start by using your fingertips to apply light pressure in the area above your collarbones (near the clavicle), as this is where many lymphatic vessels drain.
• Use a gentle, upward, circular motion to massage your arms, legs, and torso.
• Focus on areas where lymph nodes are abundant, like the underarms, groin, and neck.

This will certainly support lymphatic drainage when done regularly.

3. Dry Brushing for Lymphatic Drainage

Dry brushing is a time-tested technique that helps stimulate lymphatic drainage and lymphatic system, remove dead skin cells, and improve circulation. Using a natural bristle brush, dry brushing can be incorporated into your sauna routine to further enhance detoxification by promoting the movement of lymphatic fluid through the body.

Why it works for lymphatic drainage: The skin is one of the body's primary detox organs, and dry brushing helps to exfoliate and stimulate the skin's lymphatic vessels. The gentle friction caused by the brush encourages the flow of lymph fluid, helping to clear out toxins and improve the overall tone and texture of the skin.

How to do it:

• Use a natural, stiff-bristled brush, starting from your feet and working upward towards the heart in long, firm strokes.
• Focus on areas where lymph nodes are located, such as the underarms, inner thighs, and groin.
• Dry brushing should always be done on dry skin before entering the sauna, ideally for 3-5 minutes.
• Be gentle on the face and sensitive areas—use a softer brush if needed.

4. Body Cupping Routine for Lymphatic Drainage

Cupping therapy is an ancient practice that uses suction cups to create a vacuum effect on the skin to improve lymphatic drainage. This technique can help stimulate blood flow, relieve muscle tension, and promote the movement of lymphatic fluid. When paired with a sauna session, body cupping can significantly boost the detoxification process by helping to increase lymph flow and encourage the release of toxins.

Why it works: Cupping therapy works by creating negative pressure on the skin, which helps to lift tissue and improve circulation. This process can help break up stagnant fluid in the lymphatic system and allow toxins to be more effectively transported and eliminated. The suction also helps release tight muscles, which may enhance your overall relaxation during the sauna session.

How to do it:

• Use silicone or glass cups, which are typically available in most health stores or online.
• Place the cups on areas where you feel tightness or where lymph nodes are present, such as along the back, arms, or thighs.
• Leave the cups in place for 5-10 minutes, or gently move them in circular motions for added lymphatic stimulation.
• Apply a lubricant, such as coconut oil or lotion, to your skin before using the cups to ensure smooth movement and good suction. However, avoid applying these oils while you're in the sauna. After 20-30 minutes in the sauna, your sweat will naturally provide the lubrication needed for cupping.

5. Facial Gua Sha Routine For Lymphatic Drainage

Gua Sha is a traditional Chinese therapy involving the use of a flat, smooth stone to scrape the skin to support lymphatic drainage. While it's often associated with facial rejuvenation, Gua Sha can also stimulate lymphatic drainage and support detoxification, especially when used on the face and neck.

Why it works for lymphatic drainage: Gua Sha helps stimulate blood flow, release muscle tension, and promote lymphatic flow, particularly in the face and neck area. This can be especially beneficial during a sauna session, as the heat can open up the pores, making it easier for toxins to be drawn out while promoting skin health.

How to do it:

• Usually, you would apply a light facial oil or serum to your face and neck to allow the Gua Sha stone to glide smoothly, however, after 20-30 mins in the sauna your sweat will naturally provide the lubrication needed to gua sha.
• Using gentle pressure, scrape the stone upwards along your neck, jawline, cheeks, and forehead. Make sure to always move in an upward and outward motion to promote lymphatic flow.
• Focus on areas around the jawline, under the eyes, and along the temples, where toxins can build up.
• You can also use the stone on the sides of your neck, as this is where the lymph nodes are concentrated.

CONCLUSION

Incorporating lymphatic drainage techniques into your sauna session is a powerful way to support your body’s natural detoxification process. When it comes to lymphatic drainage, combining gentle stretching, self-massage, dry brushing, cupping, and Gua Sha, you can enhance lymphatic drainage and the flow of lymphatic fluid, boost toxin removal, and improve your overall sense of well-being. These simple yet effective lymphatic drainage techniques help optimise the benefits of your sauna experience, leaving you feeling refreshed, rejuvenated, and detoxified.

Words by: Ash Shuttleworth, Nimbus Co Manly Manager.