Graceful #006 - Why Lymphatic Drainage Should Be Part of Your Routine
When is a massage more than just a bit of self-care? For me, it’s when it involves deep tissue massage and a little discomfort or lymphatic drainage – the latter being a technique I’ve been trained in and used for years in my own facials, but have only recently started seeking out more advanced full-body treatments.
Even with a balanced diet, regular exercise, and a fairly robust wellness routine, I often feel sluggish – especially in my legs, which can feel swollen and heavy, particularly over summer or after long days on my feet in the clinic.
The Wellness Practice Celebs Swear By
Google searches for the term 'lymphatic drainage’ are up more than 5,000 per cent this year, and given it’s a massage technique that is on most A-listers’ pre-Met Gala beauty checklists – everyone from Naomi Campbell, the Kardashians to Jennifer Aniston, Rosie Huntington-Whiteley (pictured) Hailey Bieber swear by it; so in 2023 I figured it was time I gave it a shot and I’ve not looked back.
What is it?
The lymphatic system is a network of vessels, nodes, and organs that runs throughout the entire body, keeping everything connected and flowing. It is your body’s natural detox and defence network, moving excess fluid, toxins, and waste out of tissues while transporting fats, hormones, and immune cells through the body. We prioritise the process of keeping this system flowing smoothly; so your body can ultimately repair, protect, and function at its best.
Symptoms of a sluggish lymphatic system:
If your lymph isn’t moving as it should, it often shows up in ways we ignore or chalk up to ‘just being tired’:
Persistent bloating or puffiness (face or body)
Water retention
Swollen or puffy ankles, hands or armpits
Brain fog
Frequent colds or sluggish immunity
Achy joints or stiffness
Skin dullness or congestion
Sound familiar? These are often signs your body could benefit from some lymphatic support.
Let’s talk professional techniques and at-home methods:
The more I’ve introduced methods to support the lymphatic system in clinic, and the more I experienced it myself, the clearer it became that this isn’t just a ‘slimming’ or aesthetic treatment favoured by models, celebrities, and wellness experts. It’s a deeply restorative practice that supports health, energy, and overall wellbeing – the kind of quiet, cumulative support our bodies truly benefit from.
Types of lymphatic drainage:
There isn’t just one way to stimulate lymph flow — here are the most common approaches:
Manual Lymphatic Drainage (MLD)
Developed in the 1930s by Dr Emil Vodder, this technique uses featherlight, rhythmic strokes to encourage lymph flow. Some of you may begin to notice I love an origin story; the modern Manual Lymphatic Drainage (MLD) technique was first presented in Paris in 1936 as a method to support chronic sinusitis, and then later used and adapted to treat lymphedema (a long-term, chronic condition that causes swelling in the body) in the late 1970s. Lymph fluid has been known about, and was mentioned as far back as Aristotle but is relatively modern as a targeted treatment or modality. It’s still often used in medical settings, especially for people recovering from surgery.
Brazilian Lymphatic Drainage
Firmer, faster-paced, and sculpting. Think of it as the aesthetic, more fashionable older sister of MLD, that was redesigned and adapted from Vodder’s MLD in the 1980s. It combines MLD along with principles with other techniques, such as acupressure and deeper tissue massage to support more aesthetic goals. It’s brilliant for bloating, defining contours, and boosting circulation (also supports breaking down cellulite and fat stores) — and the reason it’s become a red carpet staple.
Maderotherapy
Massage using wooden tools; maderotherapy is a holistic massage technique which has ancient roots in cultures like China, Egypt, and India for therapeutic purposes but the therapy evolved significantly in Colombia in the 1990s. The tools are used for rolling, sculpting and stimulating lymph flow while also targeting the muscles. It’s particularly effective for stubborn puffiness and reshaping the silhouette, but naturally comes with more discomfort than other adaptations.
Facial Lymphatic Drainage
A gentler, more precise version focused on the face, neck and ideally the chest too. It helps reduce puffiness, brighten skin and reduce congestion, and even ease jaw tension or sinus pressure. ⅓ of our 700 lymph nodes are in our head and neck, so it’s extremely important, intricate and holistically beneficial, along with having aesthetic benefits (insert tiktok term ‘snatched’ here).
How to support lymph flow at-home:
While a professional treatment is obviously wonderful, you can do a lot at home to encourage lymphatic health.
Daily movement – Any activity that contracts and stretches your muscles helps push lymph through your body. Walking, yoga, rebounding on a mini-trampoline, or even dancing in your kitchen all keep the system flowing. Pilates by Bel is my go-to.
Deep breathing – The lymphatic system relies heavily on diaphragmatic movement. A few slow, deep belly breaths throughout the day can stimulate flow; structured breathwork apps are a great bonus I like open app).
Hydration – Lymph is mostly water, so staying well-hydrated is essential. Aim for ~35ml per kg of body weight (or aim for over 2L if you need a round target).
Dry brushing – A quick 2–5 minute session before your shower can wake up circulation and gently encourage lymph movement. Focus particularly on the major pathways: above/below the collarbone, armpits, lower abdomen, and behind the knees.
Contrast showers – Alternating hot and cold water stimulates circulation, flushes tissues, and encourages lymph flow in a simple, effective (but honestly my least favourite) way.
Elevate your legs – Lying with legs up for 10 minutes before bed helps gravity assist drainage from the lower body, reducing puffiness and supporting overnight repair.
At-home tools – Wooden rollers or handheld massage tools can help stimulate deeper lymph pathways and gently mobilise tissue, especially around the legs, tummy and arms. My favourite tool is linked in this week’s product recommendations below.
At-home facial massage - I have a number of tutorials on my social media to support at home lymphatic drainage. If you wake up puffy, facial massage can be an amazing addition to your morning routine.
Why does it matter?
Supporting your lymphatic system isn’t just about aesthetics — although let’s be honest; the natural sculpting effects are a welcome bonus. It’s about gently moving fluid to clear waste, support immunity, reduce inflammation, and aid tissue repair. Less obvious, but equally important, is that healthy lymph helps transport fat and fat-soluble nutrients from the gut and remove toxins and metabolic waste from tissues which hugely impacts our digestion and therefore overall energy. When your lymph is moving well you’ll feel lighter, clearer, and more energised.
Think of it as housekeeping for your health: the great thing is that it really only requires small, but regular efforts — focus on movement, breathwork, hydration, and gentle massage (at home or in clinic) — this keeps everything running smoothly, supporting both how you look and how you feel.
How I use lymphatic drainage in clinic:
Lymphatic support is woven into everything I do. In my facials, I combine gentle lymphatic drainage with Eastern European & Japanese Kobido sculpting massage techniques, boosted by advanced technology to encourage flow and release tension; to leave skin looking lifted and refreshed.
Body Treatments in Clinic
For the body, I often incorporate compression boots (a favourite among clients) - an amazing enhancement to your facial that helps circulation, recovery, and that overall ‘lighter’ feeling from top to toe. They’re used as an enhancement in any of my facial treatments, just request or add-on when booking.
Infact, based on my own experiences with these treatments; I’m currently enquiring about training in full-body lymphatic drainage massage, with the aim of offering this as a dedicated treatment to compliment my facials in the near future. With a goal to support everyone; from new mums, busy professionals, to those looking for post-operative care . If it’s something you’d be interested in, you can register your interest here.
From My Desk This Week:
One product I’m loving: My favourite recent discovery for manual lymphatic drainage on the limbs and torso: a wooden massage roller ( this one on Amazon). It’s a simple, curved tool with handles at each end that makes at-home lymphatic drainage surprisingly easy and quick. Roll it gently along the thighs, stomach, or arms towards the heart, and you’ll feel puffiness melt away. It’s very affordable, easy, and genuinely works to drain the legs and feel lighter all over.
What I’m reading/listening to: I’m re-listening to Atomic Habits on audiobook to give myself a reset after the school holidays. My routines and the habits that usually keep me feeling good (and moving toward my goals) have definitely taken a back seat lately (anyone else?). This book is honestly the ultimate ‘kick up the butt’ if you’re feeling stuck — it’s practical, motivating, and such a good reminder that just 1% better each day really does add up.
In the media: Ultra Violette (a go-to Australian SPF brand) has announced it’s pulling Lean/Velvet Screen from the market, effective immediately. I wrote about this SPF drama a while ago, and it’s a shame, as this was often my go-to recommendation for those wanting a mineral SPF without a heavy texture or white cast. That said, I respect the transparency—they acknowledged the issue and acted, which many brands in similar situations don’t/are less forthcoming. SPF testing is complex, with results varying between labs and contract manufacturers, so this appears to be an isolated incident rather than a sign the whole range is ineffective (they’ve since re-tested and stress-checked the rest). For me, it’s not a reason to abandon the brand entirely, though I understand why some people might feel differently. The key takeaway: keep wearing SPF daily — it remains one of the most powerful defences against skin cancer. Personally, I’ll continue to reapply consistently (with Ultra Violette and other trusted brands) because some protection will always outweigh none.
Small shift to try this week: Keeping it simple this week: get outside. Even a short walk or sitting in the park can make a huge difference to our mood and nervous system. If you saw my recent Instagram post, you’ll know I love green space, fresh air, and time outdoors (a true kiwi) — they’re such underrated parts of a holistic lifestyle that support our overall health, and how we age. It lowers cortisol, blood pressure, and heart rate, boosts vitamin D, and relaxes the mind - no brainer.
As always, I hope this helps us all navigate some popularised topics around ageing with intention and ease. I’d love to hear your questions or any topics you’d like me to break down in future newsletters.
With grace,
Charlie x
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