How To Perform a Lymphatic Drainage Self-Massage

Seeing a massage therapist for lymphatic drainage massage may help you find relief from fluid buildup and even painful swelling. This gentle massage technique moves lymphatic fluid (aka lymph) throughout your body.

But if you can’t get in to see a professional as often as you’d like, it’s time to take matters into your own hands — literally.

“You can do lymphatic drainage self-massage at home,” says massage therapist Tori Harsha, LMT. “It’s a very easy technique to learn and a very beneficial form of self-care.”

Lymphatic drainage self-massage involves gently manipulating certain areas of your body to help move excess fluid away from your tissue and toward your major lymph nodes. You may benefit from it if you have:

• Chronic congestion
• Headaches
• Swollen lymph nodes in the neck
• Swelling (edema) in your abdomen, hands and legs

How to do lymphatic drainage self-massage on your face

It only takes a few minutes to do a DIY lymphatic drainage facial from the comfort of your own home. Talk about a soothing way to start the day!

“It’s great if you wake up a little puffy or congested, and you just want to get that swelling to go down before you head into work,” Harsha says. “The goal is to pull the fluid from your face toward the lymph nodes in your chest and armpit area.”

A few tips before you begin:

• Do it after a shower. Harsha recommends performing this type of self-massage after a shower or bath, when your body is warmed up.
• Start with breathwork. Doing some deep breathing techniques can help you relax.
• Use a light touch. “Your lymph vessels are a very superficial system, so it’s important to use very light, gentle pressure,” Harsha advises. “You don’t want to squash them!”

Here’s how to do it:

1. Activate the lymph nodes in your chest

You have hundreds of lymph nodes throughout your body, but they’re clustered in certain areas of it. Begin by stimulating the axillary lymph nodes in your armpits, which gets them ready to receive additional lymphatic fluid.

Remember to keep it light. “You want to be very strategic about where and how you’re pushing,” Harsha reiterates. “You should just be massaging the skin; you don’t want to access muscle tissue.”

With the palm of your right hand, press lightly on your center chest and out toward your left armpit. Repeat the motion, moving your left hand toward your right armpit. Do this 10 more times, adopting a rhythmic motion.

2. Start at the top of your neck

Put your hands on either side of your neck, with the pads of your fingers resting slightly below your ears — this is just beneath your occipital lobe (the bottom of your skull) and the back of your jaw.

Move your fingers in a gentle, circular motion, moving your skin downward toward your chest. Repeat this motion five to 10 times.

“You want to gently pull down toward the lymph nodes, which pulls down the lymphatic fluid and flushes out the area,” Harsha explains. You may start to feel some drainage in the back of your throat.

3. Move to your forehead

You have lymph vessels all over your face, Harsha says, so it’s time to perform the same circular motion on your forehead.

Use your fingers to gently make circles above your eyebrows, moving downward to your temples. Repeat at least 10 times.

4. Next up, your undereye area

Performing MLD here may lessen congestion and decrease puffiness, Harsha says.

With the pads of your fingers on the apple of your cheeks, make the same gentle, downward, circular motion. Repeat 10 times, though you don’t have to stay in exactly the same place with each circle. It’s OK to move up your cheekbones, if that feels good.

“You’ll really start to feel it as you flush out that fluid and increase flood flow to the area,” Harsha notes.

5. Finish where you started, back at your chest

Returning to your chest area, perform the same light, sweeping motion you did in the beginning: right hand to left armpit, left hand to right armpit, for a total of 10 times.

“You always want to go back where you began and flush out those main lymph nodes again,” Harsha further explains. “You’re just trying to get that excess fluid to move into those axillary lymph nodes before you wrap up.”

Plus, Harsha shares two key tips for winding down after you’ve given yourself this type of massage:

• Chill out afterward. Lymphatic self-massage can bring some temporary side effects, so you may want to take it easy when you’re done. “You may feel a little bit of fatigue, headache or nausea from getting that fluid to flush through the body,” she warns.
• Stay hydrated. When you’re finished, build on the work you’ve just done by drinking plenty of water throughout the day, which will keep you hydrated and continue to promote drainage.

Who shouldn’t do lymphatic drainage self-massage?

You shouldn’t do lymphatic self-massage when you’re in the active phase of an illness.

“If you currently have a sinus infection or any other sort of infection, make sure you’ve been on antibiotics for at least a week before you have any sort of lymphatic drainage work done,” Harsha states.

MLD is also not a fit for people who have:

• Blood clots or deep vein thrombosis
• Cancerous tissue
• Cellulitis
• Heart disease
• Kidney disease
• Skin damage from radiation therapy
• Tuberculosis

Finally, lymphatic self-massage is also often recommended for people with lymphedema, a condition that keeps your lymphatic fluid from flowing as it should. But if you have a lymphedema diagnosis, you should always speak with your healthcare provider before trying it.

And, in general, it’s always best to check in with a healthcare provider first. But if they give you the go-ahead, this simple, soothing technique is worth working into your regular self-care routine.