5 Minutes a Day to Support Your Lymphatic System (Plus Appointments Available This Week)

Hi friends,

One of the most common things I hear from clients is:

"I feel puffy.""My legs feel heavy.""I just don't feel like my body is moving fluid the way it should."

While there are many possible causes, supporting your lymphatic system is one simple habit that may help your body maintain healthy fluid movement and overall wellness.

I believe you should have tools you can use at home between appointments, so here's the exact routine I recommend to many of my clients.

Step 1: Start with Deep Breathing

Take 5 slow belly breaths.

Your diaphragm acts like a natural pump for your lymphatic system.

Step 2: Open Your Drainage Points

Using very light pressure, gently stretch the skin:

• Just above your collarbones (10 times)

• From just below your ears down toward your collarbones (5–10 times)

• Gently pump each armpit (10 times)

• Gently pump each groin crease (10 times)

Think of this as "opening the exits" before moving fluid toward them.

Step 3: Move the Lymph

Always use very light pressure—you're stretching the skin, not giving yourself a deep massage.

• Feet → Ankles

• Ankles → Knees

• Knees → Groin

• Hands → Elbows

• Elbows → Armpits

• Abdomen → Gentle clockwise circles

Repeat each area 5–10 times.

Step 4: Dry Brush Before Showering

Using a natural-bristle brush:

✓ Brush toward your heart.

✓ Start at your feet.

✓ Work upward.

✓ Brush your arms toward your shoulders.

✓ Use gentle clockwise circles on your abdomen.

Remember: Light pressure works best. Your skin shouldn't hurt or become irritated.

Step 5: Finish with Water & Movement

Drink water.

Go for a short walk.

Stretch.

Even 10–15 minutes of movement helps your muscles keep lymph moving.

Professional lymphatic drainage takes these principles even further with specialized techniques tailored to your body. Many clients enjoy sessions as part of their wellness routine to support circulation, relaxation, and temporary reductions in feelings of heaviness or puffiness.

✨ I have appointments available this week if you'd like some extra support.

Simply reply to this email or send me a text, and we'll find a time that works for you.

Whether you see me this week or simply start practicing these techniques at home, I'm cheering you on. Small, consistent habits can make a meaningful difference over time.

I look forward to seeing you soon!

With gratitude,

Ashley Biro, CTN, CHHP, LEHP #1517NCLMBT #14844

Fire & Ice Holistic Health