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Lymphatics Exercise: Creating an Exit

A Brief Introduction to the Lymphatic System

The lymphatic system flows like rivers throughout our body, running from the depths of our organs, joints, and muscles, braiding out to the surface just beneath our skin, and finally emptying into the subclavian vein. From here it flows into the ocean of our excretion system and leaves our beautiful bodies for good.  In a very simple view we can think of the lymphatic system as our natural water purifier. Just like a river, the lymph flows in one direction. While it is draining the waste from our tissues it is also carrying important immune cells known as lymphocytes. It is this system that works to recognize and respond to foreign cells. The lymph system then is a strong supporter of our immune system. It is the lymphatics that initiate, regulate, and resolve inflammation, be it acute or chronic. So, when we get sick or injured we can thank the lymph system for filtering the bad stuff out and ensuring the good stuff is going where it needs to go to promote health. Just like a river we can get little log jams and debris that slow or even block the flow. When this happens to an extreme it is known as lymphedema. This usually takes a disease state or an altered lymph system (e.g. removed lymph nodes) to occur. I don’t know about you, but sometimes I just feel murky or slow moving. Since I get pretty nerdy about progressing my own Body IQ, lately I’ve been playing with a few lymphatic promoting techniques to flush off the slug feeling. Guess what – they are working for me!

So, this month I will share a few lymphatic practices with you and I’d love to hear how your system responds.

 

Lymph Diagram

Let’s practice.

These short practices can be used when we are feeling a little sluggish, boggy or murky and/or they can be used more regularly to give the lymphatic system a bit of a boost to help clear and brighten our tissues.

The first step to promoting lymph flow is to create an exit. So, let’s do that with a progression from last week’s look at breath and lymphatics.

Lymphatics Exercise: Creating an Exit

Out of the Head and Onto the Mat

Find a comfortable position seated or lying or even standing.

Take a few moments to bring your breath into your conscious focus.

Gently begin to encourage the air in and out through your nostrils.

When you feel ready, begin a 3-part breath with a pause at each third.

Begin with a gentle yet strong inhale-

Sipping through your nose to fill your belly, 1/3 of a full breath, and pause with the breath held

Continue to sip into your nose to fill your ribs, 2/3 of a full breath, and pause holding the breath in

Finish sipping through your nose to fill the chest cavity, 3/3 this is your full comfortable capacity, pause here again.

Then slowly and completely release all the air through your nose

Repeat as many times as it feels comfortable

Hint – personally when I think I’ve had enough breath practice I encourage myself to soften and do at least 3-5 more rounds…

Take a moment to notice any shifts in your system – body, mind, spirit.

Maybe choose to make a few notes in your journal.

Off the Mat and Into Life

If we continue with the image of a river, it makes sense to clear the channels nearest to the mouth where it connects to the ocean before moving further up river, right?

In our body that channel would be the thoracic ducts. These live just beneath each clavicle (collar bone). We can help clear them by simply tapping.

I like to take the four fingers on each hand and gently tap them over the top edge of each clavicle simultaneously, drumming while moving slowly from the center toward each shoulder and back again. Set whatever cadence feels natural to you, let fingers bounce along with ease. No need to beat yourself. Continue tapping for at least a minute, maybe up to five.

Consider choosing a specific time of the day to do this activity. Could be first thing in the morning or as part of your bed time routine. Whatever works best for you. We will add a few more activities over the month. So, it might help to begin to set the routine now at a time that allows for a little expansion.

Thank you for being part of this mission of continuing to build our own Body IQ in community with each other.

Marnie seated in yoga pose

If you want to learn more about the lymph system, follow along with Body IQ for the month of April. Each week of April I will offer insight into lymphatics. A special note of thanks to Yoga Medicine and Tiffany Cruikshank for sharing knowledge and inspiration through their Lymphatics Yoga Teacher Training. 

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