Supporting Lymphatic Health, Relaxation, and Performance
In our fast-paced world, breathing is something we do without thought. Our breath can be shallow, hurried, and high in the chest. But what if your breath could do more? Deeper, more intentional breath improves your immune function, reduces stress, and can enhance your physical performance.
Welcome to the world of diaphragmatic breathing. This is a simple but powerful practice with wide-reaching benefits for your lymphatic system, nervous system, and overall well-being. Like any fitness activity, it takes practice to do it well, especially during times of high stress.
What Is Diaphragmatic Breathing?
Also known as abdominal or belly breathing, diaphragmatic breathing activates the diaphragm. The diaphragm is a dome-shaped muscle at the base of your lungs that plays a key role in respiration. Instead of shallow breaths from the chest, this method draws air deep into the lungs, causing the belly (not the shoulders) to rise and fall.
It’s the way we were born to breathe. And when we return to this natural rhythm, amazing things happen.
Boosting Lymphatic Motility
The lymphatic system is a major part of your immune defense, responsible for transporting lymph or lymphatic fluid. This fluid carries white blood cells, removes waste, and drains excess fluid from tissues. But unlike the circulatory system, the lymphatic system doesn’t have a central pump. It relies on muscle contractions, movement, and deep breathing to keep lymph flowing.
Diaphragmatic breathing creates a gentle “pump” through:
- Pressure changes in the thoracic and abdominal cavities
- Stimulation of lymphatic vessels in the chest and upper abdomen
- Enhanced flow of lymph from the lower body back to the heart
Regular diaphragmatic breathing helps keep lymph moving, reducing the risk of stagnation and supporting healthy immune function. For individuals managing lymphedema or recovering from surgery, this can be an important part of self-care.
Activating the Parasympathetic Nervous System
Shallow, rapid breathing is a signal to the body that it’s in “fight or flight” mode. The sympathetic division of the nervous system is turned on and active. When the sympathetic nervous system is functioning, the body feels under stress. Slow, deep diaphragmatic breathing tells your nervous system that you’re safe, switching on the parasympathetic response which is also known as “rest and digest.” The lymphatics are more active in this state. The mind and body feel a sense of calm. Stress and pain reduce, under your mindful control.
Diaphragmatic breathing impacts the body as follows:
- Lower heart rate and blood pressure
- Reduce cortisol (stress hormone) levels
- Improve digestion and sleep
- Create a sense of well-being
Use deep breathing to create a feeling of calm, presence, and emotional regulation any time, any place. Your breath is always with you. The diaphragm muscle is always at the ready. The trick is to remember that this tool is available for use. Especially when recovering from trauma, illness, or emotional stress, the relaxation response generated by mindful attention to diaphragmatic breathing is profoundly healing. It brings the body into a state where true repair and regeneration can take place.
Enhancing Exercise Performance and Recovery
Athletes and fitness professionals know that breath control is essential for efficiency, endurance, and recovery.
- Diaphragmatic breathing:
- Improves oxygen exchange for more efficient energy production
- Increases core stability and trunk control
- Supports postural alignment and reduces muscle tension
- Helps prevent muscle and even heart strain caused by holding the breath during exertional exercises
During exercise, learning to breathe from the diaphragm can reduce fatigue and promote faster recovery by enhancing oxygenation and lymphatic drainage which clears waste products like lactic acid more effectively.
Supporting Mind-Body Connection and Mental Clarity
Intentional breathwork also improves mindfulness, helping you tune into your body’s needs and emotions. It provides an anchor in moments of stress and encourages a deeper connection with the present moment. Your breath is available everywhere you go. This can be a powerful tool in:
- Managing anxiety and depression
- Coping with chronic pain or illness
- Calming the nervous system
How to Practice Diaphragmatic Breathing
- Lie down or sit comfortably.
- Placing one hand on your chest and the other on your belly.
- Inhale slowly through your nose, allowing your belly to rise while your chest remains still.
- It might take a few breaths to coordinate this movement. Your muscles may be more used to allowing the rib cage to rise. Be patient and take time to practice. The rhythm will come.
- Exhale slowly through pursed lips, gently drawing your belly inward.
- If you have trouble isolating the belly rise and belly fall with the breath, you may place a book on your belly for proprioceptive input.
- Repeat for 3-5 min (or longer), focusing on smooth, full breaths.
- Maintain your focus only on your breath and the sensations in the body. If your mind begins to wander, return your focus to the feeling of the chest and belly rising and falling.
With practice, this will become a natural and automatic rhythm in your daily life and can be tapped into at any time.
Small Breath, Big Impact
Diaphragmatic breathing is one of the simplest yet most profound tools we have for improving health and wellness. Whether you’re recovering from illness/surgery, promoting lymphatic wellness, seeking calm, or enhancing your workouts, reconnecting with your breath can open the door to healing from the inside out.
Breathe deep. Move well. Heal fully. Relax, you’ve got this.
If you are experiencing pain, fatigue or lymphedema and need guidance on a personalized program, connect with an Occupational Therapist in Evanston, IL at the website link below.
Flourish Recovery & Wellness 