Ayurveda and Immune Resilience: Tips for a Healthy Lymphatic System
In Ayurveda there are many ways we can support the subtle essence that is called ‘ojas,’ otherwise known as our immune boosting life force, luster and vitality. Of the many ways to bolster physiological resilience and wellbeing is through maintenance and care for our lymphatic system.
In Ayurveda, the lymphatic system is integral for clearing “ama” or toxins from the body. It is often referred to as the body’s sewage or draining system. It boasts a wealth of vital functions and is responsible for filtering out waste and bacteria, assisting blood circulation, absorbing fat from the digestive tract and producing lymphocytes, white blood cells that enhance our protection and defense against disease.
Ayurveda understands the lymphatic system to be closely related to rasa dhatu, the bodily tissue composed of plasma and other fluids. Rasa is the first dhatu that we typically aim to nourish, and in turn it supports the tonifying, building and health of the other six dhatus. When rasa is healthy, one experiences contentment, joy, strength, consistent elimination, clear eyes, supple skin and lustrous hair. In the mind, rasa adds juiciness and flavor to life, a sense of calm ease, and creates a protective boundary for physical and emotional resilience.
Signs that your lymphatic system may need support
Swollen lymph
Chronic fatigue
Feeling sluggish, heavy and weak
Reoccurring infection
Skin breakouts & blemishes
Swelling or buildup of fluid (commonly in arms and legs)
Arthritis
Digestive disorders
How to move and circulate the lymph
There are 3 ways to move and circulate lymph.
Muscular contraction
Gravity
Gentle Massage
Practices to Nourish the Lymphatic System
Below are specific practices you can explore to support your lymphatic drainage, circulation and increased immunity.
1. Stay hydrated and drink plenty of water
Not only does proper hydration support the cleansing of toxins or ama in the body’s system, but it also supports mobility of lymph.
2. Yoga Asana for Lymph
Asana poses can move lymph through the muscular contraction which acts as a pump to circulating the lymph. In addition, changing the body’s orientation to gravity can help drain lymph in areas of build up or stagnancy. Key areas that lymph nodes gather are in the neck, armpits, abdomen and groin. 5 ways to move lymph in yoga include:
Neck release stretches
Twists compress and release the abdomen
Chest expansion postures like bow pose or hands clasped behind back open armpit region
Lunges such as low or lizard lunge stimulate groin
Inversions such as legs up the wall allow gravity to support drainage
3. Abhyanga Self Massage or Gentle Massage
Abhyanga is the ancient practice of self-massage with the application of warm oil to the skin, our body’s largest organ. According to one of the classical Ayurvedic texts, the Ashtanga Hrdayam: “Abhyanga should be resorted to daily. It wards off old age, exertion, and aggravation of vata.” Through the sense of touch, this practice boosts immunity, supports the nervous system, lowers cortisol stress levels, and improves self-love and confidence. It is also essential for moving lymph to cleanse and revitalize the body.
Practice with smooth, long strokes towards the heart and circular motions around the joints. Spend time massaging the breasts, armpits, neck, groin and abdomen. For breasts, massage in a circular direction. For the stomach, gently massage in a clockwise direction with both hands.
Banyan Botanicals and Paavani Ayurveda also offer amazing herb-infused blends.
4. Pranayama Breathwork
Breathing is one of the primary ways our body releases toxins. By breathing deeply we alter the intra-abdominal pressure which stimulates lymph flow. We can think of the inhalation and exhalation as a natural massage on the internal organs, rhythmically squeezing and releasing to wring oneself out. 3 breathing practices to try.
Diaphragmatic Breathing
Diaphragmatic breathing is said to “stimulate the cleansing of the lymph system by creating a vacuum which pulls lymph through the bloodstream” according to Dr. Jack W Shields, MD. Lie on your back and place your hands on your belly to help you sense this action. Inhale through the nose, fill up the lower abdomen, then the middle, then the upper as you pull the diaphragm downward. Exhale releasing breath from the top, middle then lower belly as your draw the diaphragm back up.
Bhastrika Breath of Fire
This breath is heating, increases fire element, and incorporates muscular contraction of the abdomen to support circulation. In breath of fire, one implores forceful inhalation and exhalation in synchronization with expanding and contracting the belly.
Kapalabhati or Skull Polishing Breath
Similar to Bhastrika Breath of Fire, Skull polishing also has a heating quality that energizes and cleanses. Inhale through the nose, forcefully exhale through the nose while contracting the navel towards spine (or the belly inward). The inbreath (for most) happens naturally. You can imagine this to be like pumping the belly.
5. Take alternate hot and cold showers
This biohack creates a pump-like action in the body. How? The hot water dilates blood vessels, and the cold water contracts them. Try showering in warm or hot water for 3-5 minutes, followed by cold rinse for 1 minute. Repeat 3-5 times and finish with cold. Studies show this is an immune system tonic, improves blood circulation, regulates body temperature, increases metabolism, alleviates depression, deepens breathing and yes, supports lymphatic movement!
6. Exercise
The lymphatic system is stimulated by movement of muscles and increasing your heart rate, thus exercise is integral for whole-body health. Not to mention, it comes with a myriad of benefits for mood, sleep, body function and more.
These are just a few ways to support your immune function and overall health. I hope you find them useful in your journey. If you’d like to know more about Ayurvedic health counseling you can explore opportunities to work together here.
Written by Gaby Colletta, Ayurvedic Health Counselor, Somatic Therapist & Yoga Instructor E-RYT 500, YACEP, AHC.
Sources
Ayurveda Secrets of Healing by Maya Tiwari
Why Lymphatic Health Matters and How to Perform Lymphatic Drainage Massage by Paavani Ayurveda
Yoga Video to Boost Your Body’s Lymphatic System Drainage and Immunity by Sejal Shah via Art of Living
Deep Breathing and the Lymphatic System by Edely Wallace CDT, MLD, E-YTT 500
Disclaimer: The content on this website is intended for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or another qualified health provider regarding any medical concerns.