Diaphragmatic Breathing and The Lymphatic System

The lymphatic system is a vital system of the body that is often overlooked. For some reason, in every textbook it is depicted as green. In actuality, it is clear or murky white from proteins and lipids. It looks a lot like the vascular system and that is no mistake. Its main function is filtration of blood plasma in the capillary beds. So where the vascular system goes, so does the lymphatic system. It returns 3 liters of fluid to the blood every day. In this process, cellular debris and waste is filtered out. The lymphatic system also has a role in immune response, releasing T-cells from the bone marrow to the thymus to neutralize pathogens. 

The lymphatic system is one continuous system, and if something is dysfunctional in the system, you get back up in the form of swelling. Muscular contraction causes movement of the lymphatic system. That is why when you are sedentary, like on an airplane, your socks leave indentations. Because of gravity and the lack of movement, your ankles swell. 

One key difference between the lymphatic system and the cardiovascular system is the heart. The heart is a pump that facilitates the circulation of blood. The lymphatic system does not have a pump. On top of that, the lymph is drained in the chest so it has to move against gravity. More specifically, the right upper quadrant drains in the upper right chest, and the rest of the body drains in the left upper chest. 

There is a specialized part of the lymphatic system called the cisterna chyli. It is the most common drainage trunk of the lymphatic system and facilitates drainage for the whole body besides the upper right quadrant. It resides in the upper lumbar vertebrae. This is a good thing because as you inhale, the abdominal cavity and lungs fill, and press on the cisterna chyli and the thoracic duct, pushing excess fluid off to be drained. In other words, breathing (particularly diaphragmatic breathing) is one of the key ‘pumps’ of the lymphatic system. 

Another way to facilitate lymphatic drainage is through movement. As stated above, muscular contraction pushes fluids through the system. If you’ve ever seen someone in a shoulder sling, there is usually a ball at the end of it for them to squeeze. It’s not about strengthening the grip, it more acts as a mechanical pump for a swollen shoulder. Vertical movement is particularly good, and I recommend jumping rope for lymphatic movement. 

So if you just banged your elbow and it is swollen, go for a walk. Maybe lay down afterwards and work on some breathing. These simple things can have a dramatic effect on swelling.