HRV (heart rate variability) is a hot topic, and for good reason. It’s a measure of your autonomic nervous system which is highly tied to the lymphatic system. The lymphatic system is where immune responses are launched. Lymphatic drainage can help improve heart rate variability (HRV) by reducing stress, enhancing circulation, and promoting parasympathetic nervous system activity. This can have a direct effect on swelling.

The autonomic nervous system, involves the sympathetic nervous system (SNS) and parasympathetic nervous system (PNS), this is how they affect the lymphatic system:

The sympathetic nervous system (fight or flight response) can influence the contraction of lymphatic vessels, increasing lymph flow during times of acute stress.
On the flip side, the parasympathetic nervous system (rest and digest) promotes relaxation, potentially helping to improve lymphatic drainage during times of calm or recovery.

Gentle lymphatic drainage techniques stimulate the vagus nerve, which enhances parasympathetic tone and promotes relaxation. Since HRV is a marker of autonomic balance, improving parasympathetic activity leads to a higher HRV, which is linked to better stress resilience and cardiovascular health.

The lymphatic system helps remove metabolic waste and excess fluids. By improving lymphatic flow, the body reduces chronic inflammation, which can lower sympathetic nervous system (SNS) dominance. Since high stress and inflammation are associated with low HRV, reducing them supports better HRV.

Lymphatic drainage also helps improve blood circulation and oxygen delivery by preventing stagnation and fluid retention. Better circulation supports cardiac efficiency, which contributes to a more adaptive HRV response.

Better lymphatic function can improve detoxification in the brain (via the glymphatic system), reducing stress and improving sleep quality which is a key factor in HRV improvement.

Athletes and individuals recovering from illness or intense physical activity often use manual lymphatic drainage (MLD) to accelerate recovery and reduce stress load, leading to a higher HRV over time.

Here are some ways to incorporate lymphatic drainage into your routine to support HRV and overall well-being:

1. Self-Lymphatic Massage

Here’s a quick video on how to do this on your own:

2. Deep Breathing (Diaphragmatic Breathing)

Breathe deeply into your belly (not your chest).
Inhale for 4 seconds, hold for 4 seconds, exhale for 6-8 seconds.
This helps move lymph fluid and activates the parasympathetic nervous system, improving HRV.

3. Movement & Exercise

Rebounding (mini-trampoline) is great for lymph flow.
Gentle yoga, walking, or stretching also promote lymphatic circulation.
Leg elevation for 10-15 minutes can help lymphatic drainage.
Here is a way to rebound without a trampoline:

4. Hydration & Electrolytes

Drink plenty of water to keep lymph fluid moving.
Adding electrolytes (like potassium & magnesium) can enhance hydration and nerve function, supporting HRV.

5. Cold Exposure & Contrast Therapy

Alternating hot & cold showers stimulates circulation and lymphatic flow.
Cold exposure also improves HRV by increasing vagal tone.
Here is a video explaining how to use cold plunges for either sympathetic or parasympathetic stimulation:

6. Lymphatic Drainage Massage (Professional)

A certified lymphatic drainage therapist can provide a specialized massage to reduce fluid retention and activate the parasympathetic system.
Learn more about our Lymphatic specialist here

7. Sleep & Stress Management

Prioritize 7-9 hours of quality sleep.
Use meditation, mindfulness, or vagus nerve stimulation to enhance HRV.
Here’s a free pdf on 12 ways to improve sleep

Lymphatic drainage is conventionally used post surgery. However, it can be as effective for any athlete that likes to train hard. By improving lymphatic flow, reducing swelling, and supporting overall detoxification, lymphatic drainage can accelerate recovery and help you feel refreshed and ready for your next workout.

Lymphatic Drainage and HRV