THE JOURNAL

The 10 Minute De-Puff Routine You Need in Your Life The most effective health habits are the ones you stick with consistently. That’s why enhancing an existing daily routine, like brushing your teeth, with another practice (AKA habit stacking) can feel easier than introducing something entirely new. Enter your morning shower, an easy opportunity to create an advanced lymphatic drainage routine which also happens to boost mood, energy and gut health - all before you leave the bathroom.  The lymphatic system plays a key role in detoxification and immune health, and is often ignored in the world of wellness. Unlike the circulatory system, it doesn’t have a built-in pump, and instead relies on muscle movement, deep breathing and manual stimulation to keep lymph fluid moving, which in turn removes unwanted toxins from our bodies. When that fluid becomes stagnant, it can lead to puffiness, swelling, sluggishness and weakened immunity. So the more we can do to move it, the better we will feel. Here’s a simple, 6 step morning routine: 1. Dry body brush Before stepping into the shower, take a few minutes to dry body brush your skin (see our Natural Body Brush if you don’t have one yet). Not only a great way to exfoliate, gentle brushing also encourages lymph flow and boosts circulation by bringing blood to the skin’s surface. An invigorating way to wake yourself up – you’ll often feel a tingling sensation – the trick is to lightly whip the brush in upwards strokes towards the heart and midline. Begin at your extremities – hands and feet – then work inwards towards the heart and other lymph nodes, such as the groin, back of the knees, neck and armpits.  2. Add a 3 minute stomach massage. A DIY lymphatic stomach massage can treat bloating, puffiness and indigestion, while also encouraging detoxification. First, it’s important to activate key lymph nodes, especially those under the collarbones, groin and in the armpits, by lightly pressing or pulsing each area a few times with your fingers. Then, after adding some body oil for slip, place your hands on your abdomen (between your hip bones) and make five to ten gentle, circular motions around your belly button, working from the inside, outwards. Keep the pressure light and rhythmic, avoiding a deep tissue pressure in favour of a softer approach.  3. Breathe deeply throughout.  Diaphragmatic (or abdominal) breathing is a simple yet powerful way to support lymphatic flow. By engaging the diaphragm with each deep inhale, you help stimulate the movement of lymph, while also calming the nervous system, reducing stress and improving respiratory efficiency. How to execute? Inhale slowly and deeply through your nose, focusing on expanding your abdomen rather than your chest – you should feel your belly rise as your diaphragm fills with air. Placing one hand on your chest and the other on your stomach can help you connect with the movement – aim to keep the top hand still while the lower one rises and falls. Continue for a few minutes, breathing slowly and rhythmically to fully experience all the benefits. The best part? You can do this whilst you’re body brushing or doing your massage.  4. Jump! A little bounce goes a long way when it comes to pumping healthy lymph flow through the body. Whether you do it before your shower or afterwards, the impact and corresponding muscle contractions help move lymph fluid through the body, flushing out toxins and promoting circulation. Not to mention it also offers you a quick hit of cardio and can lift your mood. Aim to bounce for around 2 minutes. 5. Have a contrast shower At the end of your shower, use temperature to finish your lymphatic detox. Switching between hot and cold water is a simple yet powerful way to boost circulation and support lymphatic flow. The alternating temperatures cause blood vessels to dilate and constrict, which helps to mobilise stagnant lymph fluid and invigorate the body. Research also suggests that it can reduce muscle soreness, ease swelling and even help manage pain, all without the need for a home sauna and cold plunge duo. Easy to incorporate into your routine, just alternate between 30 seconds of cold water and one to two minutes of warm, repeating for as long as you can.  6. As always - hydrate Our lymphatic fluid is predominantly made up of water, so the more hydrated we are, the more efficient our system is at carrying waste from the body. As well as drinking plenty of water, try adding our favourite - Cellular Hydration - into your morning drink. We like to add it to a large water bottle (think 1.5L) and aim to finish it by the time you start your work day. Starting off the day with good hydration can help boost energy, stabilise blood sugar and support mental clarity.  If you’re feeling in need of more detox support, try adding Deep Detox in the evening, which enhances the liver’s natural detoxification pathways and supports elimination. Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner.