Do you ever feel… just bloated and gross? Maybe you didn’t even do anything to make your stomach suddenly look like you’re 6 months pregnant. Or gurgle like that, at lunch, in front of everyone. Maybe you’re all too aware that you have overdone it a little in the last few days, but c’mon, it was just a little pizza! It’s confounding as to where all this belly bloat came from. And so suddenly too! Is this what pizza (or, nothing at all actually) does to you now? 

It might be a case of lymph buildup in your body, and there’s a chance that the remedy could be as simple as a few minutes of self-massage. (1)

What Is Lymph?

The human body is incredibly efficient at cleaning itself and keeping on top of potential threats. One way it does this is via the lymphatic system, a whole network of tissues and organs that are stationed all around your body, some of which are called lymph nodes. Lymph nodes are in charge of carrying lymph, a fluid containing infection-fighting white blood cells, throughout the body. They also filter waste from the lymph and carry it away for the body to dispose of. (2)

But the lymphatic system doesn’t function like the heart does, for example. It doesn’t have a pump… a way of flushing itself. That happens naturally, under normal circumstances, by simply moving our bodies. But sometimes it doesn’t happen naturally, and that can be one cause of that instant 6-month pregnancy belly. 

What is Manual Lymphatic Drainage?

Manual Lymphatic Drainage, or MLD for short, is essentially a gentle massage, with the focus on areas near and around the lymph nodes. It’s a method of encouraging the lymph to skedaddle, as well as reabsorption of fluids, and removal of waste too. One important key to this massage method is a very light touch. With that in mind, here are 8 moves to try. (1)

Neck pulls:  

Place four fingers on each side of your neck. Make five gentle circles, then move the fingers down the neck and repeat.

Collarbone lifts: 

Put your right index and middle fingers in the space between your left collarbone and the muscle on the top of the shoulder. Put your left index and middle fingers in the space between your right collarbone and the muscle on the top of the shoulder. Gently pull downward toward the collarbone, three times.

Solar plexus circles:

With your right hand on the solar plexus (where your ribs come together in front) make five gentle clockwise circles.

Descending colon strikes:

With your right hand just above the left hip bone, make five light strokes downward toward the pubic bone.

Descending colon circles:

Place your left hand on the space just above your left hip bone. Keep your hand here and make 5 gentle circles toward the belly button. Repeat 3 more times, moving downward.

Ascending colon circles:

Repeat the above colon circles on the right side, and moving down toward the pubic bone.

Transverse colon circles: 

Now follow a line from right to left, making five circles and then advancing a little more, for a set of 5 circles at 4 different points right to left. Do the same from left to right. 

Lastly, make 4 big circles around your whole abdomen. Make these circles clockwise, and as you do, wave bye-bye to belly bloat and give a hearty welcome to some much-needed relief!