I’ll be honest: I never experienced a lymphatic drainage massage before this. But after seeing it go viral all over social media (and those intense before-and-after sculpting shots), I was very, very curious. I booked an appointment at Touch Massage Bar, at its newest in Midtown Toronto location, with Rayanne Bartley, who’s been treating clients there for four years.
I didn’t know what to expect, but halfway through the treatment, I could actually hear things happening in my body. My abdomen sloshed and grumbled (Bartley explained I was experiencing some blockages). I could feel my insides moving up toward my sternum.
Curious if a lymphatic drainage massage could be right for you? Learn from my own experience and some expert insights to see if it’s something you might like to try.
Images by Grow Digital
Lymphatic drainage massages vs deep tissue massages
I’m used to deep-tissue massages. I book them often for muscle recovery and to ease pain from things like bad posture or sleeping awkwardly. But this lymphatic experience was something else entirely. Instead of that satisfying deep pressure I normally crave, the lymphatic massage felt more like a rhythmic, intentional movement across my skin; it was almost meditative. It made me realize that while regular massage targets muscles, lymphatic drainage taps into something deeper, and both serve their own purpose.
With lymphatic drainage, the pressure was much lighter, but I could actually sense the fluid in my body moving, especially around my abdomen, and I knew it was helping. It wasn’t about breaking up knots; it was about helping my system flow better. Toward the end, I even felt my nose running.
Both types of massage have their place in my self-care regime now, depending on what my body needs: recovery for my muscles or a feeling of a reset for my whole system.
How are lymphatic drainage massages different from a regular massage?
During a deep tissue massage, the therapist uses firm, targeted pressure to work deep into muscles and fasciae, helping to break up knots and release chronic tension. In contrast, lymphatic drainage therapists use light, rhythmic strokes designed to stimulate lymph flow and move excess fluid through the body.
“Deep tissue is about muscles. Lymphatic drainage is about circulation,” explained Saira Lakhani, founder of Touch Massage Bar, “It’s not painful – it’s sculpting, it’s energizing.”
For some people, they will immediately need to use the washroom after their session is finished. I didn’t personally experience this, but I could see how some people would.
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How does lymphatic drainage massage work?
Unlike your circulatory system, your lymphatic system doesn’t have a heart to keep things moving; it relies on breath, movement and manual stimulation (massage) to help move around excess fluid in the body.
Lymphatic massage always starts with “pumping” the lymph nodes. Bartley began my session by gently stimulating the nodes in my neck to get the flow going. As she worked, she explained the difference between the main types of lymphatic drainage massage. Manual Lymphatic Drainage (MLD), which includes clinical methods, such as Vodder, Foldi, and Casley-Smith, which is a slower, ultra-gentle technique often used post-surgery and for chronic swelling.
At Touch Massage Bar, though, the approach is a little different. “Our lymphatic drainage massage is inspired by the Brazilian method,” explains Lakhani, “It’s faster and more rhythmic than traditional techniques like manual lymphatic drainage, but still incorporates the essential pumping and sweeping motions to stimulate lymph flow.”
Unlike a typical deep pressure massage, the focus here is on energizing your system and encouraging your body’s natural detox process. The goal here: “Flushing out excess fluid, reducing bloating, boosting circulation – and leaving you feeling lighter and more refreshed, both inside and out,” says Lakhani.
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How does lymphatic drainage massage support the immune system and inflammation?
Stimulating the lymphatic system through massage can support your body’s ability to regulate inflammation more efficiently, reducing strain on the immune system over time.
“Lymphatic drainage massage assists in reducing swelling and inflammation in the body by improving the movement of lymphatic waste and decreasing bloating,” explained Bartley. But unlike your circulatory system, which has the heart to keep blood moving, your lymphatic system relies on movement, breathing, and manual stimulation to keep things flowing.
When the lymphatic system is working properly, it helps the immune system fight off infections and reduce swelling in tissues. According to the Cleveland Clinic, the lymphatic system plays a major role in immune health by producing and releasing lymphocytes (a type of white blood cell) and other immune cells that hunt down and destroy invaders like bacteria, viruses, parasites, and fungi.
I have a history of inflammation tied to food sensitivities – eating certain foods I didn’t tolerate well led to bloating, fatigue and systemic inflammation that would linger for days.
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What are the benefits of lymphatic massages?
If you’ve ever dealt with that heavy, puffy feeling from travel, a salty meal or just overall sluggishness, your lymphatic system might need a massage. This type of massage can help move fluid, boost circulation and leave you feeling lighter and more energized. For me, it was pretty much instant. Here are some of the benefits:
- May see an immediate reduction in bloating and puffiness
- May boost circulation for that natural, lit-from-within glow
- May provide digestive support and reduce sluggishness
- May reduce swelling after surgeries or procedures
Who should try a lymphatic massage?
Full disclosure: I’m a sucker for any wellness, beauty and health trends I find on Instagram and TikTok. Truthfully, I was first intrigued by all the before-and-after videos showing people looking noticeably less bloated after just one lymphatic drainage massage. But beyond the social media hype, I had a real reason for giving it a shot. I’ve seen a big reduction in inflammation after cutting out foods that trigger my body, so I figured, why not try something new and see if I could take my results even further?
Bartley recommends their lymphatic massage treatment for those with:
- Having just experienced a surgery where edema may present
- A compromised immune system
- Autoimmune-related conditions leading to inflammation
- Excessive or chronic bloating
- Poor circulation
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Can lymphatic massages help with specific conditions?
Yes, and in more ways than you might think. According to WebMD, lymphatic drainage massage may help with:
- Lymphedema: Swelling due to lymphatic fluid buildup, often after surgery.
- Chronic venous insufficiency (CVI): Poor blood flow in the legs, leading to swelling.
- Fibromyalgia: A condition causing widespread pain and tenderness.
- Rheumatoid arthritis: An autoimmune disorder causing joint inflammation.
- Lipedema: A disorder characterized by abnormal fat accumulation, often in the legs.
For those dealing with chronic conditions, like lymphedema (a type of swelling caused by a buildup of lymph fluid), traditional Manual Lymphatic Drainage (MLD) techniques are often recommended by health care providers. These methods are typically performed by specially trained therapists, sometimes in clinical or medical settings, to manage serious swelling and prevent complications.
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Are there any risks?
Lymphatic drainage can be gentle and safe for most people, but it’s not for everyone. Bartley says that in pregnancy, lymphatic drainage may help manage fluid retention, but everyone should get approval from their health care provider first.
Anyone with a history of cancer, recent surgeries, congestive heart failure and/or unexplained swelling should also consult their healthcare provider before booking a session, just to make sure lymphatic stimulation is safe and a fit for them.
When in doubt? Always check with a healthcare provider before booking your session.
How often should you get a lymphatic drainage massage?
It depends on your goals, but here are some general rules of thumb shared with me at my appointment.
- For general wellness and detox: Once or twice a month
- For post-surgical recovery: Multiple sessions per week or as guided by your doctor
- Before a big event: Two to three days beforehand for peak results
“Everybody responds differently,” Lakhani says. “It’s to help stimulate the lymphatic system so your body can do what it’s naturally designed to do.”
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How to boost your lymphatic health at home
Want to keep that post-massage glow (and de-puff) going? Lakhani says her clinic recommends doing the following:
- Drink lots of water. ”Hydration is key.” Bonus: add lemon or electrolytes.
- Move your body. Walking, yoga and strength training can stimulate lymphatic flow.
- Try cold plunges. Alternate hot and cold showers. Start with two to three minutes of warm water, followed by 30 seconds of cold, repeat a few times.
- Try dry brushing. Use a firm, natural-bristle brush (one that’s made for dry brushing – don’t chintz out, it’s not worth it). Gently brush your skin before showering. The motion helps exfoliate and stimulate lymphatic flow.
- Eat whole foods and limit processed foods, excess salt and sugar. This can help prevent bloating.
Is lymphatic massage good?
Overall, it felt like the inflammation in my body was gone, and I felt comfortable in my body, and even moving seemed easier. I’m not saying this massage was the answer to all my physical problems, but I will definitely be adding it to my health routine a few times a year. (I won’t be doing monthly, just yet. Still trying it out.) Whether you’re wanting to improve digestion or ease bloating, lymphatic drainage massage could be the reset your body’s been craving.