Can Lymphatic Walking Really Reduce Puffiness and Boost Energy?

But can it also help drain your lymphatic system, amping up your energy and reducing puffiness? That’s what proponents of a social media trend called lymphatic walking claim.

Lymphatic walking involves diaphragmatic breathing, also known as belly breathing, while taking slow, intentional steps. Some people may incorporate arm movements, such as shoulder circles and side bend stretches, while walking.

Here’s what experts have to say about this social media trend.

What Is the Lymphatic System?

“The lymphatic system’s main job is to collect excess fluid from your tissues and filter out waste, bacteria, or other foreign material as it passes through your lymph nodes before returning the fluid to your bloodstream,” says Kelly Sturm, DPT, a certified lymphedema therapist and owner of Cance Rehab PT in Minneapolis. “When the lymphatic system isn’t working correctly, or it gets congested, it can back up fluid in the tissues. That’s what shows up as puffiness or makes someone swollen. We often see it in the feet, face, or abdomen.”

What causes this congestion? Salty foods or prolonged sitting aren’t culprits, as many people believe, Dr. Sturm says. Rather, true lymphatic congestion happens when the lymph nodes or vessels are removed or damaged. “These can happen from a surgery or injury, or can also be genetic and something someone is born with,” Sturm explains.

Is Lymphatic Walking Better Than Regular Walking?

Research studies haven’t specifically investigated the effects of lymphatic walking.

The belly breathing that is central to lymphatic walking, however, may offer a special boost to mental health beyond what you might get from regular walking. “Intentional movement and deep breathing are a moving meditation,” says Logan Herlihy, a National Strength and Conditioning Association (NSCA) certified strength and conditioning coach (CSCS) and director of strategic partnerships at Reformed Fitness in Nashville, Tennessee.

When you’re taking intentional steps and breathing deeply, it can help reset your nervous system, especially when you’re stressed, Herlihy says.

Should You Try Lymphatic Walking?

Lymphatic walking is easy to do and is accessible for most people, says Bobby Pourziaee, DPM, a board-certified foot and ankle surgeon and founder of Rodeo Drive Podiatry in Beverly Hills, California. "It can be particularly helpful for people who spend long periods sitting at a desk, traveling, or otherwise remaining sedentary. Even a relatively short walk can help get the muscles working again and reduce the heavy, stiff feeling that often develops after prolonged sitting," says Dr. Pourziaee.

If you have a lymphatic condition, such as lymphedema, Sturm recommends wearing compression stockings or garments while walking to support lymphatic flow. People with known heart, kidney, vascular, or significant lymphatic conditions should also speak with their healthcare provider about the appropriate type and amount of exercise for them, Pourziaee says.

How to Try Lymphatic Walking

Diaphragmatic breathing involves expanding your lower ribs and abdomen when you inhale, instead of taking shallow breaths from your chest. To do it, inhale through your nose and allow your lower ribs to open and your belly to expand outward. Slowly exhale through your mouth and let your belly fall back in, Sturm says. Your shoulders should stay relatively still.

You don’t need to overthink syncing your walking to diaphragmatic breathing, but you can start by inhaling for 3 or 4 counts through your nose, and then exhaling for five or six seconds through your mouth, Sturm says.

“Trying to sync this loosely to your steps is a way to simplify it. Starting with three to five breaths at a time, every five minutes, can help make it feel more manageable and get more comfortable with it.”

Herlihy recommends trying box breathing while walking: Inhale for 4 counts, hold your breath for 4 counts, and exhale for 4 counts. Inhale through your nose and fill your lower ribs and belly with air, then slowly exhale through your mouth.

“Think about the timing of your breathing and moving your arms and legs together. Move purposefully with each step and arm swing,” Herlihy says.

Posture is important, too, Pourziaee says. "I recommend walking with your head upright, shoulders relaxed, and your body stacked naturally over your hips rather than leaning forward or looking down at the ground or your phone,” he says. “Allow your arms to swing naturally and try to take comfortable, controlled strides rather than deliberately overstriding.”

Whether you’re walking or doing any other form of exercise, the most important thing is to be consistent with your routine. “Going for a 10-minute walk most days of the week is always going to be better than one hour-long walk a week because the lymphatic system responds best to regular, consistent movement,” Sturm says.