I Always Felt Puffy Until I Started Getting Lymphatic Drainage Massages

Have you ever wondered how celebrities always look so lean, toned, and snatched? Sure, having a personal trainer is one thing, but the real secret is regular lymphatic drainage massages. This treatment has been one of Hollywood’s best-kept secrets for years. However, as the wellness boom continues, it’s becoming more popular than ever before.As someone who feels perpetually puffy—even with a solid fitness routine and diet—lymphatic drainage massages have made a major difference in my body’s water retaining propensities and seriously help me look (and feel) better overall. But what sets this so-called “snatching” massage technique apart from your average body treatment? Turns out, there’s a lot of science and physiology behind it.Keep reading to learn everything you need to know about lymphatic drainage massages, including how they work, why they’re so popular before big events, and if you can benefit from it. (Spoiler: Almost everyone can, and once you try one lymphatic drainage massage, you’ll be hooked.)How does lymphatic drainage massage work?Okay, bear with me as I get a little science-y for a minute. The lymphatic system is a network of organs, vessels, and nodes that helps your body filter out waste and bacteria to support your body and immune system. The lymphatic system collects excess fluid from tissues, filters it through lymph nodes, and eventually returns it to the bloodstream, while the waste products are processed by the liver and kidneys, and then excreted through urine and bowel movements.However, unlike the circulatory system that uses the heart’s contractions to move blood through the body, the lymphatic system has no central organ or pump to regulate the movement of fluid. Lymphatic fluid does naturally move via muscle contractions and deep diaphragmatic breathing, but a sedentary lifestyle, lack of exercise, or unhealthy diet can congest it.Lymphatic drainage massage techniques gets this fluid moving again through “specific hand movements that encourage the flow of lymph fluid toward the lymph nodes where it can be filtered and removed from the body,” says Viktoriya Kernystka, a lymphatic massage therapist at Remedy Place in New York. Tatiana Vianna, founder of Brazilian Beauty Bar in Los Angeles, likens lymphatic drainage massage to using a mop to direct water in a large flooded room into a single drain to expedite the process.What does lymphatic drainage massage do?Lymphatic drainage massages may be best known for their depuffing effects, but Kernystka says this technique results in many other benefits too. “This type of massage helps remove waste and toxins from your body, supports the immune system, aids digestion, balances hormones, improves circulation, reduces swelling, improves skin health, enhances recovery, and encourages pain relief and relaxation.”This is all possible because moving stagnated lymph through directed massage promotes the filtration and flushing process, leading to the expulsion of excess fluid via waste.Mary Honkus for CosmopolitanImmediate before and after results of my Remedy Place lymphatic drainage massage (front view)Who is lymphatic drainage massage for? The short answer? Anyone. “We all have lymph nodes, so we all benefit,” Vianna says. This technique supports the immune system and reduces fluid retention. There are also additional health benefits for people who have non-working lymph nodes due to illness and need to encourage drainage to other nodes for improved lymph circulation (just be sure to get clearance from your doctor first).How to tell if you need a lymphatic drainage massageIf you’re dealing with puffiness, digestive bloating, constant fatigue, or congested skin, Kernystka says you’ll benefit most from a lymphatic drainage massage over other massage techniques. Also, although this isn’t a bodily sign—booking a lymphatic drainage massage before vacation is often recommended to help your immune system while traveling, and, you know, so your body looks more defined for the trip.I recently booked a lymphatic drainage massage with Kernystka because I was feeling puffy and—sorry, TMI—backed up after getting sick. Plus, I had an upcoming vacation to the Maldives. The treatment was the boost my body needed to flush the remnants of my illness out. I immediately went to the bathroom (multiple times) afterwards, and felt much lighter.Mary Honkus for CosmopolitanImmediate before and after results of my Remedy Place lymphatic drainage massage (side view)How long do the effects of lymphatic drainage massage last?Clients can see an instantaneous difference following lymphatic drainage massage, but the results improve over the next few days as the body continues its natural waste processes. Most clients see their results peak three days post-massage, Vianna says, adding that those results can last for up to 10 days but need to be maintained by healthy habits.The results of my most recent lymphatic massage peaked on day two. I looked so much more toned than I had in weeks because my body was finally able to flush out what it had been holding onto. To enhance my results, Kernystka told me to avoid sodium-heavy foods, alcohol, and processed sugar, all of which can cause bloating in the days after a massage. She also encouraged me to drink green tea (a natural diuretic for helping with fluid retention) and suggested eating more protein and water-laden veggies like spinach, cucumber, and leafy greens.Are there any downsides to lymphatic drainage massage?Side effects that aren’t typical for other types of massages can occur after this treatment. The most common include “increased urination, mild headache, slight nausea, and light soreness,” says Kernystka, as the toxins leave your body. These should disappear within 24 hours after your massage.Can you DIY a lymphatic drainage massage?Yes! You can incorporate some lymphatic drainage techniques into your routine and reap the benefits without necessarily having to see an expert. “I’ll have my clients do a mini version of my session at home,” says Vianna. If you only have a couple of minutes in the morning or at night, here are a few easy tricks for quick results:First, activate your lymph nodes near your groin and under the armpits with quick pulsing presses—five to ten on each—to open them up.For a fast-acting abdominal massage, put one hand on top of the other and then, starting at the top of your ribcage, press down firmly and glide your hands down toward your hip bones. Do this five to ten times on either side of your stomach to assist in de-bloating.Using swift motions, drag your hands (or a body gua sha) upward along your thighs, from your knee to pelvis. Do five swipes on each side of your leg to encourage lymph movement.Meet the experts:Viktoriya Kernystka is a lymphatic drainage expert and massage therapist at Remedy Place in New York.Tatiana Vianna is a lymphatic drainage expert and founder of Brazilian Beauty Bar, where she specializes in lymphatic drainage treatments using the latest manual drainage methods from Brazil. Why trust Cosmopolitan?Mary Honkus is a contributor for Cosmopolitan with over eight years of experience researching, writing, and editing beauty stories. She’s an authority in all beauty categories and will try just about any treatment. For this story, she tried a lymphatic drainage massage and consulted with experts to learn about the benefits.Sam Neibart is a freelance writer and editor who has been covering beauty in digital and print for nearly a decade. She reports on the ever-evolving landscape of trends, tastemakers, and technology in the industry and loves nothing more than helping friends and readers discover the beauty products that are best for them. Previously, she held editorial positions at NYLON and Harper’s BAZAAR. She currently lives in Manhattan and biannually experiences the strong urge to dye her hair a new color.Mary Honkus is a freelance writer who covers beauty, home, fashion, health, and wellness (just call her a jack of all trades!). She has held staff roles at Real Simple, People, and InStyle, and her bylines can be found in numerous other publications. When she's not testing the latest and greatest products, she can be found chilling on her Hell's Kitchen rooftop, checking out NYC's hottest new restaurants, or recording her podcast Good Trouble NYC. Follow her on Instagram.Sam Neibart is a freelance writer and editor who has been covering beauty over digital and print for nearly a decade. She reports on the ever-evolving landscape of trends, tastemakers, and technology in the industry and loves nothing more than helping friends and readers discover the beauty products that are best for them. Previously, she held editorial positions at NYLON and Harper’s BAZAAR. She currently lives in Manhattan and biannually experiences the strong urge to dye her hair a new color. Follow her on Instagram.