A lymphatic drainage massage at home sounds like a dream. Self-care is more important than ever, and we’re always looking for new ways to create moments of rest, especially when we don’t feel like leaving the house. This technique, beloved by celebrities for its sculpting effect, is a beauty skill worth mastering yourself. While there are times to see a professional (and who wouldn’t want to book a treatment?), you can still get the main benefits from the comfort of your own home.
But how? Below, experts explain a DIY approach, step by step. Let’s turn the dream into reality.
Key Takeaways
* A lymphatic massage is a gentle, rhythmic technique that helps move lymph fluid through the body to support its natural detox process.
* It may help support the immune system, reduce inflammation, improve circulation, aid digestion, and boost energy.
What is a lymphatic drainage massage?
Massage therapist Sophie Bolvary describes it as a gentle, rhythmic technique that helps move lymph fluid. Unlike deep tissue massage, it uses light pressure to support your body’s natural detox process. “I always describe it as giving the lymphatic system a soft nudge to do what it already wants to do,” she says, “just more efficiently.”
Lymphatic massage expert Flavia Lanini adds, “Lymphatic drainage is a kind of massage that stimulates the natural drainage of the lymph, which helps eliminate waste from the body. The goal is to move the fluid out of the tissues and into the lymph nodes, where bacteria, viruses, and other harmful microorganisms are destroyed.”
What are the benefits?
“The benefits really sneak up on people in the best way,” says Bolvary. She lists reduced puffiness and bloating—especially in the face and midsection—as some of the more immediate results. Over time, she says it may help support the immune system, reduce inflammation, improve circulation, aid digestion, boost energy, and even lead to clearer, brighter skin. It can also create a calming sensation for the nervous system. “It’s a full-system reset,” she says. “It’s also a chance to feel your body in a unique way.”
Are there any risks?
Lymphatic massage is generally safe. Risks arise when it’s done incorrectly. “At home, the biggest issue I see is people using way too much pressure,” says Bolvary. “If you’re digging in, you’re working against the system, not with it. Lymphatic work should always feel light, sweeping, and soothing.”
Petra Gospic, a lymphatic massage therapist and founder of The Body Lab, adds, “Too much pressure can temporarily collapse lymph vessels. Random directions just push fluid around with no exit. Skipping drainage areas means you’re stirring everything without letting it go. If you feel heavy, nauseous, or unusually tired afterward, it usually means you moved more fluid than your body was ready to clear.”
It’s also not for everyone. Those with active cancer, blood clots, acute infections, severe kidney issues, or fever should always consult a doctor first.
The Massage
To give yourself a lymphatic massage, you’ll need the right tools and technique. The experts break it down as follows:
Assemble the Materials
For treatments in her Los Angeles space, Lanini uses a custom cream formulated with caffeine and antioxidants. But at home, she says, “any oil or cream you have can be used to self-drain.” The pro recommends massaging the arms, legs, and stomach up to 3 to 4 times a week at home.She explains, “When performed by a professional, once or twice a week is sufficient, but every body is different.”
I tried the technique myself. While Lanini uses firm pressure in her treatments, I quickly realized my hands weren’t as strong, so I tested body tools like de la Heart’s wooden version and Esker’s jade roller to achieve similar results. Here, the professional shares her recommendations for a DIY lymphatic drainage routine at home.
Upper Body
To begin, Lanini suggests standing in front of a mirror and pressing the area just below your collarbones to start the drainage. “Then press the armpit three times with your right hand, and vice versa.” She emphasizes always moving strokes toward the lymph nodes, or upward. Next, use light pressure to move from the elbow to the shoulder over the arms, repeating on the other side. For the stomach, press your palms flat between your hip bones. “With hands overlapping, make circular movements around the navel five times,” she says. “Then gently pinch the entire stomach area” for about a minute, until the skin turns slightly pink.
Lower Body
Gospic explains that for the lower body, all movements should go upward toward the groin. Start with your hands in the crease where your thigh meets the pelvis, using gentle inward strokes or pumps. Then, move to the feet and ankles, sweeping from the top of the foot toward the ankle. From the ankle, move to the mid-calf several times.
After working on the calves, apply light pressure from the ankle to the back of the knee. From the front of the knee, work up to the groin, and from behind the knee, move up to the glutes and then to the groin. Finish with clockwise circular massages from the hip to the groin, followed by diagonal sweeps.
Face
Bolvary notes that a facial lymphatic massage offers nearly instant results. Start with clean skin and a little oil or serum so your hands glide easily. Begin at the neck with gentle downward strokes toward the collarbones, then move along the jawline from the center outward. Sweep the cheeks from the nose toward the ears, using very light pressure under the eyes and moving outward. Finish with the forehead by sweeping from the center to the temples. Finally, guide everything back down the neck.
Ensure Proper Aftercare
The entire process takes about 15 to 20 minutes, but aftercare is crucial. Lanini recommends prioritizing hydration for 48 hours post-treatment to promote drainage. She also suggests “avoiding sugar, alcohol, gluten, and sodium” as much as possible, but reminds us that we’re only human. “No need to obsess.”
How often should I do lymphatic drainage massage at home?
Bolvary typically recommends three to five times a week for the body. Gospic says daily may be fine if you’re comfortable and gentle with the pressure. During times of inflammation—like PMS, travel, stress, or after eating salty foods—she adds that a lymphatic massage can improve how you feel and look. As with most things, consistency is key. “Lymphatic massage works best as a regular self-care ritual.””Rather than something you can only do once in a while,” says Bolvary.
When to Seek Professional Help
While it’s simple to perform a lymphatic massage yourself, there are times when a professional is needed. “A trained practitioner isn’t just performing strokes,” says Gospic. “They’re reading your body like a map: noting congestion patterns, tissue quality, posture, breathing, and how your system responds. That level of personalization is hard to fully achieve on your own.”
Bolvary agrees, noting that professional help is best for chronic swelling, post-surgical recovery, stubborn inflammation, or hormonal bloating. Even if you’re simply seeking a deeper, more targeted massage, a trained therapist will better understand the precise lymph pathways and pressure required to move fluid effectively and safely. “At-home work is great, but professional work can take your results to a completely different level,” she says.
After a few days of trying Lanini’s approach, I noticed my legs benefited the most, appearing slightly trimmer. On mornings after a massage, my stomach also felt a little flatter. While the results aren’t as dramatic as those from a salon treatment, I’ve come to appreciate the 20-minute ritual as a meditative way to unwind and care for my body a few times each week.
Curious about a beauty or wellness trend? We want to know! Email Vogue’s senior beauty and wellness editor at beauty@vogue.com.
Frequently Asked Questions
FAQs How to Give Yourself a Lymphatic Drainage Massage at Home
Q What is a lymphatic drainage massage in simple terms
A Its a very gentle rhythmic massage technique designed to help your bodys lymphatic system move excess fluid and waste products out of your tissues and toward your lymph nodes for filtering and drainage
Q What are the main benefits of doing this at home
A The main benefits can include reduced swelling feeling less bloated supporting your immune system improving skin tone and promoting overall relaxation and detoxification
Q Do I need any special tools or oil
A No special tools are requiredjust your hands Using a light unscented oil or lotion can help your fingers glide smoothly over your skin without tugging
Q How is this different from a regular deep tissue massage
A Its completely opposite in pressure Lymphatic massage uses featherlight pressurejust enough to stretch the skin slightlywhereas deep tissue massage works on muscles with firm pressure Pushing too hard here can collapse the delicate lymphatic vessels
Q Where should I start on my body
A Always start by clearing the lymph nodes in the neck This opens the drainage pathways Then work on the area youre targeting always moving fluid toward these central nodes
Q Can you give me a simple example for reducing puffiness in my face
A Sure Using your fingertips make very gentle circles Start at the center of your forehead moving outward toward your temples From the sides of your nose move outward over your cheeks From your chin move up along your jawline toward your ears Always finish by gently stroking down the sides of your neck toward the collarbones
Q How often can I do this
A For general wellness 23 times a week is great For addressing temporary swelling you can do it daily for a short period Listen to your body and dont overdo it
Q Are there times when I should NOT do this massage