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3 Holistic Practices to Prepare for the Cold & Flu season

Disclaimer: Before you start reading this article, I’m here to remind you that the information shared below has the intention to inspire you to take care of your physical, mental and emotional wellbeing. I’m not a doctor or a medical professional. If you’re sick please consult your GP.

An African American woman blowing her nose


The human immune system is a remarkable defence mechanism, tirelessly working to protect you from infections and diseases. The gut, often referred to as the "second brain," houses a vast ecosystem of microorganisms, collectively known as the gut microbiota. This microbiota plays a pivotal role in regulating and supporting the immune system. Therefore, eating a balanced diet rich in fruits and vegetables is vital for supporting your health & wellbeing.

But did you know that yoga, mindfulness, and deep breathing can also help supercharging your immune system?

In this article, we’ll explore how different techniques from these holistic disciplines can help you boost your immune system through activation of your lymphatic system.

Understanding the Lymphatic System

The lymphatic system is often referred to as the body's "silent defender." It consists of a network of vessels, nodes, and organs that transport a clear fluid called lymph. This system plays a pivotal role in removing waste, toxins, and pathogens from the body, supporting immune function, and maintaining a state of balance.

A map of the vessel, nodes and organs of the lymphatic system

Lymph nodes are strategically scattered throughout the human body, primarily concentrated in clusters. The most common locations for lymph nodes are in the neck, under the jaw, in the armpits, and in the groin. These areas are known as superficial lymph nodes, and they serve as critical filtration points for lymphatic fluid, assisting in the removal of pathogens, waste products, and damaged cells. Deeper within the body, there are also lymph nodes along major blood vessels, in the chest, abdomen, and pelvis, ensuring comprehensive immune surveillance and response.

The lymphatic system lacks a pump like the heart in the circulatory system. Therefore, it relies on movement and muscular contractions to circulate lymph throughout the body.

Yoga for Lymphatic Stimulation

Yoga offers several poses and sequences that can stimulate the lymphatic system. These poses encourage the elimination of waste and toxins while calming the mind. The gentle, flowing movements of yoga sequences help reduce stress and boost immunity. Here are some of the best yoga poses for lymphatic stimulation:

  • Extended Child’s pose

  • Legs up the wall

  • Supported bridge

  • Downward Facing Dog

Alternatively, you can practice this 20min Yoga to Detox

Mindfulness and Lymphatic Health

Mindfulness meditation has gained recognition for its ability to reduce stress and anxiety, which can suppress immune function. When you’re stressed, your body produces cortisol, which can hinder the lymphatic system. Mindfulness practices, which emphasize being fully present in the moment and cultivating awareness without judgment, help reduce stress levels. By doing so, they indirectly support lymphatic health by minimising the factors that impede its function.

Deep Breathing for Stimulating the Lymphatic Flow

Deep breathing is not only a powerful tool for relaxation and stress reduction but also plays a crucial role in promoting the health and activation of the lymphatic system. When you engage in deep, diaphragmatic breathing, it enhances the movement of the diaphragm and chest, creating pressure changes within the thoracic cavity. This rhythmic expansion and contraction encourage the flow of lymphatic fluid, supporting the lymphatic system's function.

Colourful flowers in a shape of 2 lungs

Deep breathing is a simple and accessible way to support overall well-being, ensuring that the lymphatic system can efficiently carry out its vital role in maintaining health and immune function.

Practice the beneficial effects of deep breathing in this 10min Gentle Yoga Routine.


Your immune system is a delicate balance between various systems in the body, with the lymphatic system playing a significant role. Incorporating techniques from yoga, mindfulness, and somatics into your routine can provide a holistic approach to boosting your immune system.

By stimulating the lymphatic system, you not only enhance your body's ability to ward off diseases but also promote mental and emotional well-being, creating a harmonious synergy between body and mind.

Thanks for reading until the end!

If you're ready to take your Wellbeing one step further, join me on Fri, 27th Oct 12:30-1:15pm for a FREE ONLINE 45min Workshop on managing the early signs of anxiety with confidence and ease (replay available). You're going to learn:

⭐ What's Anxiety?

⭐ The physiological changes happening when you're anxious

⭐ The 3 biggest myths about Anxiety

⭐ How to recognise the early signs of Anxiety

⭐ A 15min feeling good practice


Until the next time…



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