Dr. Betty Murray explains how nose breathing during exercise activates your lymphatic system. Inhale for ten steps, exhale for fifteen to twenty steps. This paced breathing forces your diaphragm to fully contract and relax, moving lymphatic fluid more efficiently.
Breathing through your nose as you exercise activates the lymphatic. That was my first book, Body Mind Sport, which we did research on nose versus mouth breathing. And that's a powerful lymphatic move. When you go for a walk, just breathe through your nose. And really simple technique is to count how many steps you take for your inhalation through your nose and how many steps you take for the exhalation through your nose. And your goal, when you're just going for a regular walk, walking your dog, is 10 steps on your inhalation and 15 to 20 steps for your exhalation. You do that, you're gonna start activating parasympathetic dominance. You're gonna start moving your lymphatic system in a bigger, deeper way because you're forcing your diaphragm to fully contract and fully relax.
