Kat McArthur Wellness LLC /Kat's Massage and Wellness

08/27/2025

To learn about the body's internal ocean and dancing with the water element, (AKA a romantic and scientific introduction to the lymphatic system and Manual Lymphatic Drainage), check out my newest blog:

Learn how MLD supports your body's lymphatic system - the 'internal ocean' and gentle massage techniques & self-care for detox and wellness.

08/20/2025

New Location! Beginning Sept 3rd, Wednesday Chair Yoga classes will be held at the Unitarian Universalist Congregation of the Grand Valley at 536 Ouray behind the library. Check-in time is 9ish and classes are at the same time, 9:15-10:15. These are no longer donation-based classes, but only $8/class or $25 for a 5-class pass, which can also be used for Maya's Chair Yoga classes on Tuesdays from 12-1. Please let me know if you have any questions and please spread the word about affordable, adaptable Chair Yoga classes!
https://grandvalleyuu.org/yoga.html
100% of the class fees go to UUCGV's general operating fund to support church programming. They also have a pay-it-forward jar, so if the class fee is unavailable to you, you are still encouraged to join!!!

08/17/2025

The lymphatic system is part of the immune system and serves as a second circulatory system, offering an alternative pathway to move fluid back to the heart. Its 3 functions are to support the immune system, balance fluids in the body, and support digestion and fat soluble nutrient absorption. A few signs your lymphatic system is sluggish include myofascial achiness regardless of exercise, poor digestion, excess bloating/edema in face and abdomen, poor sleep, chronic sinus congestion, heaviness in limbs. Unlike the blood in the cardiovascular system, lymph flow “relies on pulsing nearby arteries, skeletal muscle contractions, and breathing. That’s why self-massage, breathwork, and exercise are invaluable to good lymphatic health” (Levitt Gainsley, 2021). Manual Lymphatic Drainage is a specialized type of bodywork targeting the movement of lymph out of the connective tissues of the body to help support detoxification processes and reduce the symptoms mentioned above. MLD is characterized by light touch with movements which are rhythmic, gentle, and specific to lymph flow patterns in the body. This modality also helps with relaxation by activating the parasympathetic (rest and digest) nervous system. As an autoimmune warrior, lymphatic massage and lymph targeted exercises, (I call lymphercizes), have been a huge catalyst in the reduction and management of my symptoms. I sleep better, digest better, and have less pain, headaches, and fatigue since incorporating daily lymph-related activities and massage. For more information, please reach out to me at kmwcare@gmail.com.

08/07/2025

Deep Tissue is an umbrella term for a large repertoire of techniques and modalities which address deeper layers of muscles, fascia, and other connective tissues. Not to be confused with a preference for preference of sensing deeper pressure by a therapist. I perform a wide array of deep tissue techniques -neuromuscular, myofascial release, stretch therapy, scar tissue techniques, etc. Results are made with just-the-right amount of pressure, without damaging tissues and without injuring myself.

So true!

07/30/2025

The lymphatic system is the body's sanitation system. Here is some food for thought. "If you aren't draining, you are accumulating." "If you aren't eliminating, you are reabsorbing"

Symptoms your lymphatic system may be congested: colds that last for weeks after the acute phase, poor digestion, body pain for no apparent reason, puffy face, belly, underarms that doesn't go away with exercise or movement.

Ask me how Manual Lymphatic Drainage can help improve your energy-levels, reduce pain and inflammation, debloat your face and belly, boost your immune system, and improve detoxification function in your body. Self Care begins here.

07/30/2025

Looking forward to seeing you tomorrow for our last Chair Yoga class in July at Grand Junction Koinonia / 730 25 Rd. Please note, beginning August 6th, classes will begin at 9:15am to allow a little wiggle room between yoga class and flute circle at 10:30am.
Chair yoga classes are scheduled to continue every Wednesday through September and October. This is adaptable chair yoga. We continue to cater to those who prefer sitting in the chair and will begin incorporating some gentle and easeful standing positions using the chair for balance. Class includes mindfulness/meditation, breathwork, movement/asana, and may continue to weave in some playful nuggets of movement modalities like qigong, Feldenkrais, corrective exercise, lymphatic activities, and self-massage. As sponsorship will end after August, we continue to appreciate donations to pay Koinonia to help cover facility costs for heating and cooling.
Tomorrow we will be talking about a few types of breathing. Yoga teachers love to talk about breath practice. In fact, breath practice or Pranayama is one of the 8 limbs of yoga and different types of breathing bring different benefits and purposes.
In Massage School I read the most common dysfunctional movement pattern in the body is breathing. After all, breathing is the most basic type of movement. Traditionally, yoga classes have prescribed nasal breathing. This is not always accessible to everyone due to sinus issues, a deviated septum, allergies, or other medical issue, and that's ok. Awareness of breath is the most important starting point. For those who can inhale and exhale through the nose, there are many benefits, including relaxing the body by activating the parasympathetic nervous system, increased uptake of oxygen, improved lung function, better sleep, and increased cognition. Play with focusing for a minute on just breathing in and out of the nose for a few minutes and see if you notice any shifts in your nervous system or state of mind.
If you'd like to geek out over the science of breathing, I recommend James Nestor's book Breath: The New Science of a Lost Art.

07/16/2025

Looking for a retreat this fall to help you build resilience and healing in your changing body during these challenging times? Have you tried many modalities to assist in your healing journey from health challenges and ready to incorporate some somatic movement medicine? Join me for this life changing Moving to Heal Training at Jere and Ellen Friedman's beautiful Spiral Light Sound and Meditation Center in the Redlands, Grand Junction this September. This retreat will transform your healing journey and relationship with movement and your body. Debbie Rosas, founder of The Nia Technique, says “the relationship you have to your body is the most important relationship you will have.” The body Debbie is referring to holistically encompasses the physical, mental, spiritual, energetic, and social bodies. As a holistic fusion fitness program birthed in the 80s, The Nia Technique has continued to change lives and the way people live in their bodies through aging, injuries, health conditions, and big life stresses.
Moving to Heal is a specialized Nia practice focusing particularly on the energetic qualities of the healing arts practices of Feldenkrais, Yoga, and Alexander Technique. This practice inspires us to find new ways to find joy in movement, change our relationship to pain, and to explore new ways of being in our body.
Dedication to Nia practice as a student and occasional White Belt Teacher over the last decade has continued to infuse vitality back into my (bodies) amidst challenges related to mental illness, autoimmune disease, and ambiguously diagnosed, idiopathic medical issues. In times of functional freeze, it reminds me to thaw-out with gentle somatic movements such as rocking, self-massage, and smiling. When feeling body-wide pain, it reminds me to be gentle with myself, to move my thoughts and movements in the direction of ease, dancing in balance with movement and stillness. The Nia Technique principles continue to influence my work as a Licensed Massage Therapist, energy healer, and now Yoga Teacher, infusing facets of somatic therapy and Feldenkrais in meeting the ever-evolving now body/mind where it is.
Hosted by Nia Teacher Ana Alexander and facilitated by Jules Aguirre. Recorded facechat Q&A, below. Please contact Ana for more information at ana_alexander@comcast.net
Jule Aguirre hosted the first Q+A regarding the upcoming Moving To Heal In-Person Training in Colorado. Thank you, Jule, for sharing your experience and wisdom! Accommodations that are at no or nominal cost will be available. First come, first served. Movement is Medicine! Link to Q+A Zoom recording:
Topic: Just Ask Jule! Nia Moving to Heal Q+A : Junction Colorado
RECORDING:
https://us02web.zoom.us/.../9gzqf-PJR_jS5RzM...
Passcode: 1DnD
https://nianow.com/specialtytrainings
https://nianow.com/
https://niaondemand.com/ (Nia Streaming Subscription Service)
https://youtu.be/0WDh9mJDo4g?si=Ufl4tP6KjqCVqYxN
(15 minutes Nia Moving to Heal practice for Parkinsons)
https://youtu.be/Jl_y4wWvwZc?si=yqvbNERkWeN11zLc
Jule Aguirre Moving to Heal mini clips on You tube

07/13/2025

Updated schedule. Join me EVERY Wednesday morning through the end of August for drop-in, donation-based chair yoga in a beautiful space provided by Koinonia. Chair yoga is great for anyone who doesn't want to get on the floor while experiencing the many benefits of yoga. Variations and options provided. We condition breath, body, mind, and spirit, while conditioning flexibility, strength and balance. to elevate the practice, elements of qigong, Feldenkrais, corrective exercise, and self massage are also incorporated. Contact me for more information.

06/18/2025

And Massage Therapists ❤️

06/14/2025

💚 10 Beautiful Ways to Support Your Lymphatic System

Because When Lymph Flows, Healing Grows!

🩵 This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health regimen.

1️⃣ Get Moving — Gently! 🚶‍♀️🕺

Your lymph doesn’t have a heart to pump it — it moves through muscle contractions and body movement. That means every walk, every stretch, every little dance party in your kitchen supports your immune system and detox!
💡 Even 10 minutes a day can wake up your lymph.

2️⃣ Hydrate Like You Mean It 💧

Lymph fluid is, well… mostly water. If you’re dehydrated, it gets thick and slow like syrup. Sip water throughout the day to keep it flowing like a happy stream.
✨ Pro tip: Add lemon, cucumber or mint for a hydrating glow-up!

3️⃣ Try Dry Brushing Before Your Shower 🧽

Using a natural bristle brush, sweep your skin in long strokes toward the heart. It exfoliates your skin and encourages lymph flow beneath the surface.
🕰️ Just 5 minutes can make your skin tingle and your lymph sparkle.

4️⃣ Book a Lymphatic Drainage Session 💆‍♀️

Manual Lymphatic Drainage (MLD) is like a spa day for your immune system. It helps move trapped fluid, reduces puffiness, and supports deep detox.
💚 It’s gentle, relaxing, and deeply therapeutic — especially post-surgery or during recovery.

5️⃣ Breathe Like You Mean It 🌬️

Deep belly breathing is one of the best natural lymph pumps. It activates the thoracic duct (your body’s central lymph highway) and boosts flow.
Try this: Inhale for 4, hold for 4, exhale for 6. Do this anytime you feel stuck or sluggish.

6️⃣ Elevate Your Legs 🦵

Gravity loves to pull fluid downward, so give your lymph a lift! Prop your legs up for 15–20 minutes a day to reduce swelling, support drainage, and give your feet a break.
🛌 Pair it with a warm cup of tea and soft music = lymph therapy bliss.

7️⃣ Eat for Flow 🥦🍋

Certain foods are like love notes to your lymph:
– Leafy greens 🥬
– Citrus fruits 🍊
– Ginger & turmeric 🌱
– Omega-3s (chia, flax, salmon) 🐟
– Pineapple (hello, bromelain!) 🍍

🌿 These reduce inflammation and help your body clear waste more efficiently.

8️⃣ Skip the Squeeze 🤏

Tight clothing (bras, waistbands, shapewear) can restrict lymph flow — especially around your armpits, groin, and abdomen where clusters of lymph nodes live.
👗 Choose comfort. Let your lymph breathe!

9️⃣ Use Cold & Hot Contrast Showers 🚿

Alternating between warm and cool water stimulates blood vessels and lymph flow. It’s invigorating, improves circulation, and gives your skin a healthy glow!
Just end your shower with 30 seconds of cool water — your lymph will thank you.

🔟 Laugh Often, Rest Deeply 😂😴

Laughter improves circulation, and rest resets your whole system. While you sleep, your glymphatic system clears brain toxins — another lymphatic miracle in action!
💤 Prioritize deep rest. You heal most when you’re still.

🌿 Final Thought

Your lymphatic system is silent but sacred. It works 24/7 to protect you, cleanse you, and carry life-giving flow throughout your body.
So love it back — with movement, nourishment, stillness, and joy.

💚 Because when your lymph flows… you glow ✨

©️

06/14/2025

How are you supporting your lymphatic system today? I started the day off with a walk outside, massaging The Body 6-regional lymph node areas, warm lemon water, deep diaphragmatic breathing for 10 minutes, and standing on my vibration plate for 5 minutes. Dry brushing is an Ayurvedic practice that helps stimulate and move stagnant lymph right below the skin (where most lymph channels are) out of the connective tissue and towards the regional lymph nodes (filtering stations)

✨ Dry Brushing: A Powerful Tool for Lymphatic Flow and Skin Health

The Science, Benefits, and How-To Guide

🩵 This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before beginning any new health practices, especially during pregnancy or if you have a medical condition.

🧬 What Is Dry Brushing?

Dry brushing is the practice of using a firm, natural-bristle brush on dry skin in sweeping strokes — typically toward the heart — before bathing. While often associated with beauty routines, it holds deeper therapeutic value, especially for the lymphatic and circulatory systems.

🌿 How Dry Brushing Supports the Lymphatic System

Your lymphatic system doesn’t have its own pump like the heart. Instead, it relies on movement, breath, and external stimulation to move lymph — the fluid responsible for carrying toxins, immune cells, and waste out of your tissues.

🩸Dry brushing offers mechanical stimulation of superficial lymph vessels, encouraging movement of lymph through the capillaries toward the larger drainage ducts (especially toward the axillary and inguinal nodes).

📚 Research-Backed Benefits

While clinical research on dry brushing alone is still emerging, related studies on skin stimulation, massage, and lymphatic flow show significant physiological effects:

✅ 1. Stimulates Lymphatic Drainage

• Gentle mechanical skin stimulation mimics the effects of manual lymph drainage (MLD), increasing lymphangiomotor activity.
• Reference: Leduc O., et al. Effects of Manual Lymph Drainage on Lymphatic Transport Rate and Immune Function, Int J Rehabil Res, 1998.

✅ 2. Improves Blood Circulation

• Brushing the skin increases capillary blood flow and enhances vascular function, aiding nutrient delivery and cellular detox.
• Reference: Moraska A., et al. Physiological Effects of Massage and Light Touch on Circulation and Stress, J Altern Complement Med, 2005.

✅ 3. Exfoliates Dead Skin & Enhances Skin Health

• Removes dry, dead skin cells and promotes healthy epidermal turnover, improving absorption of topical products.
• Supports barrier function when paired with nourishing oils post-brushing.

✅ 4. May Reduce the Appearance of Cellulite (Temporarily)

• Though not a cure, consistent brushing improves lymphatic drainage and microcirculation, which may reduce fluid retention and smooth skin texture.
• Reference: Avram MM. Cellulite: A Review of Its Physiology and Treatment, J Cosmet Laser Ther, 2004.

🔁 How to Dry Brush: Step-by-Step
1. Choose the Right Brush
➤ Natural bristles, firm but not scratchy. Long handle for back access is optional.
2. Brush on Dry Skin Before Showering
➤ Best done in the morning to energize the body.
3. Use Long, Upward Strokes
➤ Always brush toward the heart to follow lymph flow.
➤ Start at feet and move upward. Use circular strokes on joints, gentle strokes on chest and neck.
4. Brush for 3–5 Minutes
➤ Avoid broken, inflamed, or sunburned skin.
5. Shower & Moisturize
➤ Rinse off exfoliated skin and apply a clean, chemical-free oil (jojoba, coconut, or calendula-infused oil).

🚫 When to Avoid Dry Brushing
• Active infections, open wounds, eczema/psoriasis flares
• Varicose veins or fragile capillaries
• During fever or acute illness
• Avoid abdomen during pregnancy unless guided by a professional

💚 Dry Brushing + Lymphatic Therapy = Powerful Combo

Used alongside manual lymph drainage, infrared sauna, or anti-inflammatory nutrition, dry brushing becomes a low-cost, at-home ritual that complements your full lymphatic care plan.

🌸 Final Thoughts

Dry brushing isn’t just a beauty trend — it’s a science-informed tool that can awaken your skin, boost your body’s natural detox processes, and gently activate your lymphatic network.

🖌️ A few minutes a day can awaken flow, energy, and connection to your body.

©️