Kat McArthur Wellness LLC /Kat's Massage and Wellness

30/07/2025

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.

30/07/2025

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.

16/07/2025

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

13/07/2025

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.

18/06/2025

And Massage Therapists ❤️

14/06/2025

💚 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 ✨

©️

14/06/2025

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.

©️

10/06/2025

🩵 Lymph Movers: Nature’s Allies in Detoxification & Immune Support 🌿

Your lymphatic system is a silent powerhouse — essential for immune defense, detoxification, and fluid balance. When stagnant, it can result in fatigue, swelling, inflammation, and a sluggish immune response. Fortunately, certain botanicals, traditionally known as “lymph movers,” can naturally support lymphatic flow.

Let’s take a closer look at these powerful herbs and their roles in lymphatic health ⬇️

🌸 Red Clover (Trifolium pratense)
Rich in isoflavones and antioxidants, Red Clover supports skin health and stimulates the lymphatic system. It may help reduce inflammation and encourage detoxification through the skin and lymph.

🌼 Calendula (Calendula officinalis)
Calendula is a gentle yet effective anti-inflammatory, known for improving lymph flow. Rich in carotenoids, it aids in tissue healing and may assist in clearing swollen lymph nodes post-infection.

🌺 Echinacea (Echinacea purpurea)
Popular for immune support, Echinacea also promotes lymphatic drainage and reduces swollen glands by stimulating macrophage activity and T-cell production (Beveridge et al., Phytotherapy Research, 2020).

🌿 Red Root (Ceanothus americanus)
Known as a spleen and lymphatic tonic, Red Root is traditionally used to ease lymphatic congestion, particularly in the pelvic and abdominal regions. Its astringent properties make it useful for swollen glands and tonsils.

🌰 Burdock Root (Arctium lappa)
A powerful detoxifier, Burdock supports lymph drainage and helps eliminate toxins via the skin and kidneys. It also contains inulin, which nourishes beneficial gut flora, indirectly supporting immune regulation.

✨ Astragalus (Astragalus membranaceus)
An adaptogen that boosts immune function, Astragalus helps cleanse the lymph and reduce edema. It also increases white blood cell activity and reduces inflammatory cytokines (Journal of Ethnopharmacology, 2011).

🌿 Cleavers (Galium aparine)
Known as a “lymph cleanser,” Cleavers is a diuretic herb that promotes the movement of lymph and relieves swelling. It has been used for centuries to treat lymphadenopathy and urinary tract congestion.

🌾 Slippery Elm (Ulmus rubra)
This soothing herb supports lymph detoxification by reducing mucous buildup and respiratory congestion. It coats and protects mucous membranes, often used in combination with other lymphatic herbs.

🪵 Chuchuhuasi Bark (Maytenus krukovii)
Less known in the Western world, this Amazonian bark has antioxidant, anti-tumor, and anti-inflammatory properties. It’s used traditionally to reduce systemic inflammation and support immune balance.

⚠️ Important Note:

While these herbs have been used traditionally to support the lymphatic system, they are not a substitute for medical care. Do not use these remedies:

If you are pregnant or breastfeeding
If you are on chronic medication or immunosuppressants
If you have an active infection, autoimmune condition, or scheduled surgery
Without the guidance of a qualified healthcare provider or herbalist

📚 Scientific Insight:
A 2019 review in Frontiers in Immunology highlights that improving lymphatic flow enhances antigen presentation and reduces inflammatory load — both critical in chronic illness recovery and immune health. Herbal lymphagogues may offer complementary support but should be used judiciously.

✨ Stay curious, stay supported, and always work with your body — not against it.

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 diet, supplements, or health regimen.

05/06/2025

MLD sessions are great, but it’s what you do day in and out that makes a difference. This is why I educate every client I see on techniques and tools to support the lymphatic system every day. Here is a great example of a short lymphatic drainage regimen I teach.

💧 SELF LYMPH DRAINAGE AT HOME: A Step-by-Step Guide

Support your body’s natural detox system with gentle, rhythmic touch.

🛑 Note: This is for educational purposes only and not a substitute for clinical therapy. If you have any medical condition, consult your practitioner first.

🌿 What Is Self Lymph Drainage?

Self Lymph Drainage (SLD) is a gentle, rhythmic technique that supports lymphatic flow, reduces puffiness, improves circulation, and encourages detoxification. Unlike deep massage, it uses light pressure and specific directional strokes to move lymph toward drainage points.

🧘‍♀️ Before You Begin
• Wash your hands.
• Sit comfortably or lie down with your back supported.
• Breathe deeply a few times to relax the nervous system.
• Keep pressure light and soft – imagine moving a feather on the skin.

🔄 The Basic Rule: Always move fluid toward lymph nodes and drainage clusters.

🧭 STEP-BY-STEP SELF LYMPH DRAINAGE FLOW

1️⃣ Stimulate the Terminus (Neck Drainage)

🕊 This opens the main lymphatic ducts to receive fluid.
• Place your fingertips just above your collarbones, in the soft dip near the sides of your neck.
• Gently stretch the skin inward and downward toward the heart.
• Do this 10–15 times, breathing deeply.

2️⃣ Open Up Behind the Ears & Base of Skull

🌙 These drain the scalp, face, and brain.
• Use flat fingers behind your ears and lightly stretch downward toward your neck.
• Then, place fingers at the base of your skull and stroke downward along the neck.
• Repeat 5–10 strokes on each side.

3️⃣ Face & Jaw Flow (Optional but Calming)

🌸 Helpful for puffiness, sinus pressure, or facial congestion.
• Use soft strokes from the center of your face outward toward your ears.
• Then from your ears, stroke down your neck to your collarbones.

4️⃣ Axillary Lymph Nodes (Underarms)

🌼 These filter fluid from the arms and upper chest.
• Gently place your hand flat under your armpit.
• Use soft, circular strokes for 10 seconds each side.
• Then, stroke down from your shoulders toward the underarm area.

5️⃣ Abdominal Drainage (Gut & Liver Support)

🌿 Supports digestion and detox pathways.
• Place both hands on your belly.
• Gently stroke in small clockwise circles (following the direction of your colon).
• Then move hands upward toward the ribs and then diagonally toward your groin.

6️⃣ Inguinal Nodes (Groin)

🌷 Clears fluid from the legs, pelvis, and lower abdomen.
• Place fingers in the crease of your upper thigh.
• Press gently and sweep upward toward the center of your body (toward belly button).
• Repeat on both sides for 10–15 strokes.

7️⃣ Legs and Ankles (Optional for swelling)

💧 Helps with water retention and tired legs.
• Start at your ankles and use upward strokes toward your knees.
• From the knees, continue up toward the groin.
• Keep strokes light and slow.

🌬️ Finish With Deep Breathing

Place hands over your chest and take 5 deep, slow breaths.
This resets the nervous system and encourages continued lymph movement.

📅 How Often?

2–3 times per week is supportive.
Daily during detox, after illness, or during inflammation flares.

✅ Important Tips:
• Stay hydrated! 💧 Lymph needs water to flow.
• Rest afterward – healing happens in the calm.

📌 If you would like to follow a visual with slightly different steps https://youtu.be/vcTDbunqT4I?si=OYppNmlNE11U512K

02/06/2025

26/05/2025

Join me select Wednesdays this summer for drop-in, donation-based , adaptable chair yoga. This is great for beginners and experienced yogis. Will include breathwork, mindfulness practice, self massage techniques, vagus nerve exercises, yoga-based stretching and strengthening . All bodies are yoga bodies. * June 11th just added, as well. 😎🧘‍♀️🧘🧘‍♂️

25/05/2025

Many clients ask how to support the lymphatic system at home. Jumping on a trampoline (rebounding) and Vibration therapy are two of my favorite tools I use at home. Two years ago I started using a vibration plate and was blown away by its ability to help reactivate sedentary muscles, reduce Delayed Onset Muscle Soreness, and improve lymph drainage in my body. I noticed a huge difference when I use the vibration plate regularly vs. when I don’t. I took a week and 1/2 off when in Denver for a training last month and had more leg swelling and brain fog than usual. This is a great option for times when exercise is not going to happen, or before and after exercise. For example, sometimes I feel exhausted after work but after a few minutes on my vibration plate I get a second wind and new energy reserve to exercise and/or just get daily chores in.

Shake It to Make It: The Surprising Power of Vibration Plates

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 starting new wellness routines.

What’s a Vibration Plate Anyway? ⚡🦶
Imagine standing on a platform that vibrates so fast your muscles contract up to 30 times per second—and you’re not even moving. That’s a vibration plate, also known as a whole-body vibration (WBV) platform. Originally developed for astronauts to combat bone density loss in space (yes—outer space! 🚀), these machines are now buzzing into homes, gyms, and therapy clinics worldwide.

The Science Behind the Shake 🔬🌪️
Vibration plates send mechanical vibrations through your body, causing rapid muscle contractions. These contractions activate deep stabilizing muscles and boost circulation, lymphatic drainage, and even bone strength. It’s like giving your body a full-body workout… while standing still! 🧘‍♀️

Let’s Talk Research 📚🧠
A few powerful facts that make vibration plates more than just a fitness trend:

1. Lymphatic Activation 🌀💧
Studies have shown that WBV stimulates lymphatic flow, helping to reduce swelling, improve drainage, and support detoxification. According to a 2010 study in the Journal of Rehabilitation Research & Development, WBV improved circulation and lymph movement in patients with limited mobility ♿.

2. Muscle Strength & Tone 💪🔥
A review in the International Journal of Sports Medicine (2005) found that WBV increased muscle strength, particularly in the legs and core, in both athletes and sedentary individuals. Great news for those wanting to tone up without high-impact workouts!

3. Bone Density Boost 🦴✨
Vibration therapy may help preserve bone mineral density, especially in postmenopausal women. A study in the journal Osteoporosis International showed that 6 months of regular WBV training significantly increased hip bone density.

4. Improved Balance & Mobility 🚶‍♀️🧍‍♂️
Elderly individuals and people recovering from injuries often use WBV to improve stability and gait. It’s gentle on the joints but powerful in results!

The Lymphatic System Loves to Shake 💓🌊
Our lymphatic system has no pump like the heart—it relies on movement to flow. That’s why vibration plates are so beneficial: they provide passive motion, which mimics walking, bouncing, and muscle contractions that help move lymph fluid through the body.

Vibration sessions can:
• Reduce fluid retention 🫗
• Ease inflammation 🔥
• Support immune function 🛡️
• Accelerate healing after surgery or injury 🩹

It’s like a jumpstart for your drainage system—without the jumping! 🎉

How to Use a Vibration Plate Safely ✔️🧘
• Start slow: 1–2 minutes at a low frequency ⏱️
• Build up to 10–15 minutes per session
• Stand, squat, stretch, or even sit with your feet on the plate 🦵
• Drink water afterward to flush out released toxins 💧
• Use 3–5x a week for lymphatic and muscle benefits 📆

Caution: ⚠️ Avoid if you’re pregnant 🤰, have deep vein thrombosis 🩸, or a pacemaker—always check with your practitioner first!

Fun Fact: 🤩
Olympic athletes 🏅 use vibration therapy in their warm-ups and recovery routines to improve circulation and reduce soreness faster!

In Conclusion: Vibrate to Elevate 🌟📈
Vibration plates are more than just a wellness gadget—they’re a powerful tool backed by science and packed with benefits. Whether you’re looking to boost lymph flow, tone your body, improve your balance, or just sneak in some self-care, this little machine could be your secret weapon.

So go ahead—step on, shake it out, and let your lymph flow like never before. 💃💧

©️