Fiona Mulhall Reflexology & Massage

10/02/2026

Reflexology can aid sleep and lymphatic flow.

🌙 INSOMNIA & YOUR LYMPHATIC SYSTEM
Why poor sleep blocks healing — and why rest restores flow

Sleep is not just rest.
Sleep is detox. 🧠✨

When insomnia becomes chronic, one of the first systems to suffer quietly is the lymphatic system — including the glymphatic system in the brain.

Many people focus on hormones, stress, or supplements when sleep is poor… but few realize that lymphatic congestion both causes AND worsens insomnia.

🧠 What happens to lymph during sleep?

The lymphatic system has no pump like the heart.
It relies on:
• deep breathing
• muscle relaxation
• nervous system calm
• deep sleep

During deep (slow-wave) sleep, the brain activates the glymphatic system:
✔ Brain cells slightly shrink
✔ Fluid spaces open
✔ Inflammatory waste is flushed out
✔ Toxins and metabolic by-products are cleared

📌 This clearance is dramatically reduced when sleep is fragmented or shallow.

😴 How insomnia disrupts lymph flow

When sleep is poor or broken:

❌ Glymphatic detox slows
❌ Inflammation builds
❌ Lymph drainage from head, neck & chest stagnates
❌ Nervous system stays in “alert mode”
❌ Hormonal repair is impaired

This may show up as:
• Brain fog ☁️
• Puffy face or eyes
• Swollen lymph nodes
• Heavy chest or shallow breathing
• Morning fatigue despite sleeping
• Increased pain & inflammation

🔁 The vicious cycle

Poor sleep → lymph stagnation → inflammation → nervous system irritation → worse sleep

This is why many people feel “stuck” no matter what they try.

👉 The body cannot clear waste properly without rest.
👉 The body cannot rest properly when inflammation is high.

🧬 Why the nervous system matters

Insomnia is rarely just a sleep issue.

The lymphatic system is deeply influenced by the parasympathetic nervous system (rest & digest).

When the body stays in:
• chronic stress
• trauma response
• perimenopause / hormonal shifts

…the vagus nerve stays underactive → lymph flow slows, especially in:
• neck
• chest
• abdomen

This is why forcing sleep rarely works.
Safety comes before sleep.

🫁 Breathing: the hidden lymph pump

Deep diaphragmatic breathing is one of the most powerful lymph movers.

✔ Improves thoracic duct flow
✔ Enhances abdominal lymph drainage
✔ Stimulates the vagus nerve
✔ Signals the body it is safe to rest

💡 Long, slow exhales matter more than big breaths.

🌿 Supporting lymph when insomnia is present

✔ Gentle routines (5–10 minutes)
✔ Neck & collarbone lymph opening
✔ Warmth in the evening
✔ Calm, predictable sleep rhythms
✔ Nervous system regulation first

🚫 Avoid:
• Aggressive detox cleanses
• Late-night intense exercise
• Cold exposure at night
• Stimulatory breathwork
• Pushing through exhaustion

🤍 A compassionate truth

If you’re not sleeping well, your body is not broken.
It is protecting you.

Healing does not begin with doing more.
It begins with creating enough safety for rest.

When sleep improves → lymph flows.
When lymph flows → inflammation settles.
When inflammation settles → healing can begin.

✨ Final takeaway

Insomnia is not just in the mind.
It is deeply connected to lymphatic flow, inflammation, and nervous system balance.

Supporting sleep is one of the most powerful lymphatic therapies you can give your body.

⚠️ Medical Disclaimer
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, exercise, supplements, or health regimen, especially if you experience chronic insomnia, swelling, neurological symptoms, or underlying medical conditions.

08/02/2026

Gift vouchers available for Valentines Day.

Reflexology £35
Indian head with back £35
Head to toe £65 - mini facial with french clay, mini feet & head massage & full back massage.
Full body £45
Back £35 for 30 min or £40 for 45 min

01/02/2026

Holistic facial 1 hr : £45
Reflexology 1 hr : £35
Swedish back, neck and shoulder massage 30 min £35 , or 45 min £40
Swedish massage: Back, neck shoulders, legs and arms 1 hr £45
Indian Head Massage, inc short back massage 30min £35
Head to toe pamper 75 min: back massage with mini treatments of Indian head massage, foot or hand massage and holistic facial £65
07891 655134
www.fmreflexology.co.uk
fiona@mulhall.me

💆‍♀️ Reflexology & Lymph Drainage: Why It’s So Powerful!

Did you know your feet can help your lymphatic system flow better? 👣 Reflexology is more than just a relaxing foot massage — it’s a science-based therapy that supports your body’s natural detox and drainage pathways.

🌿 What Is Reflexology Lymph Drainage (RLD)?

Reflexology Lymph Drainage (RLD) is a specialized reflexology technique that focuses on the lymphatic reflex points on your feet. These points correspond to the same lymph pathways stimulated during Manual Lymphatic Drainage (MLD).

Through gentle pressure and rhythmic movements, RLD helps:
✨ Move stagnant lymph fluid
✨ Reduce swelling and puffiness
✨ Support detox and immune function
✨ Calm inflammation and tension
✨ Promote deep relaxation

Learn more here:
www.rachelrayreflexology.co.uk/post/what-is-reflexology-lymph-drainage
www.reflexologyroomlondon.co.uk/reflexology-lymph-drainage

🧠 How It Works — Organ by Organ

Each reflex area on your feet connects to a specific organ or system. Stimulating these zones helps boost function, detoxification, and balance across the body.

🌿 The liver helps filter toxins from the blood. Reflexology supports enzyme function and reduces congestion, easing the load on your lymphatic system.

💧 The kidneys regulate fluid balance. Reflexology enhances filtration, aiding lymph drainage and detox.

🌿 The spleen acts as both a blood filter and immune organ. Stimulating its reflex can boost lymphocyte activity and immune balance.

💨 The lungs are linked to upper lymph flow and sinus drainage. Reflexology can help relieve congestion and improve oxygen exchange.

🌿 The intestines (colon) contain large amounts of gut-associated lymph tissue (GALT). Reflexology encourages digestive movement and toxin elimination.

✨ The skin is your largest detox organ. Reflexology improves circulation and cellular waste removal, giving the skin a healthier glow.

💚 The lymph nodes (reflex zones) respond to gentle stimulation by opening lymphatic channels, reducing swelling, and supporting immune communication.

📚 What Does Research Say?

🩵 Study on breast-cancer-related lymphedema: Reflexology lymph drainage significantly reduced arm swelling and improved comfort.
www.pubmed.ncbi.nlm.nih.gov/27157950

💬 Patient experience study: Participants reported less pain, better mobility, and emotional well-being.
www.pubmed.ncbi.nlm.nih.gov/30057039

💧 General reflexology research: Studies show improved circulation, reduced inflammation, and calmer stress responses — all essential for healthy lymph flow.
www.onlinelibrary.wiley.com/doi/10.1155/2014/502123

🦋 The Science Behind the Flow

Reflexology is effective because it:
1️⃣ Stimulates lymphatic reflex points to encourage natural lymph movement.
2️⃣ Activates the parasympathetic nervous system, shifting the body into rest-and-repair mode.
3️⃣ Improves microcirculation, helping tissues release toxins and absorb nutrients.
4️⃣ Supports detox organs like the liver, kidneys, and intestines.
5️⃣ Balances fluid movement, reducing swelling and heaviness.

🎉 Fun Facts!

💧 The lymphatic system doesn’t have its own pump — it depends on movement, breathing, and gentle stimulation to flow!
👣 Your feet have over 7,000 nerve endings that connect to every organ and gland through neural pathways.
🧘‍♀️ Reflexology can lower stress hormones, reduce tension, and balance blood pressure.
🏆 RLD has been recognized in cancer-care settings for its gentle support in managing lymphedema.

More info:
www.pipzinggreflexology.co.uk/information/reflexology-lymph-drainage
www.hempsteadtherapycentre.co.uk/reflexology-lymphatic-drainage-rld

⚕️ Safe Use & Best Practices

✔️ Always see a qualified reflexologist trained in RLD.
✔️ Combine with manual lymph drainage, hydration, gentle movement, and a clean diet.
✔️ Avoid during active infection, thrombosis, or uncontrolled heart or kidney issues. Always check with your healthcare provider first.

💚 In Summary

Reflexology Lymph Drainage (RLD) is a beautiful, natural way to support your body’s self-healing process. It helps your lymphatic system do what it’s designed to do — detox, decongest, and renew.

🌿 Stimulates detox organs
💧 Improves circulation and drainage
🧘‍♀️ Reduces stress and inflammation
💪 Strengthens immunity and vitality

Your lymphatic system is your body’s silent cleaner — and reflexology gives it a loving nudge to flow freely again. 💚

References:
www.pubmed.ncbi.nlm.nih.gov/27157950
www.pubmed.ncbi.nlm.nih.gov/30057039
www.onlinelibrary.wiley.com/doi/10.1155/2014/502123
www.rachelrayreflexology.co.uk
www.reflexologyroomlondon.co.uk
www.pipzinggreflexology.co.uk
www.hempsteadtherapycentre.co.uk

25/01/2026

Appointments available Monday, Tueday PM & Saturday w/c 26th Jan.

Holistic facial 1 hr : £45
Reflexology 1 hr : £35 (lymphatic drainage included)
Swedish back, neck and shoulder massage 30 min £35 , or 45 min £40
Swedish massage: Back, neck shoulders, legs and arms 1 hr £45
Indian Head Massage, inc short back massage 30min £35
Head to toe pamper 75 min: back massage with mini treatments of Indian head massage, foot or hand massage and holistic facial £65

www.fmreflexology.co.uk
Tel: 07891 655134

18/01/2026

Availability this week:
Mon 12:30
Tues 3:30
Fri 12:30

Reflexology £35
Indian head with back £35
Head to toe £65
Full body £45
Back £35
Lymphatic drainage massage & reflexology lymphatic drainage also available.
07891655134
Fmreflexology.co.uk

11/01/2026

Reflexology lymphatic drainage can be the focus, or part of an hour’s reflexology. Appointments available this week.

👣 The Lymph in Your Feet: Why Your Toes Might Be More Important Than You Think
When we think about circulation and detox, most of us picture the heart, the liver, or the kidneys. But here’s an underrated truth: your feet are lymphatic powerhouses, silently working to detox your body, regulate inflammation, and support immune function—all while you walk, stand, or even wiggle your toes.
Yes, your feet do far more than take you places—they help keep you alive, clean, and balanced.

🧬 What Is the Lymphatic System?
The lymphatic system is your body’s second circulatory system, consisting of:
* Lymphatic vessels (similar to veins)
* Lymph nodes
* Lymph fluid
* Immune cells (lymphocytes)
Its key roles include:
* Clearing waste and cellular debris
* Transporting fats from the digestive system
* Regulating inflammation
* Carrying immune signals
Unlike the cardiovascular system, the lymphatic system doesn’t have a central pump (like the heart). It relies on muscle contractions, gravity, and movement to circulate lymph.

👣 The Lymphatic System in Your Feet
Your feet contain a dense network of superficial and deep lymphatic vessels, all designed to transport lymph upward against gravity. These vessels drain into larger lymphatic trunks in the ankles and calves, then continue their journey toward inguinal lymph nodes in the groin, iliac nodes in the pelvis, and ultimately into the thoracic duct, where lymph rejoins the bloodstream.
Key lymphatic components in the feet include:
* Dorsal digital lymphatics (between the toes)
* Plantar lymphatics (bottom of the foot)
* Posterior tibial lymphatics (deep inside the ankle)
* Superficial lymph capillaries (just under the skin)

🔄 How Lymph Moves Through Your Feet
Because gravity pulls lymph downward, the feet are particularly prone to lymphatic congestion. Movement is essential to drive fluid back up the body.
Lymphatic flow in the feet depends on:
* Walking or toe flexion (muscle pumps)
* Ankle movement (activates venous-lymphatic synergy)
* Proper footwear and posture (restrictive shoes may impede lymph flow)
* Manual stimulation or dry brushing (boosts superficial lymph movement)

🧪 What Happens When Lymph Doesn’t Flow?
When lymph becomes stagnant in the feet, you may experience:
* Pitting edema (swelling that leaves an indentation)
* Heavy, tired legs
* Cold toes or poor circulation
* Skin changes (hyperkeratosis, dryness, thickening)
* Increased susceptibility to infections (e.g. cellulitis)
Lymphatic stagnation in the lower extremities can result from:
* Sedentary lifestyle
* Prolonged standing or sitting
* Post-surgical trauma (especially orthopedic procedures)
* Venous insufficiency
* Chronic inflammation or autoimmune disease

💃 Fun Facts About Foot Lymphatics
* 🧦 Compression socks support both venous and lymphatic return—your lymph loves them!
* 🌙 Lymphatic drainage is slower at night, which is why many people wake with puffy feet or ankles.
* 🔄 The plantar fascia (thick tissue in the sole of your foot) influences lymphatic flow by stimulating movement when walking barefoot.
* 🌿 Foot reflexology points correlate with major lymphatic pathways in the body.

🌿 How to Support Lymph Flow in the Feet
1. Move often! Rebounding, walking, and calf raises are your lymph’s best friends.
2. Hydrate well. Lymph is 95% water—thicker lymph = slower drainage.
3. Use a massage ball. Rolling the soles stimulates deep plantar lymphatics.
4. Manual Lymphatic Drainage (MLD). Gentle hands-on therapy can mobilize stagnant fluid.
5. Elevate your feet. A few minutes of elevation each day helps reverse gravitational pull.
6. Reflexology Lymph Drainage (RLD)

🧠 Final Thought
Your feet might be the furthest thing from your head, but when it comes to immune function, inflammation regulation, and fluid balance, they’re front and center. A healthy lymphatic system starts from the ground up—and that includes your soles, toes, and ankles.
So next time you stretch your feet or walk barefoot in the grass, remember: you’re doing your whole lymphatic system a big favor. 👣💚

Disclaimer:�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 wellness or therapeutic routine.

©️

02/01/2026

Last minute appointments available Sat 3rd & Monday.

13/12/2025

Struggling for Xmas gift ideas? Give the gift of relaxation. Lovely Xmas gift cards for any amount you wish, or treatment.

Holistic facial 1 hr : £45
Reflexology 1 hr : £35
Swedish back, neck and shoulder massage 30 min £35 , or 45 min £40
Swedish massage: Back, neck shoulders, legs and arms 1 hr £45
Indian Head Massage, inc short back massage 30min £35
Head to toe pamper 75 min: back massage with mini treatments of Indian head massage, foot or hand massage and holistic facial £60

www.fmreflexology.co.uk
location: 1.5m from Usk @ Gwehelog
fiona@mulhall.me

08/12/2025

This week’s availability:
Thursday 11th 3:30 & 5 pm
Friday 12th 1:30
Fmreflexology.co.uk

Reflexology 1hr £35
Massage from £35
Lymphatic drainage massage
Holistic facial £45
Indian head massage with back massage
07891655134

05/12/2025

🎄✨ Keep Your Lymph Flowing Before Christmas!

A fun, simple routine to help you feel lighter, calmer & de-bloated through the festive season 🌿💚

The Christmas rush can slow the lymphatic system — late nights, richer food, stress, more sitting, less movement… and suddenly the body feels puffy, tight or sluggish.

Here is a quick, enjoyable daily routine to keep your lymph moving gently all the way to Christmas:

⭐ 1. Warm Water Magic (Morning)

Start your day with warm water + ginger or lemon zest.
This wakes up digestion, thins lymph fluid & reduces puffiness.

⭐ 2. Neck Drainage (30 seconds)

Clear the “lymph sink” behind your ears → down your neck → across your collarbone.

⭐ 3. Christmas Steps (5–10 minutes)

Take a short walk — in the house, garden, mall or office.
Your calves are your second lymph pump!

⭐ 4. Belly Breathing Reset

Deep breathing opens the diaphragm and stimulates the vagus nerve — a huge lymph booster.

⭐ 5. Anti-Bloat Afternoon Snack

Choose one:
• cucumber
• blueberries
• pineapple
• warm peppermint tea
• a cup of warm broth

Simple, soothing, lymph-friendly.

⭐ 6. Legs-Up Christmas Chill (Night)

Lift your legs up the wall for 3 minutes.
Instant drainage for heavy calves, ankles & feet.

💚✨

A gentle lymphatic routine helps you enjoy Christmas feeling lighter, clearer, and more energised — without overwhelm.

24/11/2025

appointments available Tuesday 24th pm.
07891655134

Reflexology £35
Indian head with back £35
Head to toe £65 - mini facial with french clay, mini feet & head massage & full back massage.
Full body £45
Back £35