Have you ever gotten out of the shower, scratched your arm or leg, and had dead Have you ever gotten out of the shower, scratched your arm or leg, and had dead skin under your nails? Yeah, me too! That happens when we don’t exfoliate often enough. When showering, we should wash away dead skin cells; one of the best ways to do that is to dry brush.

Despite its existence for centuries, dry brushing has gained momentum in the past few years, especially for its skin benefits. Dry brushing originated in Ayurvedic medicine, where it’s called Garsgana in Sanskrit (an ancient Indo-European language of India), meaning “friction by rubbing” (1). Dry brushing uses a coarse, natural-fiber bristle tool (brush) and massage techniques to stimulate the lymphatic system and clear toxins from the body (2).

I first learned about dry brushing in 2021 when looking for a new self-care routine. Aside from self-care, I tend to dry brush when struggling with lymphatic congestion (usually when sick or detoxing). Lymphatic congestion can cause an array of issues and isn’t always easy to identify, but some symptoms may include (3):

• Skin changes
• Skin discoloration
• Blisters
• Fluid leaking from the skin
• Fluid retention
• Feeling heavy or tight
• Infections
• Limited range of movement
• Problems breathing
• Problems swallowing
• Problems talking
• Drooling
• Fever
• Itching
• Chills

Dry brushing not only exfoliates the skin into a smoother state but also promotes and encourages lymphatic drainage by stimulating blood flow and helping the body release stuck toxins (4). The buildup of toxins in the body often results in swelling, skin issues, cellulite, and a weakened immune system (5).

Mainstream sources haven’t recognized dry brushing for long. Although they speak about its benefits, they are still skeptical because there isn’t much hard evidence. According to Dr. Cindy Jakubiec’s website:

“There is ample anecdotal evidence of dry brushing’s benefits. And, many dermatologists and other health professionals recommend using a dry brush to their patients (6).”

Nonetheless, if anecdotal (based on personal observations/experiences) evidence isn’t enough, there is plenty of documented proof of massage and exfoliation benefits, so let’s discuss them.

Research-Backed Health Benefits of Dry Brushing

Although dry brushing has many benefits, it is not recommended for those with a history of blood clots or stroke. Those with congestive heart failure, liver or kidney problems, or a current infection should avoid lymphatic drainage techniques. If you have a sensitive skin condition like psoriasis, rosacea, or eczema, speak with a trusted medical professional before dry brushing.

May Improve Skin Appearance

Dry brushing encourages exfoliation, the process of removing dead skin cells from the surface of your skin (7). Gently brushing your skin with an exfoliating tool such as a dry brush helps remove dead skin cells, leaving the skin looking and feeling smoother (8). According to Everyday Health, massaging the skin with a dry brush removes dead skin cells while stimulating new, healthy cells to grow in their place (9). One study using exfoliative skin-peeling techniques concluded that exfoliation is valuable for aged skin, photo-aging, acne scars, and melasma (10).

May Support Circulatory Health

The circulatory system moves blood throughout the body, keeping organs, muscles, and tissues healthy and functioning optimally (11). It also helps your body eliminate waste and toxins, like the lymphatic system, which is considered part of the circulatory system (12). If the circulatory system fails or stops functioning, poor circulation may interfere with blood, oxygen, and nutrient delivery to the entire body (13).

One study found massage therapy increased blood flow (14). Another study noted that five minutes of manual leg massage significantly increased circulation in the limb and surrounding areas (15). Although there is no scientific explanation, many people, myself included, feel invigorated and energized after a dry brushing session (16). Maybe it’s the extra self-care or the increased blood circulation, but something about dry brushing energizes me, so I try to do it early enough in the day.

May Help Break Down Cellulite

Cellulite is a skin condition that causes lumpy, dimpled flesh to accumulate on the thighs, hips, butt, and abdomen (17). One study noted that massages reduce oedema (fluid buildup), stimulate fibroblasts, which tightens skin, and, in animals, can even increase collagen synthesis (18). Some say cellulite occurs due to built-up toxins in the body, usually made worse by poor body circulation (19).

The improvement of blood circulation may be why some people successfully break down cellulite after dry brushing compared to the assumption that it’s due to a temporary skin texture change after exfoliation (20). Still, maybe it’s only temporary because we live in a toxin-filled world, where toxins end up back in our bodies just as fast as we rid them. No matter the cause, at least studies have confirmed manual lymph massages decrease swelling and improve cellulite after ten sessions (21).

May Promote Lymphatic Health

The lymphatic system transports hormones, fat, and fat-soluble vitamins and is crucial to immune health (22). Unfortunately, environmental factors such as pollutants can cause sludge to hold up lymphatic fluid, resulting in congestion. Lymphatic congestion or dysfunction occurs when the lymphatic system stops flowing correctly (23). Since toxins build up throughout the body, usually in fat, muscles, lymphatic fluid, blood, or the brain, it makes sense that dry brushing can help move lymphatic fluids to release the toxin buildup.

May Aid in Detoxification

Although most commonly associated with drug and alcohol rehabilitation, detoxification, sometimes referred to as detoxing, is the process of removing toxic substances from the body (24). If you read my article, How to Detox from Heavy Metals, you know I already debunked the mainstream narrative’s claims that detoxing isn’t possible and is a scam. As mentioned in the post, detoxing comes in three parts – opening overburdened detox pathways, removing built-up toxins, and supporting the body.
According to the Pacific College of Health and Science, massage is a beneficial toxicity treatment. Massages help relieve symptoms associated with toxicity overload, such as headaches, myalgia, and fatigue, and they also improve body functionality. Improving circulation and ensuring blood is supplied to all tissues enhances the removal process of toxins (25). Since massages are so beneficial for detoxification, and dry brushing is a massage technique, it’s safe to say that lymphatic drainage and detoxification are also encouraged by dry brushing (26).

How To Dry Brush

Before we start, remember that lymphatic drainage techniques such as dry brushing are not recommended for those with a history of blood clots or stroke. Those with congestive heart failure, liver or kidney problems, or a current infection should also avoid it. If you have a sensitive skin condition like psoriasis, rosacea, or eczema, speak with a trusted medical professional before dry brushing.

For an effective dry brushing session, I recommend the following products:

• Dry brush – I like dry brushes with long handles and soft yet stiff natural bristles that exfoliate the skin effectively without damaging it. They also have handleless dry brushes if that’s more your style.
• Toothbrush (optional) – I like soft bristle toothbrushes designed to be gentle on sensitive gums because they’re excellent for sensitive body parts like the underarms.
• Jade roller (optional) – I like using the jade roller on my face for its cooling, tightening, and de-puffing properties, but a toothbrush or dry brush works, too.

Step 1: Prep the Area

Due to the dry skin that typically sheds when dry brushing, you will want to do this in the bathtub or on top of a towel. I usually recommend dry brushing in the bathtub since showering is recommended afterward. Of course, not everyone has a bathtub. Or maybe you’re like me and have a small bathroom with not-so-good lighting, so I dry brush over a towel on the bedroom floor. No matter where you choose to dry brush, make sure the tools you’ll be using are within arm’s reach.

Step 2: Start at the Feet

When dry brushing, it is important to start at the feet and move toward the body’s center. Using the dry brush, apply slight pressure (enough to turn the skin pink but not so much as to break the skin) and make short strokes starting at the toes, moving over the feet, and toward the ankles. Brush 5-10 times before moving on.

Step 3: Work up to the Legs

With the same amount of pressure, work your way up the legs. Start with 5-10 long strokes followed by 5-10 short strokes. The goal is to bring the lymphatic drainage to the body’s center, where detoxification happens.

Step 4: Move to the Hands & Arms

Now that you’re probably getting the hang of dry brushing and applying just the right amount of pressure, follow the same steps for your hands and arms as you did for your feet and legs: Five to ten short strokes on the hands, then five to ten long strokes working up the arms, followed by five to ten short strokes.

Step 5: Don’t Forget the Underarms

After dry brushing the hands and arms, we don’t want to forget the underarms. Applying the same pressure as the rest of your body, use the dry brush (or toothbrush) on the underarm area 5-10 times in a circular (clockwise) motion.

Step 6: Move on to the Face & Neck

Start at the top of the face (forehead), working down to the nose and outward toward the temples. Then, move down the sides of the face to the cheeks, chin, and neck. I prefer using a jade roller for my face and neck, but a toothbrush or dry brush will work, too.

Step 7: Dry Brush the Body’s Core

Using the dry brush, start from the upper chest, down the abdomen and genital area. Use five to ten long strokes followed by five to ten short strokes. Repeat this on your back, from the upper back/shoulders down to the mid and lower back, including the buttocks.

Step 8: Shower

After dry brushing the entire body, it’s important to shower. Showering will ensure the dead skin cells from the dry brushing session get washed away instead of clogging the skin’s pores. After showering, I like to follow up with body oil (I find it absorbs better than lotions). I recommend a lymphatic massage oil like Brookethorne Naturals Lymphatic Massage Oil.

After dry brushing, I recommend supporting the lymphatic system through herbs like burdock, cleaver, dandelion, echinacea, and yarrow or a premade product like MaryRuth’s Organic Lymphatic Support Liquid Extract.
Additionally, it’s important to clean your dry brushing tools after each use. I recommend using a non-toxic soap (I typically use Quinn’s, Dr. Bronner’s, or Dr. Natural’s Castile Soap, depending on what’s on sale) and leaving it out, brush side up to air dry.

Product Disclaimer

Product recommendations are affiliate links. I do not own or make these products. Recommendations are selected according to ingredients at the time article was written and can change at any time. I encourage you to double-check ingredients and research each company to ensure they’re suitable for your journey.

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