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You probably brush your hair, and your teeth (hopefully with natural toothpaste), but do you brush your skin? And why would you?
This practice has been gaining popularity lately and with good reason. I’ve even noticed “dry brushing” as an offering on the menu at spas in hotels. Dry brushing has many potential benefits, from smoother skin to helping with lymphatic drainage.
So what is it and why should you consider doing it?
Benefits of Dry Brushing for Skin
Dry brushing is exactly what it sounds like… brushing the skin in a particular pattern with a dry brush, usually before showering.
In dry brushing, the skin is typically brushed toward the heart, starting at the feet and hands and brushing toward the chest.
I’ve been dry brushing my skin for years, mostly because it feels great and makes my skin softer, but there are other benefits as well:
1. Lymphatic Support
The lymphatic system is a major part of the body’s immune system. It is made up of organs and lymph nodes, ducts, and vessels that transport lymph throughout the body. Many of these lymph vessels run just below the skin. Proponents of dry brushing claim that brushing the skin regularly helps stimulate the normal lymph flow within the body and helps the body detoxify itself naturally.
2. Exfoliation
This benefit is often noticed the first time a person dry brushes. The process of running a firm, natural bristled brush over the skin helps loosen and remove dead skin cells, naturally exfoliating skin. I noticed less dry skin and much softer skin in the first few days and weeks after dry skin brushing. My skin has stayed soft thanks to this built-in way to exfoliate.
3. Clean Pores (& Smaller Pores!)
The added benefit of exfoliating the skin is clearing oil, dirt, and residue from the pores. Use a smaller, gentler dry brush for the face (don’t use the stiffer body brush here… ouch!). I notice that my face is softer and my pores are much less noticeable.
4. Reduces Cellulite
Though the evidence is anecdotal, I’ve found many accounts of people who claimed that regular dry brushing greatly helps to reduce cellulite. I talked about this and my other cellulite remedies here. There isn’t much research to back the cellulite claims, but dry brushing feels great and makes skin softer, so there isn’t really any downside to trying it!
5. Natural Energy Boost
I can’t explain why but dry brushing always gives me a natural energy boost. For this reason, I wouldn’t recommend dry brushing at night but it is great in the morning. One theory is that because it increases circulation, it also increases energy. Either way, I only do it early in the day as part of my morning routine.
Selecting a Dry Brush
I use a firm, natural bristle brush with a long handle, which allows me to reach my entire back and easily brush the bottoms of my feet and the backs of my legs. This set of brushes is my favorite because it includes a face brush and two body brushes with different firmness.
When I started dry brushing, my skin was much more sensitive and I preferred the softer one, and now I much prefer the firmer brush. With the set, I have options.
How to Dry Brush: The Method
Dry brushing can be done daily over the whole body, preferably in the morning before showering. Start with a gentle brush and soft pressure. Work up to a firmer brush and more firm pressure over time.
Here’s How to Dry Brush the Skin:
- Starting at the feet, I brush the bottoms of my feet and up my legs in long, smooth strokes. I typically brush each section of skin 10 times. For lymph flow, I always brush toward the heart/chest area where the lymph system drains.
- As a good rule of thumb, always brush toward the center of the body.
- Repeat the same process with the arms, starting with the palms of the hands and brushing up the arm toward the heart. Again, I brush each section of skin 10 times.
- On the stomach and armpits, brush in a circular clockwise motion.
- I then repeat the process on my abdomen and back, and then switch to my face with the more delicate brush.
Note: Don’t brush too hard! A soft and smooth stroke often works best. My skin is slightly pink after brushing, but it should never be red or sting. If it hurts at all, use less pressure!
I brush before showering and use a natural lotion after showering.
Replace the brush every 6-12 months as the bristles will eventually wear out. I also recommend washing the brush every few weeks to remove dead skin cells.
But, Does Skin Brushing Actually Work?
I have personally dry brushed for years and noticed that my skin is softer (and possibly firmer, though this is hard to measure) from dry brushing. Skin brushing is very invigorating, easy, and a low investment of time and money, so I keep up the habit.
Especially during pregnancy, I *personally* found that dry brushing seemed to help keep me from getting stretch marks and also seemed to help tighten skin after pregnancy.
Here’s the thing:
It isn’t meant to be a medical treatment and shouldn’t be considered one. Dermatologists also claim that cellulite is genetic and that there is no cure, while podcast guest Dr. Cate Shanahan would disagree and points the finger at polyunsaturated omega-6 fats in our diet.
What the Scientific Evidence Says
The evidence is divided and several sources point out the obvious fact — there have not been any specific scientific studies about dry brushing. Much of the evidence, especially relating to the cellulite benefit, is anecdotal. Much more research would be needed before dermatologists would consider it a legitimate medical treatment.
Supporters of dry brushing claim that it can stimulate the lymph system, help the body rid itself of toxins, and increase circulation or energy. Even dermatologists agree that gently brushing the skin does have exfoliating benefits and may go beyond skincare by stimulating the body in a way similar to massage, which certainly does have well-documented benefits.
I’m not completely sold on all of those benefits, but this definitely falls in the “can’t hurt” category, with one exception…
A Warning for Sensitive Skin
Always, my advice is to pay attention to what works for you and your body. If you have sensitive skin or a history of eczema or other skin conditions, this is one health habit you may want to skip. As Sarah from the Healthy Home Economist found, aggressive skin brushing could irritate sensitive skin over time.
Still, as long as you don’t ignore warning signs like discomfort, itchiness, redness, or even pain, done the right way a dry brushing session should benefit most people. Avoid sensitive areas, don’t use overly firm bristles, and stop if bothersome symptoms occur.
As a gentler detox option for sensitive skin, try a detox bath instead of skin brushing.
The Bottom Line on Skin Brushing: Find What Works for You
At the end of the day, researchers will likely never do studies on dry brushing so we don’t have solid scientific evidence of its benefits. There is no incentive to do such a study when a good quality brush set costs around $20 and is available online. At the same time, it is generally agreed that the practice is harmless and at worst ineffective.
Like any aspect of health (or life), it is important to do your own research and go with what works for you.
This article was medically reviewed by Madiha Saeed, MD, a board certified family physician. As always, this is not personal medical advice and we recommend that you talk with your doctor.
Have you ever dry brushed? Will you try it?
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I’ve intended to try it, but I always forget and just do it wet in the shower! I’ve been happy with that. I wonder how much the two techniques differ.
I always forgot, too, so I started leaving my dry brush on the shower faucet. Can’t turn on the shower without taking off the brush . . .
I’d be interested in trying this. How often do you recommend cleaning the brush and what is the best way to do so?
I do it. I especially do it before an epsom salt bath or ion detox foot bath, or before taking a hot shower. I do feel like it helps.
Would a natural loofa sponge used dry suffice? Not sure if the bristle brush is the key or just the exfoliation and stimulation. Thanks!
I tried it, but even light strokes were painful to me. The brush was extremely scratchy and didn’t feel good at all.
Sarah, maybe try a different brush? I have the same exact brush that Katie provided the link for (it’s on Amazon). It’s firm but has some give. I hope that helps.
Try starting with a dry wash cloth. That often helps. And what is important is not the brush per so but the method of stimulating the lymphatics, which lie just below the skin, to drain but brushing toward the heart.
try again – i found it painful/uncomfortable the first couple days as well but you will quickly get used to it. just try again!
TJ, I discovered the same thing. The first couple of times hurt, the next few were uncomfortable, and now it just feels wonderfully amazing and there is no pain at all. I just get this wonderful warm thrumming sensation, especially when I do my back and the backs of my thighs. Now that I’ve started, I will never not do this. It is SO wonderful.
I found a toe brush, (I think ghats what its called, it comes with pedicure kits), are softer, and they work very well too!!
Thanks so much for this! I started dry brushing about a year ago and I LOVE it. As a holiday gift, I made up a nice little gift basket for my mom with a dry brush, homemade body scrubs, body washes, body butters, oils, etc. because her skin gets so dry in the winter. She absolutely LOVES it too! My skin and body thanks me each time I do it:)
I’ve been dry brushing for a few months now and I absolutely see the difference in my skin since incorporating this into my routine. The small bit of acne I had on my back and arms has totally disappeared. My skin is very soft and seems to absorb the after shower coconut oil better. Almost like I don’t have to use as much. One thing. I have pretty bad varicose veins and so I have to brush my legs very lightly. Heavy brushing over the already stressed vein walls will exacerbate the problem. I read somewhere that it increases the pressure in the veins if you use too firm a stroke. So I go lightly on the legs and a little firmer on the rest of my body.
Try taking astaxanthin and Diatomacious earth to improve your vessel integrity
DE helps vessel integrity?
Internally?
A supplement of Rutin would also help the blood vessels. It is a bioflavanoid and good for hemorrhoids–strengthening the anal veins so it would also be good for varicose veins.
I have dry brushed in the past and have been thinking that I should add that back into my routine. Thanks for the reminder. I sometimes get knots under my arms, possibly do to detox issues, that generally happen when other Fibro symptoms also seem to be getting worse. These knots are greatly reduced when I add dry brushing back into my care. I should really just always dry brush instead of waiting until I start feeling cruddy.
I will also say, that though it does give a surge of energy, sometimes it is helpful for me to get up and dry brush on nights when I am really struggling with actually falling asleep, especially when my legs are feeling restless. I think because it helps with circulation issues.
Shala,
I’ve had the knots under my arms before too, and also have fibro. Mine would get swollen, red and warm and I my doctor said they were swollen lymph nodes (which goes along with what you said about the detox issues). I haven’t had them in a long time, since I switched to using an aluminum-free deodorant. Have you tried that?
I agree that dry brushing helps with circulation issues. I often take a detox bath before bed and dry brush before hand. It’s relaxing.
I’ve been dry brushing for about 4 years, after your initial article on it. I love how I feel after completing it. And as soon as I was finished with this article I got up and dry brushed to start the day 🙂 I’m intrigued with the face brush, I do not dry brush my face. I do shave it, about once a month. As well as use honey and sugar to exfoliate.
I read that doing it at night slow and metrically can help calm. More quickly during the day is what invigorates us. I am new to this though and excited to see the results.
I’ve looked at this before but haven’t tried it. Would you recommend doing this with a toddler, specifically one with eczema? If so which brush would you recommend?
Yes I’ll give it a try.
Thanks for the attention to skin brushing. YES, absolutely I have and do skin brush, though not as consistently as I could. Have a small brush for my face I’ve not tried. Airola Paavo called A Million Dollar Health and Beauty Secret, recommends doing it on rising before a shower, and brushing ‘everything’, and all strokes toward the groin. The lymphatic nodes there are closest to the intestine. Mucous in the stool may become apparent.
Also says brushing can make your skin cleaner than washing can. And I think mine feels FRESH and alive. And he says a stiff vegetable brush can be used when the skin is accustomed to it. I do now and LOVE it, though in the beginning I was reluctant to use even a soft brush. Thought it would feel awful. Sure does not.
Happy brushing, all. It’s terrific. I try to do it before rebounding or other exercise to better prepare my skin for waste removal, and it feels GREAT!
I am 76 yrs and I can’t wait to try before rebounding thank you and good health to all
What direction is clockwise when brushing the stomach? I mean I know clockwise when looking at a clock (lol) but what direction do I brush when I place the brush under my breasts (top of my stomach) – do I go in a circle to the right or to the left? Thanks so much
It is a bit confusing. Draw a stick figure on a sheet of paper. Then place a circle over the stomach area and draw a curved arrow on it showing a clockwise direction. Flip the paper over and hold it up to the light. That’s the direction you should be brushing.
That just made it more confusing..please keep it simple
From the top of tummy move left. 🙂