Everything You Need to Know About Dry Brushing
If you’re looking for a simple way to boost your skin, improve circulation, and support lymphatic drainage, listen up! Dry brushing takes just a couple of minutes a day, but the benefits are worth it. Plus, it’s oddly satisfying—like a full-body wake-up call. Let’s dive into everything you need to know, plus my experience after brushing twice a day for three weeks.
5 key benefits of dry brushing
1. Detoxification
Quick science refresher: Your lymphatic system plays a major role in immune function, helping your body move immune cells and flush out toxins. Unlike the circulatory system, which has the heart to pump blood, the lymphatic system relies on movement to keep things flowing.
Dry brushing helps stimulate lymphatic drainage, aiding in the removal of toxins and giving your immune system a boost. Key areas to focus on? Your armpits and inner thighs—both contain clusters of lymph nodes essential for drainage.
2. Cellulite Reduction
Find me a natural way to reduce cellulite, and I’m in.
Dry brushing boosts circulation and stimulates the skin, which can help break up fat deposits and create a more even texture—reducing the appearance of cellulite over time.
3. Exfoliation
Given the tough nature of a dry brushes bristles, dry brushing helps to exfoliate the skin (also great for pre-self tanner application).
There is, however, such a thing as too much exfoliation. Optimally, you should be dry brushing twice a day. Be careful not to over-exfoliate by not pressing too hard when using the brush (aside from the first 1-2 times when it may sting a bit, dry brushing should not be painful). Moisturizing after is also important (although I tend to only do this when I brush at night).
Pro tip: If you have sensitive skin, dry brush with a body oil to create a barrier.
4. Skin Stimulation
Dry brushing supports your skin’s natural moisture balance by stimulating oil and sweat glands. The result? Fewer breakouts, clearer pores, and an overall glow.
5. Increased Circulation
Brushing your skin kickstarts blood flow, bringing fresh oxygen and nutrients to the surface. This not only helps with skin health but also boosts overall energy levels.
How to dry brush
Always brush toward your heart.
- Start at the soles of your feet and work your way up using long, upward strokes.
- Move to your calves, then your thighs.
- On your stomach, use circular motions (clockwise for digestion) or small upward strokes.
- Brush your arms in an upward motion, working toward your heart.
- For your back, follow the same principle—always moving toward the heart.
A good rule of thumb: If the area you're brushing is below your heart, brush upward. If it’s above, brush downward. You can also check out this diagram for a visual reference!
How often should you dry brush?
Ideally, once in the morning and once at night. The whole process takes about 1–2 minutes, so it’s super quick! Try to dry brush before showering—on busy mornings, I focus on key areas like my thighs and stomach.
My results
Full disclosure: I started dry brushing around the same time I committed to a structured interval training routine—so I know my results are amplified by consistent workouts.
That said, my skin feels firmer, smoother, and healthier overall. I’ve noticed some cellulite reduction (which I'm super happy about, considering it’s only been three weeks), and I feel more energized—though, again, exercise likely plays a role.
But here’s the thing—I love dry brushing. It’s oddly satisfying, like scratching an itch you didn’t know you had, and now I actually look forward to it every day.
