The ancient self-care practice of exfoliating your body with a bristled brush or silk gloves may boost your energy, improve circulation, and temporarily reduce the appearance of cellulite.
You already brush your hair and teeth — should you brush your skin, too?
We’re talking about dry brushing, an ever-popular self-care technique (#drybrushing boasts more than 73 million views on TikTok) that some have claimed exfoliates the skin, detoxifies the body, and reduces the appearance of cellulite. Given its popularity, we decided to examine whether there is scientific backing behind this social media trend.
These days, many people turn to dry brushing in the hopes of smoothing out the appearance of cellulite. Meanwhile, thousands of years ago, this method of gentle skin massage and exfoliation was used to cleanse, detoxify, and balance the body.
But is dry brushing worth your time? Grab your silk gloves, or a soft- or stiff-bristled brush, and read on to learn about this wellness practice and its potential anecdotal health benefits.
History Of Dry Brushing
Dry Brushing is an incredible and invigorating self-care ritual that has been around for ages. This ritual of stimulating the skin by dry brushing has been used in several cultures from Ayurveda (an alternative medicine system with historical roots in the Indian subcontinent) to Ancient Egyptians, Romans, and traditional Chinese medicine. Here are a few examples of dry brushing in history.
The Ancient Egyptians were the pioneers of extraordinary beauty rituals. They were said to have used the dry body brushing technique going back thousands of years; exfoliating with natural enzymes from sour milk and wine for soft, supple skin.
Ayurveda is India’s 5,000 year old holistic health care system. Ayurvedic dry-brushing, called Garshana (pronounced gar-shun-uh) , was used to stimulate circulation and blood flow. Garshana is traditionally done using raw silk or linen gloves, though many prefer to use a natural bristle body brush.
Traditional Chinese dry brushing uses the dried fibres of a gourd fruit called silk squash, commonly known as a loofah. Externally, luffa can be used either alone or mixed with sesame oil to remove dead skin, stimulate circulation and is associated with the Lung, Stomach and Liver meridians.
The Ancient Greeks and Romans used strigils (a bronze instrument with a curved blade) with olive oil, to remove dirt, sweat and oil before they bathed. The famous ancient physician Aristotle – the Father of Medicine was said to be a fan of the strigils. Many people in these times were buried with their strigils.
Finnish nutritionist and naturopathic physician Dr. Paavo Airola popularized contemporary dry brushing 30 years ago. He stressed its function to increase digestion and support and to revitalize our organ systems. He incorporated objects like sand, sticks and other raw materials to support exfoliation.
There is no denying that dry brushing has been around for a while and there is a good reason for it.
How Dry Brushing Works
The mechanism of dry brushing functions both on and below the skin’s surface. “Dry brushing may cause superficial exfoliation, may increase circulation in the skin, and may help with lymphatic drainage, if done properly.
From a traditional Ayurvedic perspective, dry brushing may help detoxify the body by encouraging a healthy flow of tissue fluids (known in Sanskrit as Rasa Dhatu), particularly lymph. Rasa Dhatu refers to the body’s “inner ocean,” and rasa means “sap” or “juice.
Rasa refers to bodily fluids such as those described in conventional biomedicine as plasma (the liquid portion of blood), lymph (a clear-to-white fluid made of white blood cells and intestinal fluid), and interstitial fluids (the fluids around the cells). The Ayurvedic idea is that healthy and balanced fluids promote health in other areas of the body.
There’s still a lot we don’t understand about dry brushing from a conventional Western medical view. However, encouraging the flow of lymph fluid — thereby promoting lymphatic system function — may have beneficial health effects.
As we know, the lymphatic system is a major part of the body’s immune system. It comprises a network of organs, lymph nodes, lymph ducts, and lymph vessels that make and move lymph from tissues to the bloodstream. This intricate network performs many key functions, such as maintaining fluid levels, protecting your body against pathogens (any bacteria, virus, or other substance that can make you sick), and transporting and removing waste products. (I may have nerded out a little here, but I do love me the lymphatic system.)
We’re naturally supporting our overall health when we move lymph fluid. In conventional Western medicine, a healthy lymph system is fostered by staying hydrated and living a healthy lifestyle, which includes regular exercise. In Ayurveda, encouraging lymph health can also include dry brushing and other forms of traditional massage, as well as other treatments and lifestyle changes.
Benefits Of Dry Brushing
There is little research or data to support the benefits of dry brushing. However, some experts speculate that dry brushing may offer wellness perks. Here are a few:
May Boost Circulation
Dry brushing is similar to a gentle massage. Like other types of massage, it stimulates a mild inflammatory response, boosts circulation and potentially supports healing. This pushes blood to affected areas, helping transport nutrients and remove waste products, according to the Cleveland Clinic.
May Improve Appearance of Cellulite (temporarily)
Many people dry brush in hopes of getting rid of cellulite, per many effervescent social media and beauty-blogosphere promises. However, there is no evidence to support this claim.
That said, dry brushing may temporarily improve the appearance of cellulite through the short-term increase in blood circulation. The extra blood flow may plump dimples in the skin. Though, again, this has yet to be researched in studies.
May Give You Energy
Dry brushing can potentially stimulate the nerve endings in the skin, which can leave you feeling refreshed.
Once again, this is currently anecdotal due to the lack of research, and we need more studies to better fully understand how the practice of dry brushing affects the mind and body when it comes to alertness, focus, and preparation for the day.
May Help Lymph Flow
Dry brushing’s effects may be more than skin deep: “It certainly may slough off dead skin cells — but from an Ayurvedic perspective, we’re also working with the lymphatic system.
The lymphatic system is a key part of the body’s immune system that helps maintain fluid levels, protect your body against pathogens (any bacteria, virus, or other substance that can make you sick), and transport and remove waste products.
Brushing your skin, according to one doctor from a Cleveland Clinic interview, may encourage the flow of lymph, which is made up of extra fluids that drain from cells and tissues, as well as proteins, minerals, fats, damaged cells, and pathogens. Lymph gets pumped throughout the vessels, organs, and nodes that comprise the lymphatic system, though at low pressure, according to a recent research paper. And sometimes the pressure drops even lower, such as when there’s more fluid that needs to be moved (e.g., certain diseases), per the aforementioned paper.
If there isn’t enough pressure, lymph can’t flow the way it should. This causes fluid to collect in your arms and legs, leading them to swell (a disease known as lymphedema). When this happens, lymph can’t transport white blood cells to other areas of your body, which may increase your risk of an infection.
Techniques that promote lymph flow may help. For example, a type of massage known as manual lymphatic drainage is a widely accepted treatment for lymphedema, note the authors of a recent review. However, any lymphatic benefits of dry brushing have yet to be studied, so we don’t know if and how dry brushing affects the lymphatic system. In conventional Western medicine, a healthy lymph system is encouraged by staying hydrated and living a healthy lifestyle, including regular exercise.
Who Might Want To Try (Or Avoid) Dry Brushing
While research is still lacking, some experts report that dry brushing may improve circulation and skin texture, aid in the stimulation of the lymphatic system, and temporarily reduce the appearance of cellulite.
If any of these benefits appeals to you, dry brushing may be worth a try.
However, avoid dry brushing skin affected by eczema, psoriasis, acne, infection, sunburn, cancer, moles, warts, or open wounds.
People with sensitive skin may want to use a soft natural bristle brush and be especially careful not to apply too much pressure. If there’s any irritation from brushing, then it’s probably not a great option for you.
Tips to Getting Started With Dry Brushing
- Start Soft
Traditionally, dry brushing is performed with raw silk gloves. However, many people prefer to use bath or shower brushes. I like a soft natural brush to start with. Some people have very sensitive skin and can’t use anything that puts too much pressure on the skin. However, brush stiffness is a highly individual preference, so experiment until you find the one that works best for you. The texture should be pleasing to you and gentle on your skin.
Bonus tip: Look for a shower or bath brush with a long handle for hard-to-reach areas like your back.
- Find The Right Pressure
You don’t have to apply much pressure to possibly have an effect on your lymph fluid. If you turn your forearm over and lay your index finger on the inside of your wrist, that’s the pressure you’re likely aiming for. If you use deeper pressure, it may not be as effective. Your skin will get some benefit from exfoliation, but you’ll potentially miss the traditional benefits of targeting the lymphatic system. Use enough pressure that the brush doesn’t slide off your skin, but not so much pressure that you feel it under your skin.
- Nail The Process
Some experts suggest that it’s best to dry brush immediately before showering in the morning. Begin at your ankles and work up each leg using long, fluid strokes on the body’s long bones (e.g., the bones of the lower and upper leg) and circular strokes on joints (e.g., ankles and knees). Then brush each arm with the same strokes, starting at the wrist and working toward the chest. Next, move the brush in circular motions along your torso and back.
It’s recommended that you move up and toward the heart with your movements. Lighten your pressure if and when needed, and stop if your skin becomes red or irritated. Shower normally once you’re finished, and keep in mind that the dry brushing process should take no more than 5 to 10 minutes.
After showering, slather on body oil or lotion to replace lost moisture and help your skin barrier repair. If you’re heading out into the sun, be sure to use SPF 30 or higher, as freshly exfoliated skin is more vulnerable to ultraviolet rays.
- Find Your Frequency
Some people can perform dry brushing four to five times per week, Haasl-Blilie says. However, others may be more sensitive to its stimulating effects and may need to stick to two to four sessions per week, she notes. People with sensitive skin may also need to limit their dry brushing. Antonov suggests starting with only one to two sessions per week and seeing how your skin responds. If any flare-ups occur, be sure to notify your dermatologist or integrative healthcare practitioner, so that they can help you address your concerns.
- Keep Your Brush Clean
Be sure to clean your brush after every few uses to clear out trapped impurities. You can rinse with a gentle cleanser or shampoo and let the brush air-dry fully before using it again.
Common Questions & Answers
- Is Dry Brushing Good For You?
Research on dry brushing is lacking. That said, some experts believe this practice may boost circulation, remove toxins from the body, and unclog pores.
- How Often Should You Practice Dry Brushing?
Seek the advice of a board-certified dermatologist or an Ayurvedic healthcare practitioner. Some people may be able to dry brush four to five times per week. However, others with sensitive skin may want to do fewer sessions.
- Should You Dry Brush Before or After a Shower?
Some experts recommend dry brushing just before a shower, then rinsing off dead skin cells and flaky skin in the shower. Apply body lotion, oil, or cream afterward to replace lost moisture and help repair the skin barrier.
- Can Dry Brushing Get Rid Of Cellulite?
Dry brushing may improve the appearance of cellulite, thanks to increased blood circulation, but the effect is only temporary. There’s no evidence that dry brushing reduces cellulite itself.
- Who Should Not Dry Brush
People with sensitive skin should take care when dry brushing. If it causes any irritation, dry brushing may not be a good option for you. Avoid dry brushing skin affected by eczema, psoriasis, acne, infection, sunburn, cancer, moles, warts, or open wounds.
Dry Brushing Bottom Line
There’s little scientific evidence to support the benefits of dry brushing. For most people, however, there’s little risk. If you’re interested in dry brushing, you can purchase a brush and try it at home.
If you have a skin condition, such as psoriasis, you should speak with your doctor before dry brushing. Be sure to avoid brushing over or around an open wound or infection.
Ps – If you haven’t already, be sure to check out Dr. Lindsey Schmidt and her Mille Wellness products for all your dry brushing tools!
**This post contains affiliate links meaning that, at no additional cost to you, I make a small commission if you purchase through my links
