Dry brushing can exfoliate your skin and boost circulation. Evidence for detoxifying effects and lymph flow is limited.1

1. Exfoliates the Skin

Dry brushing is a mechanical exfoliation technique. This means using a tool or scrub to slough off dead skin cells on your skin’s surface.2 Built-up dry skin cells can make skin appear rough, dry, and dull.3 

When you dry brush, the bristles immediately help shed dead skin cells. This process also helps increase cell turnover, revealing smoother skin texture and a more radiant skin tone.3

Physically exfoliating the skin with a dry brush can also temporarily disrupt your skin barrier.4 Your skin barrier helps your skin retain moisture, so dry brushing can be naturally drying.3 

You may wish to moisturize with lotion right after dry brushing.

2. May Improve Lymphatic Drainage

Dry brushing is often used as a form of lymphatic drainage massage and may help stimulate the lymphatic system. Lymphatic drainage massage involves gently massaging certain parts of the body in circular motions to move built-up lymph fluid that causes swelling.5

After blood flows to your tissues and organs, lymph (lymphatic fluid) is left behind and moves to your lymph nodes. Your lymph nodes help keep you healthy by removing harmful bacteria, waste, and abnormal cells.6 If your lymph nodes are damaged, lymph can build up, causing swelling in the arms and legs called lymphedema.7

No research proves dry brushing can help clear built-up lymphatic fluid. There’s also no evidence that dry brushing can detoxify the body. 

3. May Improve Blood Flow

Researchers haven’t tested dry brushing’s effect on blood flow. However, dry brushing is similar to lymphatic drainage and massage techniques, so it likely offers similar circulation benefits.

Massage, in general, applies enough pressure to the skin to improve blood flow to the skin surface and deep arteries.8 Similarly, manual lymphatic drainage massage of the legs may improve blood flow to both deep and superficial veins in the skin.9 

Improved circulation helps provide oxygen-rich blood to support healthy tissues and organ function. Increasing blood flow can also help improve energy and benefit people with inflammatory conditions that limit circulation.10

4. May Reduce Cellulite Appearance

Dry brushing is not a cellulite cure, nor is it a dermatologist-approved cellulite treatment.

Still, dry brushing may help reduce the appearance of dimpled skin by improving blood flow, which can temporarily plump the skin.1112

There are no studies on dry brushing to prove that it has any cellulite-reducing abilities. 

How Do You Do It?

Dry brush practitioners typically recommend a natural bristle brush with soft, dense bristles. Skip the plastic and synthetic bristles that can be too abrasive.

A dry brush with a hand strap can make handling easier, while a long handle can help you brush hard-to-reach areas like your back. Choose what works best for you or use a combination of both.

Dry brushing is a simple process that combines exfoliation and lymphatic drainage massage techniques. Don’t worry if you don’t do it perfectly every time. You can also skip areas you don’t wish to dry brush.

Follow these steps to get started:2513

1. Remove your clothes and stand in a comfortable area. 
2. Start with your feet and move up your legs. Brush the skin with gentle pressure in small, circular motions. Focus on each area for about 30 seconds.
3. Continue dry brushing in circular motions up your body to the buttocks and back. 
4. Repeat the process, starting with the hands and moving up the arms to the shoulders. While dry brushing, think about moving up the body and toward the heart. 
5. If you desire, dry-brush the stomach and move up to the chest, avoiding sensitive areas like the nipples or breasts. 
6. After dry brushing, take a lukewarm shower to remove dead skin cells. Avoid hot water, which can dry out your skin.14
7. Follow up with a moisturizer or lotion to help seal in moisture and hydrate skin.14

You can dry brush day or night, but the increased circulation may help you feel more awake in the morning.10 The entire process should take about 5-10 minutes.

Like other forms of physical exfoliation, you can dry brush anywhere from 1-3 times a week.2 

What Should You Know Before Trying It?

As a form of mechanical exfoliation, aggressive and frequent dry brushing can damage and dry out your skin. Some potential side effects of dry brushing include:152

• Microtears in the skin that increase the risk of skin infections
• Redness and irritation
• Dry skin
• Acne breakouts

Dry brushing is also not ideal for all skin types. It can be too irritating if you have dry, sensitive, acne-prone skin, or if you have a skin condition like psoriasis and eczema.

If you have a darker skin tone or are prone to developing dark patches (hyperpigmentation), aggressive dry brushing may form more dark spots.2

Even if you don’t have sensitive skin, you should always avoid dry brushing already sensitive or dry areas, including rashes, open wounds, and sunburn.

It’s also best to skip dry brushing areas where you apply prescription retinoid cream, retinol, or benzoyl peroxide products. Combining dry brushing with these medications can lead to acne breakouts and make dry skin even drier.14 

Don’t Forget To Clean Your Brush

Dry brushes can harbor bacteria and gunk. A clean dry brush will decrease your risk of an infection. After each use, wash your brush with mild soap and water, rinse it, and let it air dry. Don’t leave it in a damp area like your shower, which can attract bacteria and mold.15