Dry brushing: how to do it, and what it really does
What dry brushing can and can't do for your skin, the honest evidence on cellulite and lymph claims, how to do it safely and how often.
Written by the Glowpedia team · not yet reviewed by our dermatologist
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Quick answer Dry brushing is a quick massage with a dry, firm-bristled brush before you shower. It can smooth rough, flaky skin and feel invigorating, but there's no scientific evidence it reduces cellulite, and claims that it drains your lymph or cleanses your body aren't backed by good research.
Dry brushing means sweeping a dry, firm-bristled brush over dry skin, usually right before a shower. It's popular for its long list of claimed benefits. Some hold up. Many don't.
What dry brushing can do
- Exfoliate: it physically removes dead skin cells, which can leave rough, dry areas such as the backs of the arms, shins and elbows smoother and temporarily brighter.
- Feel good: like a quick massage, it boosts blood flow near the surface. Skin may look pink and feel energized for a while.
- Be gentler than hot scrubbing: for some people, a few minutes with a brush on dry skin is less irritating than long, hot showers with a lot of scrubbing.
What it doesn't do
Be skeptical of the bigger promises:
- Cellulite: there's no scientific evidence that dry brushing reduces cellulite. Any smoother look is likely temporary plumping from increased blood flow. Even in-office cellulite treatments only reduce its appearance for a limited time.
- “Lymphatic drainage”: medical lymphatic drainage is a specific, very light-pressure massage done by trained therapists, mostly for lymphedema (for example, arm swelling after breast cancer surgery). There's no good evidence that brushing your skin at home moves lymph in a way that matters for your health. If you have lymphedema, don't use dry brushing as a substitute for treatment.
- “Cleansing” your body: your liver and kidneys clear waste products. There's no evidence that brushing your skin helps them, boosts immunity, aids digestion or helps with weight loss.
Think of dry brushing as body exfoliation with a pleasant massage feel, nothing more.
How to dry brush
- Pick a brush with firm but not scratchy bristles. A long handle helps you reach your back.
- Start with dry skin, before your shower.
- Begin at your feet. Use long, light strokes upward over your legs, then from your hands up your arms.
- Use circular motions on your torso and back.
- Go lighter on thin skin such as the chest, belly and neck. Never brush your face.
- Make a few overlapping strokes per area, then move on. Going over one spot too long can cause irritation or even bleeding. A full session takes about 3–5 minutes.
- Shower, then moisturize right away.
Your skin may look slightly pink afterward. It should not sting, scratch or stay red.
How often
Start with 1–2 times a week. If your skin stays comfortable, you can increase slowly; once a day is the upper limit. Count it as body exfoliation: on days you dry brush, skip scrubs, mitts and acid body washes. If your skin is sensitive, a plain dry washcloth is a softer alternative. See how often to exfoliate.
Who should skip it
Don't dry brush over:
- Cuts, scrapes, sores, sunburn or freshly shaved skin
- Rashes, eczema or psoriasis flares, or infected or inflamed skin
- Moles, warts or raised bumps
- Active body acne
If you have darker skin that marks easily, brush very gently. If you have a condition that affects your circulation, lymph system or skin, ask your doctor first.
Keep your brush clean
- Shake out dead skin after each use.
- Wash the brush about once a week with mild soap or shampoo, rinse, and let it dry bristles down in an airy spot outside the shower.
- Don't share it.
- Replace it when the bristles splay, shed or smell musty.
More on caring for tools in exfoliating brushes, mitts and gloves, and see where brushing fits in the shower routine.
What you need for this
These open Amazon searches for the kind of product the guide describes; check the ingredients and reviews before you buy. As an Amazon Associate we earn from qualifying purchases.
See a dermatologist if brushing leaves scratches, bleeding, a rash or redness that lasts, or if the rough bumps or skin changes you're brushing don't improve. Any new swelling in an arm or leg should be checked by a doctor.
Questions people ask
Does dry brushing get rid of cellulite?
There's no scientific evidence that it does. Any smoother look is likely temporary, caused by extra blood flow to the skin.
Does dry brushing help lymphatic drainage?
There's no good evidence that it does in a meaningful way. Medical lymphatic drainage is a specific light-touch massage done by trained therapists, mainly for lymphedema.
How often should I dry brush?
Start 1–2 times a week. If your skin stays comfortable you can increase slowly, but once a day is the most you should do.
Can I dry brush my face?
No. Facial skin is thinner and more sensitive. Use a gentle facial exfoliant or a soft washcloth instead.