What Is Dry Brushing? A Beginner's Guide to Ayurvedic Skin Massage and Exfoliation

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 — its potential health benefits, current research limitations, and which healthcare professionals you may want to consult before you try it at home.

Dry brushing has been used for thousands of years around the world by many cultures, including the ancient Egyptians, Greeks, and Chinese.

It’s also commonly attributed to a practice within ayurveda (a traditional system of medicine from India that dates back more than 3,000 years), and it is known in Sanskrit as garshana (or “friction by rubbing”), says Veena Haasl-Blilie, a certified ayurvedic practitioner and the founder of Saumya Ayurveda, an ayurvedic wellness company in Corrales and Jemez, New Mexico.

While many people today perform dry brushing on its own, in ayurveda it’s a component of abhyanga, a type of oil massage, Haasl-Blilie notes.

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,” says Patricia K. Farris, MD, a board-certified dermatologist and fellow of the American Academy of Dermatology who is based in Metairie, Louisiana.

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,” Haasl-Blilie explains. She notes that in the human body, 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.

“We’re naturally supporting our overall health when we move lymph fluid,” Haasl-Blilie says. 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.

Look for a practitioner with extensive training and experience, Haasl-Blilie says, “because harm can be done.”

It’s possible to brush too intensely or frequently, which may cause microtears in the skin that can become irritated, inflamed, and infected, says Nina K. Antonov, MD, a board-certified dermatologist with Modern Dermatology in Westport, Connecticut, and an associate of the American Academy of Dermatology.

Haasl-Blilie suggests looking for someone with many positive client testimonials who’s been trained as an apprentice. Don’t be afraid to hop on the phone and ask the practitioner about their background before you go.

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

Massaging your skin with a dry brush triggers a mild inflammatory response in your body. That, in turn, boosts circulation, pushing blood to the target areas, Dr. Antonov says.

May Improve the Appearance of Cellulite (Temporarily)

There’s no proof that dry brushing reduces cellulite. However, the increase in blood circulation may plump dimples in the skin and improve the appearance of cellulite in the short term, Antonov notes.

May Help Lymph Flow

Dry brushing is traditionally understood to support lymph flow, and it is believed to help “detoxify” the body. “Our lymphatic system is key in removing toxic waste from the body, so dry brushing may aid in that process,” Antonov says. However, the theory hasn’t been studied yet.

Exfoliates the Skin

Gives You Energy

“Dry brushing stimulates the nerve endings in the skin, which may leave you feeling refreshed,” Dr. Farris says. The increased circulation also likely helps, though research is needed to confirm.

Dry brushing is generally safe for most people with healthy skin. However, as with any form of exfoliation, there’s a risk of applying too much pressure or doing it too frequently. That can cause microtears in the skin that can become irritated, inflamed, and infected and can even lead to scarring, Antonov says.

Dry brushing may also irritate already-vulnerable skin in people with inflammatory skin conditions such as psoriasis and eczema. Aside from causing irritation, dry brushing may also introduce bacteria to open wounds, causing further complications, Antonov says.

“To that point, never dry brush an open wound or sunburned skin,” she adds.

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, pending approval from your integrative healthcare provider or a board-certified dermatologist.

However, avoid dry brushing skin affected by eczema, psoriasis, acne, infection, sunburn, cancer, moles, warts, or open wounds, Haasl-Blilie says.

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 them,” Farris says.

One of the potentially positive aspects of dry brushing is that it can be done on your own at home. “It’s such an inexpensive thing to do, and it takes minutes,” Haasl-Blilie says. All you need is a brush.

Many ayurvedic centers and schools offer pancha karma retreats. However, they tend to be pricey — a five-day pancha karma retreat at the Himalayan Institute, for example, starts at over $3,000.

Once you have spoken with a dermatologist or integrative healthcare practitioner and determined that this practice is appropriate and safe for you, based on your individual health status, you can use these tips from our experts’ experiences to get started.

Start Soft

Traditionally, dry brushing is performed with raw silk gloves, Haasl-Blilie says. However, many people prefer to use bath or shower brushes.

“I like a soft natural brush to start with,” Farris says. “Some people have very sensitive skin and can’t use anything that puts too much pressure on the skin.” But, 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, Haasl-Blilie says. 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,” Haasl-Blilie says. 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,” Haasl-Blilie explains. Use enough pressure that the brush doesn’t slide off your skin, but not so much pressure that you feel it under your skin, she suggests.

Prioritize the Process

Some experts suggest that it’s best to dry brush immediately before showering in the morning. Haasl-Blilie recommends dry brushing in the tub or shower, “as skin cells will slough off and may leave a little mess.”

“It’s recommended that you move up and toward the heart with your movements,” Antonov says. 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, Haasl-Blilie notes.

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,” Antonov says.

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, Antonov says. “You can rinse with a gentle cleanser or shampoo and let the brush air-dry fully before using it again.”

• Dry brushing is an ayurvedic self-massage technique, rooted in this ancient system of medicine from India.
• In ayurveda, garshana, the Sanskrit term for dry brushing, means “friction by rubbing,” and the technique traditionally involves gently exfoliating dry skin with a soft- or stiff-bristled brush, or raw silk gloves.
• Research is limited on its possible health benefits, though some healthcare professionals and ayurvedic practitioners say that it may boost circulation, improve skin texture, stimulate the lymphatic system, and temporarily reduce the appearance of cellulite, among other perks.
• If you are interested in trying dry brushing, speak to an integrative doctor or ayurvedic practitioner for guidance.