Does Dry Brushing Really Work? A Dermatologist's Guide to Exfoliation and Lymphatic Drainage

Dry brushing delivers both instant and long-term benefits. In the moment, it wakes up your senses, feels incredibly invigorating, and leaves your skin with a smooth, radiant glow. It’s an essential step in Gwyneth's morning routine: “I’m obsessed with dry brushing,” she says. “I rarely take a shower without starting with a good dry brush—all over, brushing toward the heart. It’s amazing for exfoliation, skin quality, and energy.”

In Ayurveda, dry brushing is traditionally used to rid the body of ama (toxins built up in the body). Although clinical research is limited, dry brushing may help stimulate circulation and support lymphatic flow—the movement of lymph fluid that helps carry away waste products.

It's also great for your skin's health: “Those top layers of skin tend to be a little more dull, so when you exfoliate, you’re helping sweep them away," says board-certified dermatologist, Alicia Zalka, MD. "It’s like clearing fallen leaves off a porch." Plus, when dry brushing becomes a regular habit, it boosts the effectiveness of the skin-care routine that follows, allowing moisturizers to absorb more deeply, she says.

Here’s exactly how to do it, how often, and the products to incorporate into your dry brushing ritual.

Choose Your Dry Brush

Harsh exfoliation isn't the goal—be sure to choose a brush that isn’t too stiff (especially when using on areas of the body where your skin is more delicate, like the chest and neck).

How to Dry Brush

Because dry brushing stimulates your nervous system and can leave you feeling invigorated, some people prefer it in the morning before showering. But it’s just as nice to make it part of a self-care spa night and dry brush before sinking into a soothing bath—there’s really no wrong time.

Step 1: Start at your feet and dry brush upward, in the direction of your lymphatics, Zalka suggests. Dedicate two to three strokes per section (around three to five minutes in total). "When [the skin] starts to look slightly pink, you know you're done," Zalka says.

Step 2: Then move to your arms, starting at the hands and working upward with firm, small strokes.

Step 3: On your stomach, dry brush in a circular, clockwise direction—following the natural direction of digestion and abdominal lymph flow.

Step 4: For your back, brush with long strokes—working inward toward the spine and then upward toward the shoulders.

Step 5: When you move to the chest and neck, switch to a lighter pressure, as these areas have thinner, more delicate skin.

Step 6: When you're done, hop in the shower or bath to wash away dead skin and prepare skin for moisture. When you get out, apply body lotion or oil immediately to seal in hydration while the skin is still slightly damp, Zalka says. Some people prefer to also add body oil to their dry brush to help the bristles glide across the skin. (In that case, shower first so you don’t rinse off the nourishing oils.)

A word to the wise: "Don't combine dry brushing and chemical exfoliants in the same session,” Zalka advises. It's also best to shave the day before you dry brush—but if you do dry brush and shave back-to-back, follow your shower with a calming moisturizer to support the skin barrier.

Dry Brushing Essentials