Dry Brushing: What the Research Shows and How to Do It

Dry brushing means brushing dry skin with a firm-bristled brush, usually before you shower. It is often sold as a way to move lymph, flush out toxins and smooth cellulite. This guide covers what dry brushing does, what the research shows, who should skip it, and how to do it.

We sell a natural-bristle body brush and a long-handled back brush, so read this with that in mind: the evidence is thinner than most marketing suggests, and this guide says so. For another exfoliation choice, see our guide to natural loofah vs synthetic sponge.

What Is Dry Brushing, and What Can It Do?

Dry brushing is a body-care routine that uses a firm brush on dry skin. In the sources we read, only exfoliation is backed up; the larger claims about lymph, toxins and cellulite are not backed by any study we could find.

Cleveland Clinic describes it as a daily body massage with a dry, stiff-bristled brush that is said to get rid of flaky skin, increase circulation, flush out toxins, help digestion and improve the look of cellulite. It then asks whether those claims are true, and its dermatologist answers: "Some are true, but definitely not all." Medical News Today adds that dry brushing is popular in the alternative health community but is not a routine recommendation among dermatologists. Our reading: think of it as a skin-texture routine, not a health treatment.

Does Dry Brushing Actually Exfoliate Your Skin?

Yes, brushing removes dead cells from the skin's surface, and that is the one benefit the sources agree on. The effect is mild and temporary.

• What the sources say: Medical News Today calls exfoliation the only confirmed benefit of brushing the skin. Cleveland Clinic's dermatologist says the mechanical action is excellent for rough, dry skin. Westlake Dermatology says skin feels noticeably smoother and softer right afterward and that moisturizers may absorb more evenly, but that the improvement is typically mild and temporary.
• The pink flush: Westlake Dermatology explains that brushing increases blood flow near the surface, which is why skin looks pink or flushed afterward. It says this creates a temporary flush and does not mean deeper structural change in the skin.
• What it does not do: According to Westlake Dermatology, dry brushing does not reduce stretch marks, tighten loose skin, eliminate cellulite or significantly improve pigmentation.
• It is not special: Medical News Today notes there is no strong evidence that dry brushing is better than any other form of exfoliation. The American Academy of Dermatology (AAD) adds that exfoliation is not for everyone and, if not done properly, could do more harm than good.

Does Dry Brushing Help Lymphatic Drainage or Remove Toxins?

We could not show that it does. We found no study of dry brushing for lymph flow or toxin removal, and the sources we read say the same.

• What we searched: On 2026-09-27 we searched Europe PMC for dry brushing, skin brushing and body brushing together with skin, lymph, cellulite, circulation or exfoliation terms. It returned 107 records, and none of the first 50 titles we read was a study of brushing a person's skin to move lymph, change circulation, reduce cellulite or exfoliate.
• What the experts say: Medical News Today says some people claim dry brushing boosts circulation, helps lymphatic drainage and supports the immune system, but that no studies have examined these claims; it calls a circulation boost plausible, as with massage, but unconfirmed. Cleveland Clinic's dermatologist says brushing helps by increasing blood circulation and promoting lymph flow, and the page cites no study. Our reading: that is expert opinion, not trial evidence.
• What lymphatic drainage massage is: Mayo Clinic describes manual lymph drainage as a light massage technique that helps move trapped fluid toward areas with working lymph vessels, used for lymphedema, and says not to try it with a skin infection, blood clots or active cancer in the affected area. That is a specific technique for a specific condition, not brushing healthy skin.
• Even that technique has mixed evidence: A 2021 systematic review in the Journal of Cancer Survivorship covered 17 studies of manual lymphatic drainage, all in breast-cancer-related lymphedema. Medical News Today cites this review when it calls the technique proven to help drain lymph; the review's own abstract is more cautious, reporting conflicting findings and often limited methods. Our reading: if the trained-hands version has mixed results, we should not assume a brush does more.

Does Dry Brushing Reduce Cellulite?

No evidence says it does. Cleveland Clinic, Medical News Today and Westlake Dermatology all say it does not reduce cellulite, and the AAD's cellulite page does not mention brushing.

• Cleveland Clinic: Its page says there is no proof that dry brushing reduces cellulite or the look of it, and that the claim is not supported by any scientific evidence. Its dermatologist thinks what people see is likely a temporary plumping of the skin from increased circulation.
• Medical News Today and Westlake Dermatology: Medical News Today says cellulite comes from how fat is structured beneath the skin, is harmless, and that there is no evidence dry brushing or exfoliation helps long term. Westlake Dermatology says it is caused by fibrous bands that tether fat downward and that dry brushing is ineffective for it.
• What the AAD lists instead: The AAD's cellulite page puts acoustic wave therapy, laser treatment, subcision and vacuum-assisted tissue release among the treatments with the best research results, along with weight loss and exercise. It notes that endermologie, a deep massage with a vacuum tool, has varying results that are temporary.
• The nearest study is about massage: A 2010 randomized trial put 60 women with cellulite into mechanical massage, manual lymphatic drainage or connective tissue manipulation groups. Thigh fat thickness fell by 1.66 to 3.03 millimetres depending on the group. It tested massage techniques, not brushing, and the abstract reports fat measures rather than dimpling and describes no untreated group. Our reading: we cannot carry that result over to a brush.

Is Dry Brushing Safe for Everyone?

Light brushing is unlikely to cause serious harm on healthy skin, but it can irritate, and some skin should be left alone.

• Skip these areas: Cleveland Clinic says never to brush over moles, warts or raised bumps, or on broken skin, including cuts, scrapes, lesions, sores and burns such as sunburn, or over areas of infection, redness, irritation, inflammation, cellulitis or skin cancer. Medical News Today adds that brushing can burst warts or cold sores and spread the virus.
• Skip it with these conditions: Westlake Dermatology advises against dry brushing with eczema, psoriasis, rosacea, active acne or broken skin, saying it may worsen symptoms. Medical News Today advises talking to a dermatologist first if you have warts, eczema or acne.
• Dry, sensitive or acne-prone skin: The AAD says people with dry, sensitive or acne-prone skin may prefer a washcloth and a mild chemical exfoliator, because mechanical exfoliation may be too irritating. Cleveland Clinic says a plain dry washcloth can stand in for the brush if your skin is sensitive.
• Darker skin tones: The AAD says to avoid strong chemical or mechanical exfoliation if you have a darker skin tone or notice dark spots after burns, bug bites or acne, because aggressive exfoliation can lead to more pigmentation.
• Your face: Cleveland Clinic advises against using a dry brush on the face, and Westlake Dermatology says most people should avoid it. Medical News Today suggests a softer brush if you do. Our reading: skip the face.
• What overdoing it looks like: Medical News Today lists irritation, soreness or pain, scratches, and a disrupted skin barrier that can mean more dryness, and warns that micro tears can let in infection. Stop if your skin turns red, swollen or sore.

When Should You Check With a Dermatologist First?

Check first if you have a skin condition, an unexplained lump, mole or rash, or you are unsure your skin is healthy enough to brush. Cleveland Clinic and the AAD both point people with questions to a dermatologist.

The AAD says a dermatologist can evaluate your skin and help you decide whether exfoliation is right for you. Stop and get advice if brushing leaves your skin red, painful, broken or infected. Dry brushing is not a substitute for medical care. This content is for information only and is not medical advice. Individual results may vary.

How Do You Dry Brush?

Brush dry skin with light pressure before a shower, then rinse and moisturize. The steps below combine what Cleveland Clinic, Medical News Today, Westlake Dermatology and the AAD describe.

1. Pick a natural-bristle brush: Cleveland Clinic recommends a natural stiff-bristled brush, preferably with a long handle for tough-to-reach areas like the back. Westlake Dermatology says bristles should feel firm but flexible, and that beginners do better with a softer brush.
2. Look over your skin first: Check for moles, warts, cuts, sunburn, rashes or irritated patches, and leave those areas out.
3. Start on dry skin, before your shower: Both Cleveland Clinic and Westlake Dermatology place brushing just before the shower, so you can rinse off loosened skin cells.
4. Brush in long strokes from the feet up: Cleveland Clinic suggests starting at the feet or ankles and working up the limbs in long, fluid strokes, then using circular motions on the torso and back. Medical News Today notes that many instructions say to brush toward the heart. We found no study testing whether direction matters.
5. Keep the pressure light and the session short: Cleveland Clinic says to lighten up over the abdomen, breasts and neck and that a few overlapping swipes per area is enough, because going over one area too long can cause irritation or bleeding. Westlake Dermatology suggests about three to five minutes for the whole body. The AAD advises short, light strokes with a brush.
6. Shower, then moisturize: Rinse off, pat dry, and apply moisturizer right away; the AAD says exfoliating can be drying, and Cleveland Clinic also says to apply lotion afterward. Westlake Dermatology recommends a fragrance-free product. Our fragrance-free moisturizer guide covers what to check.

How Often Should You Dry Brush?

The sources disagree, so start low: about once a week, then adjust to how your skin responds. That schedule is our suggestion, not a tested one.

• Cleveland Clinic: Dry brush once a day and shower immediately afterward.
• Westlake Dermatology: Two to three times a week is sufficient for most people with normal skin, and once a week may suit sensitive or dry skin. It says daily brushing is generally not necessary and may raise the risk of inflammation, particularly if you also use retinoids, AHAs or BHAs.
• Medical News Today: Try once a week to begin with, then increase to a few times per week if you wish.
• The AAD's general rule: The more aggressive the exfoliation, the less often it needs to be done, and products such as retinoid creams or benzoyl peroxide can make your skin more sensitive to exfoliating.

Which Is Better: a Dry Brush, a Loofah or a Washcloth?

None has been shown to be better than the others, so choose by how your skin tolerates it. Medical News Today says there is no strong evidence dry brushing is superior to any other form of exfoliation.

• Alternatives it names: Medical News Today lists washing with a sponge or loofah in the shower, using a hydrating body scrub, or applying a lotion with an acid exfoliant such as an AHA.
• Washcloth: The AAD says dry, sensitive or acne-prone skin may prefer a washcloth, and Cleveland Clinic offers a plain dry washcloth as the gentler swap.
• Loofah: A loofah is used wet in the shower, where a dry brush is used on dry skin. Our guide to natural loofah vs synthetic sponge compares the two loofah types.

How Do You Choose and Care for a Dry Brush?

Choose natural bristles that feel firm but not scratchy, a handle that reaches where you need, and keep the brush clean and fully dry between uses. Medical News Today suggests trying different brushes to find the one that feels right, because a brush can be gentle or harsh depending on its bristles and your pressure.

• Bristles: Westlake Dermatology says natural bristles tend to be gentler and less abrasive than synthetic ones, and to avoid extremely stiff or coarse brushes if your skin is sensitive or dry.
• Reach: A palm-style brush is easy to control on arms and legs; a long handle helps with the back, as Cleveland Clinic notes.
• Cleaning: Westlake Dermatology says to clean the brush regularly and let it dry completely between uses, and Medical News Today says a clean brush lowers infection risk. Neither says how. Our suggestion, not from those sources: wash only the bristles in lukewarm water with a little mild soap, keep the wooden body out of the water, and let it dry bristles-down.

Both brushes below are natural-bristle brushes with wooden bodies. We are not claiming they move lymph or reduce cellulite; they are exfoliating tools, and this guide does not suggest more than that. You can browse the full range in our bath brush collection.

Frequently Asked Questions

Does dry brushing really work?

It exfoliates: brushing lifts dead surface skin cells, which can leave skin feeling smoother for a while. We found no study showing it moves lymph, removes toxins or reduces cellulite.

Should you dry brush before or after a shower?

Before. Cleveland Clinic and Westlake Dermatology both place it just before the shower so you can rinse off loosened skin cells, then moisturize.

Can you dry brush every day?

Cleveland Clinic suggests once a day, while Westlake Dermatology says daily brushing is generally not necessary and may raise the risk of inflammation. If you are new to it, starting once a week is a cautious option.

Can dry brushing get rid of cellulite?

We found no evidence that it can. Cleveland Clinic says the claim has no scientific support, and the AAD's list of cellulite treatments with research behind them does not mention brushing.

Can you dry brush your face?

Cleveland Clinic advises against it, and Westlake Dermatology says most people should avoid it because facial skin is thinner and more delicate. Medical News Today suggests a softer brush for the face if you try it.

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