Tiffany's Perspective
“Dry brushing is more for lymphatic drainage and detoxification than specifically for digestion. It is very good for heart health and overall blood flow — which is really important because in our yoga practice, we use the alignment of the body to increase the energetic flow as well as the blood flow to the different organs of action. Dry brushing complements this. Moving from the periphery to the core, as we do in our yoga practice, dry brushing is a nice complement.”
The gut-brain connection reminds us that digestive health is not isolated to the gut itself. When we soften the belly through breath and movement, we calm the nervous system — and a calmer nervous system supports better digestion, better absorption, and better overall function. Dry brushing, like yoga, works at the level of the whole system.
— Tiffany Bergin, C-IAYT, CIYT · Tiffany on how dry brushing fits into the broader detoxification picture
Dry brushing stimulates the lymphatic system, removes dead skin cells, and improves circulation — all in about five minutes before your morning shower. It is one of the simplest Ayurvedic self-care practices, and it works. The key is doing it correctly: always brush toward the heart, and do it on dry skin before water touches you.
What is dry brushing?
Dry brushing is the practice of using a natural-bristle brush on dry skin in firm, deliberate strokes before bathing. It comes from Ayurveda, where it is known as garshana — a form of dry massage that stimulates the skin and the lymphatic system beneath it. It is practiced as part of the Ayurvedic morning routine, particularly during seasonal transitions when the body is clearing accumulated waste.
The practice is simple, inexpensive, and takes less than five minutes. It requires nothing more than a natural-bristle brush and the discipline to do it before you step into the shower.
What does it actually do?
Stimulates lymphatic flow
The lymphatic system has no pump of its own. It relies on muscle movement, breathing, and manual stimulation to keep fluid moving. Dry brushing provides that stimulation, helping the lymph system move waste toward the organs of elimination.
Removes dead skin cells
The skin is the body's largest elimination organ. When dead cells accumulate on the surface, they can impede the skin's ability to release waste through sweat and respiration. Dry brushing clears this layer, leaving the skin able to breathe and function as it should.
Improves circulation
The friction of the brush on the skin brings blood to the surface, improving peripheral circulation. This is why the skin feels warm and slightly flushed after brushing — and why many people find it energizing in the morning.
Supports digestion
Brushing the abdomen in a clockwise direction — following the path of the large intestine — gently stimulates peristalsis and supports digestive movement. This is particularly useful during a seasonal cleanse or for those with sluggish digestion.
How to dry brush — step by step
Do this on completely dry skin, before your shower. The whole process takes about five minutes.
1
Choose your brush: Use a natural-bristle brush — sisal or boar bristle are both good. The bristles should be firm enough to stimulate the skin but not so stiff they cause pain. A long handle helps you reach the back.
2
Start at the feet: Begin at the soles of the feet and brush upward in long, firm strokes toward the heart. Always brush toward the heart — this follows the direction of lymphatic flow.
3
Work up the legs: Continue up the calves, shins, and thighs in long upward strokes. Spend a little extra time on the inner thighs, where lymph nodes are concentrated.
4
Brush the abdomen: On the abdomen, use circular strokes in a clockwise direction. This follows the path of the large intestine and supports digestive movement. On the chest and back, brush toward the heart.
5
Brush the arms: Start at the hands and brush upward toward the shoulders. Pay attention to the armpits — another area of lymph node concentration.
6
Shower immediately: Step into the shower right after brushing to rinse away the loosened dead skin cells. A cool rinse at the end further stimulates circulation — use it if you can tolerate it.
When is the best time to dry brush?
Morning, before your shower, on an empty stomach. This is the Ayurvedic recommendation and it makes physiological sense — the lymphatic system is most active in the morning, and brushing before eating means the body's energy is available for the stimulation rather than directed toward digestion.
Daily brushing is ideal during a seasonal cleanse. At other times, three to four times per week is sufficient to maintain the benefits.
Frequently asked questions
How often should I dry brush?
Daily dry brushing before your morning shower is ideal, especially during a seasonal cleanse. If daily feels like too much, three to four times per week is still meaningfully beneficial. Consistency over time matters more than frequency on any given week.
Will dry brushing help with cellulite?
Dry brushing can temporarily improve the appearance of the skin by stimulating circulation and reducing fluid retention. It will not permanently eliminate cellulite, which is a structural feature of connective tissue. What it will do is improve skin texture, tone, and circulation over time with consistent practice.
Is dry brushing safe for sensitive skin?
If you have sensitive skin, eczema, psoriasis, or any active skin condition, dry brushing may not be appropriate — or may need to be done very gently with a soft brush. Start lightly and see how your skin responds. Avoid any areas of broken skin, rash, or irritation.
What is the lymphatic system and why does it matter?
The lymphatic system is a network of vessels and nodes that carries lymph fluid through the body, filtering waste, supporting immune function, and moving cellular debris toward the organs of elimination. Unlike the circulatory system, the lymphatic system has no pump — it relies on muscle movement, breathing, and manual stimulation to keep fluid moving. Dry brushing is one of the simplest ways to support this movement.
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Tiffany Bergin
C-IAYT | CIYT | Functional Nutrition & Lifestyle Educator
Tiffany Bergin is a Certified Yoga Therapist and Certified Iyengar Yoga Teacher based in Minnesota. She works with people navigating chronic pain, digestive health, hormonal shifts, and the stress of daily life — bringing together therapeutic yoga, functional nutrition, and somatic practice.
Read more about Tiffany.