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 is a straightforward Ayurvedic practice that stimulates the lymphatic system and is easy to add to a daily morning routine. The technique is simple: start at the feet and brush toward the heart, then go to the hands and brush toward the heart again. Do this before your morning shower. It is quite refreshing and takes only a few minutes.
The technique: always toward the heart
The direction of brushing is the most important element of the technique. Always brush toward the heart — this follows the direction of lymphatic flow. Start at the feet and use long, firm strokes up the legs toward the groin. Then move to the hands and brush up the arms toward the armpits. On the abdomen, use circular strokes in a clockwise direction (following the direction of the digestive tract). On the back, brush upward toward the heart.
Use a natural-bristle brush with a long handle for the back. The pressure should be firm enough to stimulate the skin but not so hard that it causes redness or irritation. The skin should feel warm and tingly after brushing — this is the lymphatic system responding.
Why it works: the lymphatic system
The lymphatic system is the body's drainage and immune system. Unlike the cardiovascular system, which has the heart as its pump, the lymphatic system relies on movement, breath, and external pressure to circulate. When the lymphatic system is sluggish — which can happen with sedentary habits, stress, or poor diet — waste products accumulate in the tissues, contributing to inflammation, fatigue, and immune dysfunction.
Dry brushing mechanically stimulates the lymphatic vessels just below the skin's surface. The brushing action, especially in the direction of lymphatic flow toward the heart, helps open up the lymph system and get things moving. Combined with adequate hydration and movement, dry brushing is one of the simplest and most accessible tools for supporting lymphatic health.
"Saucha — cleanliness — is the first of the niyamas. It applies to the body, the mind, and the environment."
— B.K.S. Iyengar, Light on Yoga
Frequently asked questions
How do you dry brush correctly?
Start at the feet and brush toward the heart, then go to the hands and again brush toward the heart. Always brush toward the heart — this follows the direction of lymphatic flow. Use firm, long strokes on the limbs and circular strokes on the abdomen. Do this before showering in the morning.
What does dry brushing do for the lymphatic system?
Dry brushing mechanically stimulates the lymphatic vessels just below the skin's surface. The lymphatic system does not have its own pump — it relies on movement, breath, and external pressure to circulate. Dry brushing, especially in the direction of lymphatic flow toward the heart, helps open up the lymph system and get things moving.
When is the best time to dry brush?
Before showering in the morning. Dry brushing on dry skin is more effective than on wet skin, and doing it before the shower allows you to wash away the dead skin cells that are exfoliated in the process. It is also quite refreshing — a good way to wake up the body and the nervous system at the start of the day.
Related reading
Tiffany Bergin
C-IAYT · CIYT · Iyengar Yoga Teacher · Functional Nutritionist
Tiffany is a certified yoga therapist and 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 into individualized care. Learn more →