A Step-by-Step Dry Brushing Routine: How to Dry Brush Your Body for Glowing Skin & Lymphatic Health

Dry brushing has become one of the most powerful self-care rituals for glowing skin, detox support, and full-body rejuvenation. This ancient practice uses a firm, natural-bristle brush on dry skin to stimulate circulation, exfoliate dead skin cells, and support the body’s natural lymphatic drainage system.

If you’ve been searching for how to dry brush properly, best dry brushing routine, or dry brushing for lymphatic drainage, this step-by-step guide breaks it all down — including exact stroke directions and body placement so you can confidently dry brush the right way.

Step-by-Step Dry Brushing Routine (With Stroke Directions)

Step 1: Start at the Feet

Body Placement: Soles of feet and tops of feet

Stroke Direction: Upward toward the ankles

Begin at the very bottom of the body. Use long, sweeping strokes from the soles of your feet moving upward. Apply light to medium pressure — firm but never painful.

👉 This helps wake up circulation and activates lymph flow from the ground up.

Step 2: Brush the Lower Legs

Body Placement: Ankles, calves, shins

Stroke Direction: Upward toward the knees

Brush from your ankles up toward your knees using long, fluid strokes. Cover the front, back, and sides of the legs evenly.

👉 Always brush toward the heart to encourage proper lymphatic drainage.

Step 3: Move to the Thighs

Body Placement: Thighs and backs of legs

Stroke Direction: Upward toward the hips

Use slightly firmer pressure on thicker areas like the thighs. Focus on upward strokes from knees to hips, especially on areas prone to cellulite.

👉 Consistent brushing here can improve skin texture and circulation over time.

Step 4: Brush the Hips & Glutes

Body Placement: Hips and buttocks

Stroke Direction: Upward and inward toward the lower back

Use circular motions followed by upward strokes. This area benefits from stimulation due to lymph node concentration.

👉 This step helps release tension and supports detox pathways.

Step 5: Dry Brush the Abdomen

Body Placement: Stomach area

Stroke Direction: Clockwise circular motions

Use gentle pressure on the abdomen. Brush in clockwise circles, following the direction of digestion.

👉 This supports digestion, lymph movement, and gut health.

Step 6: Brush the Lower Back

Body Placement: Lower back and sides

Stroke Direction: Upward toward the center of the back

Use long strokes moving toward the spine and up toward the heart.

👉 This helps stimulate circulation and relieve tension stored in the back.

Step 7: Move to the Hands

Body Placement: Palms and backs of hands

Stroke Direction: Upward toward the wrists

Start at the fingertips and brush toward the wrists using light strokes.

👉 Hands often hold tension — this step helps release it while improving circulation.

Step 8: Brush the Arms

Body Placement: Forearms, elbows, upper arms

Stroke Direction: Upward toward the shoulders

Brush from wrists to elbows, then elbows to shoulders. Be gentle around sensitive inner arm areas.

👉 Arms drain lymph toward the armpits, so upward strokes are key.

Step 9: Finish at the Chest & Neck

Body Placement: Chest, collarbone, neck

Stroke Direction: Inward and downward toward the heart

Use very light pressure here. Brush from the chest inward toward the center and down toward the heart. For the neck, brush downward gently.

👉 This final step helps move lymph fluid toward major drainage points.

Final Thoughts: Make Dry Brushing a Ritual

Dry brushing isn’t just skincare — it’s a full-body wellness ritual. When done correctly and consistently, it supports glowing skin, better circulation, and deeper connection to your body.

Whether you’re starting a new self-care routine or elevating your wellness habits, this step-by-step dry brushing routine is one of the easiest ways to feel refreshed, energized, and confident in your skin.

After Dry Brushing: Seal the Glow

• Shower to rinse away dead skin

• Apply a nourishing body oil or lotion

• Drink water to support detoxification

Dry Brushing Tips for Best Results

• Always brush toward the heart

• Avoid broken skin or active irritation

• Use a natural-bristle brush

• Replace your brush every 3–6 months

• Consistency matters more than pressure

Why Dry Brushing Is So Good for Your Body

Dry brushing does more than smooth your skin — it activates systems inside your body that help you feel lighter, energized, and refreshed.

Top Benefits of Dry Brushing

• Gently exfoliates dead skin for smoother, brighter skin

• Boosts blood circulation and oxygen flow

• Stimulates the lymphatic system to support detoxification

• Helps reduce the appearance of cellulite over time

• Promotes relaxation and mind-body connection

• Encourages skin renewal and healthy glow

Because the lymphatic system doesn’t have a pump like the heart, dry brushing helps move stagnant lymph fluid — which is why stroke direction matters so much.

When & How Often to Dry Brush

• Best done before showering

• Ideal frequency: 3–5 times per week (daily if your skin tolerates it)

• Takes 5–10 minutes

Always brush on dry skin and follow with a shower and a nourishing body oil or lotion.