If our lymphatic system isn’t working effectively, this fluid can build up in the system, leading to swelling and increasing the risk of infections and illness. One way to boost the system and keep things flowing well is with a full-body dry brushing routine. Fully-body dry brushing is a gentle massage-like technique used to guide fluid in the correct direction through lymphatic vessels and towards the lymph nodes.

Here’s exactly how to do it safely and effectively.

👋 Hello, I’m Kelly Sturm, a Doctor of Physical Therapy (PT, DPT) and a Certified Lymphedema Therapist. I share helpful resources for those living with lymphedema and lymphatic health concerns.

This is Day 3 LYMPH RESET 21: your free 3-Week Lymphatic Drainage and Exercise Plan. It follows the natural flow of lymphatic fluid using a dry brush.

Does Dry Brushing Actually Work for Lymphatic Drainage?

Yes, when done correctly. Dry brushing stimulates lymphatic flow by gently moving fluid toward your lymph nodes – the same principle used in professional lymphatic drainage massage. The key is using proper technique and direction.

Dry brushing doesn’t have a lot of scientific evidence or research to support it’s effects on lymphatic flow, but I have quite a few patients and clients who swear by it. So in my opinion, as long as it’s done safely, it’s worth trying!

What dry brushing can help with:

• Improving blood and lymph flow
• Supporting immune function
• Exfoliating dead skin cells

Important: If you have moderate to severe lymphedema, consult a certified lymphedema therapist first. In my experience, dry brushing works best for mild swelling and prevention, but it isn’t as effective for more significant lymphedema or swelling symptoms.

The Best Dry Brush to Use

The Lymphatic Brush: Large for the Body, Small for the Face

One of my favorite brushes that I recommend to lymphedema patients is the Lymphatic Brush. It is available in large and small sizes to address different body areas and is the most gentle option. I recommend this for those who have sensitive skin or irritation from other options.

Use the code KS15 for 15% off!

Body and Face Brushes

This set, which includes both a long handle body brush and a face brush, have bristles gentle enough for regular use, but firm enough for exfoliation.

The long-handled option is ideal for reaching difficult areas, such as your back and legs, allowing you to complete an entire body massage thoroughly. Meanwhile, the smaller face brush is designed specifically for delicate facial skin, allowing you to exfoliate and improve circulation gently.

Disclosure: Links included in this description may be affiliate links. If you purchase a product or service with the links that I provide, I may receive a small commission. There is no additional charge to you. Thank you for your support!

How to Perform Lymphatic Drainage Using a Dry Brush

This is a simple routine that you can complete at home as a part of your weekly self-care treatment. Follow along or watch the video below for a step-by-step sequence and technique for lymphatic drainage.

Routine Details:

• This routine can be done sitting or lying down
• Allow 15- 20 to complete
• Looking for a printable handout? Shop my guide

Equipment Needed:

• Dry brush with bristles

Step-by-Step Dry Brushing Sequence for Lymphatic Drainage

1. Start with Deep Breathing

Before you begin, take three to four deep belly breaths to activate the deep lymph nodes in the abdomen. These nodes play a crucial role in moving fluid through the lymphatic system.

2. Stimulate Key Lymph Nodes

To encourage lymphatic flow, stimulating the primary lymph node groups is essential. These are the areas where lymph fluid collects. It is then filtered for toxins or waste before moving back toward the heart:

• Collarbone/Clavicle Area: Use your dry brush to gently perform 10-15 circular motions, using light pressure, just above your collarbone.
• Head and Neck: Place your hand or brush around your ears, with fingers split on either side and perform 10-15 circles on each side.

• Armpits (Axillary Lymph Nodes): Make circular motions, using light pressure, in your armpits for 10-15 rotations on each side.

• Groin (Inguinal Lymph Nodes): Perform 10-15 circles near the hip crease on each side of your groin.

3. Brush the Body in Quadrants

Think of your body as divided into four sections: two upper quadrants (above the belly button) and two lower quadrants (below the belly button). The direction you guide the fluid depends on the section you’re working on.

• Upper Right Quadrant (Above the Belly Button): Brush from the belly button toward the armpit. Use long, gentle strokes, three to five strokes in each area.
• Upper Left Quadrant (Above the Belly Button): Mirror the same technique as the right side, stroking upwards and toward the left armpit.
• Lower Right Quadrant (Below the Belly Button): Brush downward, toward the groin lymph nodes. This may feel counterintuitive, but the lymph nodes in the groin are where the fluid drains.
• Lower Left Quadrant (Below the Belly Button): Brush downward toward the left groin lymph nodes, the same as on the right side.

4. Work the Arms and Legs

• Arms: Start at the upper arm, close to the shoulder, and brush towards the armpit. After clearing the upper arm, focus on the lower arm from the wrist toward the elbow, then continue moving from the elbow to the armpit. Always work from the most proximal (closest) areas first, then move distally (away) toward the hands and fingers. Focus on using gentle, short strokes. Then, reverse the sequence in the opposite direction to finish.

• Legs: Starting at the knee, brush upward towards the groin. Use three to five strokes on the thigh’s front, sides, and back. For the lower leg, brush from the ankle upwards to the knee, spending extra time around the ankle. Once you reach the toes, reverse and repeat each section in the opposite direction (still directing everything toward the lymph nodes in the groin).

5. Don’t Forget the Back
If you can reach your back, begin from the center of the back outward toward the armpits and around the sides of your body toward the groin area. If reaching is difficult, try a dry brush with a long handle, ask a family member for help, or use your hands.

6. Return to Key Lymph Nodes
After brushing the entire body, finish by re-stimulating the central lymph nodes (collarbone, armpits, and groin) to ensure they are actively filtering the fluid. This helps push any remaining lymph fluid into circulation and detoxify your system. Do this 10-15 times in each area.

7. Close with Deep Breathing
End the routine with 3-4 more deep breaths to help move the lymphatic fluid through your deep abdominal vessels and back toward the heart. This completes the drainage process and helps avoid further congestion.

Safety: When NOT to Dry Brush

Avoid dry brushing if you have:

• Open wounds, cuts, or rashes
• Active skin infections
• Severe eczema or psoriasis
• Recent surgery in the area
• Blood clots

Signs to stop:

• Persistent redness or irritation
• Increased swelling
• Pain during brushing

How to Use a Dry Brush Safely

When using a dry brush, it’s important to follow a few safety guidelines to avoid skin irritation or damage:

1. Start with gentle pressure, especially if you’re new to dry brushing or have sensitive skin. If your skin continues to be irritated, find a new brush or discontinue and try lymphatic drainage using your hand. You can try this full-body at-home lymphatic drainage routine.
2. Brush towards your lymph nodes to encourage lymphatic flow. For example, use an upward motion on the legs towards the groin, and towards the armpits for the arms.
3. Avoid sensitive areas like open wounds, rashes, or regions with inflamed skin conditions like eczema.
4. Practice dry brushing before showering on dry skin, and always moisturize afterward to rehydrate your skin.
5. For best results, limit your sessions to 2-3 times per week to prevent over-exfoliating, which can lead to irritation.

Alternative if Dry Brushing Doesn’t Work

If dry brushing irritates your skin or doesn’t help, try manual lymphatic drainage with your hands instead. Check out my full-body lymphatic drainage routine for a gentle alternative.

Frequently Asked Questions

How soon do you see results from dry brushing?

Most people notice immediate skin improvements and reduced puffiness after lymphatic drainage of any kind, but others may need to be consistent for 1-3 weeks before noticing any changes.

Is it better to dry brush your body at night or in the morning?

The best time to dry brush is before taking a shower or applying lotion, because the shower will help wash off any dead skin cells that remain. This can be done at night or in the morning and can be personalized to your daily routines.

What are the risks of dry brushing?

The biggest risk is skin irritation. If you use a dry brush that is too harsh or your skin is sensitive, then there is a risk of skin irritation and breakage. If that is the case, try a different brush or I just recommend using your hand instead.

How often should you dry brush for lymphatic drainage?

Dry brushing for lymphatic drainage is generally ok to complete daily if someone has the time. That being said, it’s best to start with 1-2 times a week to see how your skin reacts and gradually increase in frequency from there.