Dry Skin Brushing
What is Dry Skin Brushing?
Dry skin brushing is a very simple technique where one uses a stiff bristled brush on the skin, making strokes in the general direction of the heart. Dry skin brushing has many benefits including healthier and softer skin, increased circulation, and enhanced body detoxification.
Dry brushing has been practiced in various cultures for centuries, but it became more well known in the 1960′s through the Finnish Doctor Paavo Airola, as well from Dr. Bernard Jensen promoting the technique in the United States.
Dry skin brushing is one of the easiest and cheapest things you can do to help improve your skin care regime and boost your overall health.
Benefits of Dry Skin Brushing:
Promotes Healthy Glowing Skin
Daily brushing of the skin can greatly improve the health and appearance of the skin. Regular dry brushing will have these effects because it:
- Gets rid of dead skin cells on the surface creating softer, smoother, glowing skin.
- Reduces the occurrence of ingrown hairs.
- Increases blood flow to the skin, allowing more nourishment and oxygen to the reach the skin.
- Stimulates the oil glands of the skin, bringing more natural oil to the surface. These natural oils help protect the skin and provide extra suppleness and elasticity for the skin.
- Increases skin cell renewal and enhances collagen and elastin production, which improves the skin’s texture and prevents premature aging.
Reduces Cellulite
Long term skin brushing will break up cellulite buildup and tighten the skin. Don’t expect an over night change, but daily brushing over the areas where you have cellulite will produce visible results if you keep at it for several months. To aid in the reduction of cellulite, combine dry skin brushing with proper diet and an exercise regime.
Prevents Spider Veins and Varicose Veins
Dry body brushing increases overall circulation and mechanically assists the return of venous blood up towards the heart. This prevents the blood from pooling in the lower legs – the most common area to experience spider veins and varicose veins. Gentle brushing over existing spiders veins is safe, but if you have existing varicose veins it is important that you do not brush over them as it may cause further damage.
Increases Detoxification Through the Skin
Our skin plays a vital role in ridding the body of toxins and other impurities. The skin is the body’s largest organ of elimination and it is even sometimes referred to as the third kidney. We release between 1-2 pounds of waste through our skin in our sweat each day.
The skin is one organ that really shows signs of imbalance or toxicity in our body. Toxicity shows through our skin as acne, skin rashes, cellulite, hives, eczema, psoriasis, and body odor.
Without regular exfoliation it is easy for dead skin cells, excreted wastes, and air pollutants to build up on the skin and clog the pores. When toxins cannot be released through the skin they are stored in fat cells or are re-circulated back into the bloodstream, putting extra burden on the other organs of detoxification, mainly the the kidneys and the liver.
By removing the dead skin with dry body brushing, the pores are opened and toxins are more easily expelled through the skin.
Enhances Lymphatic Detoxification
The lymphatic system transports nutrients throughout the body and removes wastes. If the lymph (the clear fluid which moves through the lymphatic system) is not flowing properly, waste products accumulate in the body. The lymphatic system does not have a pump to help move lymph through the body so we are dependent on deep breathing, exercise, and massage to aid the flow of lymph. These actions tend to be irregular or completely lacking in many people’s lives, so it is very beneficial to include skin brushing into one’s daily routine. Dry skin brushing helps to move the lymph through the system so it can carry out it’s functions more efficiently.
Supports Immune Function
The lymph nodes act like filters to keep bacteria and other microorganisms from entering the bloodstream. In addition, lymph fluid carries antibodies and white blood cells which defend the body against viruses, bacteria and other infectious substances. A properly flowing lymphatic system will help the immune system detect, fight and eliminate foreign matter from the body. If the lymph is not flowing well, then the foreign substance may not be detected early enough for the immune system to do something about them, and illness will most often occur.
Dry skin brushing not only prevents infections from taking hold in the body, it can reduce the length of infection or illness because it will help move those toxins through the system more quickly.
Helps Tone the Muscles
Dry skin brushing stimulates the nerve endings in the skin. When these nerve endings are triggered, the associated muscle fibers are activated; over time this stimulation will produce more tone in the muscles.
Invigorates the Body
Dry skin brushing is stimulating and invigorating. The increase in blood flow and the stimulation of nerve endings on the skin awakens and energizes the body. This is why dry brushing is so highly recommended in the morning; the energizing tingle will quickly take one out of a groggy state and give a kick-start to the day.
What Kind of Brush do You Need?
Choose a dry skin brush that has natural bristles. Natural bristles are derived from plant fibers or boar/horse hair. Avoid synthetic bristles as these can damage your skin.
The bristles should be quite stiff but still flexible. The bristles may seem too firm at first but your skin will adapt over time and the bristles will become slightly softer with usage. If your skin is very sensitive, then start with a softer brush, just make sure it is not too soft, as you will not get the same effects.
Most bushes come with a long handle. Look for one that has a removable handle as you will probably find it easier to brush most areas while holding the brush head in the palm of your hand. Depending on your flexibility you may or may not need the handle to reach you back.
Skin brushes are becoming quite popular so you can probably find one at your local health food store or a bath and body shop. Alternatively, there are many different body brushes available online. Brushes usually range in price from $8 -$30. Here are some examples of natrual bristle brushes.
Long handled brushes include the Elemis Body Brush (pictured), Earth Therapeutics Far Reaching Brush, and Yerba Prima Tampico Skin Brush.
Shorter handled brushes such as the Swissco Double Sided Body Brush (pictured) are also available. The Swissco brush has a massager on the back of the brush for those who like extra pampering.
This other style a of short-handled body brush is seen in the Aquasentials Natural Body Brush (pictured) and the Purest Palm Body Brush. The Merben Soft Texture Jute Body Brush is similar, but recommended only for very sensitive skin as it is a softer brush.
If you do not want any handle, the Fantasea Body Brush (pictured) is a good option. This brush has a strap, which for some makes it easier to hold the brush.
Body brushes are too firm to be used on the more delicate areas such as face, neck, and decolletage. Face brushes are softer and also smaller in size to make it easier to brush the face. Face brushes are commonly round with a short handle. The Earthline Face Brush, the Juvitus Facial Brush and this Wooden Face Brush (pictured) are examples of suitable face brushes.
Face brushes also come without a handle. The Bernard Jensen Complexion Brush (pictured) is about twice the size of a regular face brush so one can cover a larger area with each stroke.
When Should You Dry Skin Brush?
Dry body brushing is best done in the morning before your shower. The morning is a good time because dry brushing will invigorate and energize you, helping to set a positive tone for your morning.
If you are short on time and just can’t fit it in to your morning schedule, then do it in the evening or whenever you can. There is not a right or wrong time – just brush.
Because dry skin brushing removes dead skin and helps to open pores you will release more toxins through your sweat; therefore, it is a good idea to brush prior to working out or before using a sauna.
How Often Should You Dry Skin Brush?
Try brush everyday, make it a habit like brushing your teeth. Twice a day is even better, but it may take time for your skin to get used to the brushing, so start with once per day in the beginning.
If you are doing a fast or a cleanse, you may want to brush more than once a day to help your body release stored toxins. This will help make your cleanse more efficient and it will also help to reduce unpleasant symptoms associated with cleansing such as headache and tiredness.
If you are feeling ill or your immune system is fighting a virus, brush twice a day to aid in the healing process.
How to Dry Body Brush
As the name implies, dry body brushing must be done on dry skin. Brush while you are fully naked. Do not wet your skin or the brush and make sure you have not freshly applied any creams, lotions, or oils to your body.
You want to brush in the direction of lymph flow – which is towards the heart. You can use longer or shorter strokes, whatever feels good to you. Keep strokes simple, in one clean sweep. Avoid back and forth motions, circular strokes or scrubbing/massaging your skin with the brush. Brushing in the opposite direction of lymph flow may put extra pressure on on the valves within the veins and lymphatic vessels and could cause ruptured vessels or varicose veins to form overtime.
Here is a diagram that shows an example of stroke direction:
The opinion on where to start brushing the body tends to vary. Some prefer to start with the head, others with the feet. Generally brushing is done starting with the limbs and finishing at the chest, as this is where the lymphatic vessels end.
Use the order below as a guideline, but if a different order flows better for you, make your own adjustments. The most important thing is to cover the whole body and stay with the direction of lymph flow as much as possible.
Feet – You can start dry brushing at the feet, brushing all sides from the toes to the ankle.
Legs – Continue brushing from the ankle up the lower leg and to the knee. Then continue from the knee, brushing the thighs and then brush towards the groin where there is a concentration of lymph nodes. If you have cellulite on your thighs, you may want to spend a little more time brushing that area.
Buttocks – Brush from the back of your thighs over the buttocks. When you get to the top of the buttocks brush from the back, around over the hip, and down towards the groin.
Abdomen – It is recommended to brush the lower abdomen from the navel downwards as the superficial lymphatic flow in this area goes towards the groin. For the upper abdomen, brush from the navel up towards the heart. Brush under the breasts with a sweeping stroke towards the armpits. On the sides of the abdomen brush upwards to the armpits.
Back – Brush upwards to the shoulder blades. On the upper back brush from the spine to the shoulders or armpits.
Hands and Arms – Brush both sides of the hands, then work your way to the elbow, then to the armpit and shoulders. Brush the armpit as well because there is a concentration of lymph nodes in this area.
Face – Using a softer and smaller brush, brush from the center of the chin outwards along the jaw line. Then brush from the bridge of the nose, over the cheeks to the side of your face. Move up to the forehead and brush from the center out to the sides, then down the sides of the face. If you do not have hair then you can brush the scalp as well.
Neck – Start at the back of the neck, at the base of the skull, and brush out to the sides of the neck, curve around to your collarbone on both sides. Brush behind the ears and curve down to the collar bone on both sides. Make sure to brush under the chin as there is a concentration of lymph nodes there. To brush this area properly, lift your chin and brush from under the jaw down your neck to the collarbone.
Chest – Be gentle brushing the breasts and brush from the nipple outwards (avoiding the nipples). On the upper chest, brush gently from the collarbone down to the heart.
It could take less than 5 minutes to dry brush your entire body, but you can take as much time as you want. It will depend on how short or long your strokes are as well as the speed in which you brush.
Considerations
- When you first start to brush your skin be gentle. You should not experience any reddening or irritation of the skin. The brush will feel a bit coarse at first, but your skin will become conditioned, and in a short time of regular brushing, you will be able to apply more pressure.
- While you skin is becoming conditioned to dry brushing, start with only one pass over each area. You can then gradually increase the number of strokes per session. A few strokes per area is enough to get good results, but you may have specific areas that you may want to spend more time on, such as areas with cellulite or regions rich with lymph nodes. If you skin can handle more strokes, then go for it. It should take less than two weeks for your skin to adjust, and from then on you will start to love the sensation.
- If your face and neck are particularly sensitive, then try brushing these areas every other day until your skin adjusts to the brushing. Use a softer brush to brush the face, neck, and decolletage as the skin there is more delicate than the rest of the body.
- Do not brush over any recent scars, broken skin, cuts or bruises. Avoid any areas that have rashes, burns or irritation. Although it is fine to brush over spider veins, do not brush over varicose veins.
- Most people do not have any reactions to skin brushing, but if your body is quite toxic you may notice a slight cleansing reaction a few days after you began dry brushing. A cleansing reaction happens when the body becomes slightly overloaded after stored toxins become more mobile before they work their way out of the body. Symptoms of a cleansing reaction can include slight fatigue, nausea, skin outbreaks, or headaches. To minimize reactions start brushing gently and don’t do it for too long. Assist your body to release the toxins by drinking more water, sitting in a sauna, taking an epsom salt bath, or doing an enema.
Aftercare
After you dry skin brush you may shower. To further stimulate your circulatory and lymphatic systems you may want to practice contrast hydrotherapy (alternating hot and cold water) while in the shower.
If you have dry skin or you normally apply a moisturizer, be mindful about what you are putting on your skin. You don’t want to put effort into detoxing your body only to slather on toxic body care products afterwards. Use natural moisturizers such as coconut, almond, sesame, jojoba, or avocado oils. Aloe vera gel, cocoa butter, or shea butter are also good options.
Caring for Your Brush
For sanitary purposes, do not share your skin brush with anyone.
Keep the brush dry; regular exposure to water will soften the bristles and reduce the stimulating effects of the brush.
To reduce bacterial growth in the bristles, spritz your brush with diluted tea tree oil after each use.
You can wash your brush every few weeks, but it may decrease the lifespan of the brush. If you wash it use only natural soap and warm water. Shake the water out of the brush, then be sure to place it in a dry and warm place to ensure it dries quickly.
To prevent mildew from growing on the bristles avoid storing your bush in a damp environment.
Is Dry Brushing Safe During Pregnancy?
Not only is it safe, it is recommended. Regular dry skin brushing can prevent edema (water-retention) which commonly occurs during pregnancy. Edema occurs because fluids (blood and lymph) tend to accumulate in the body, most often in the feet and legs. In a pregnant woman this is due to an increase in blood flow in her body and also because the growing fetus puts pressure on the veins in the pelvic area as well as the inferior vena cava (a major vein which returns blood from the lower limbs to the heart). Dry brushing during pregnancy will assist the body in maintaining proper circulation of both blood and lymph.
Identity Based Habits by James Clear
Stick to Your Goals This Year by Using Identity-Based Habits
Change is hard. You've probably noticed that. We all want to become better people—stronger and healthier, more creative and more skilled, a better friend or family member. But even if we get really inspired and start doing things better, it's tough to actually stick to new behaviors. It's more likely that this time next year you'll be doing the same thing than performing a new habit with ease. Why is that? And is there anything you can do to make change easier?
How to Be Good at Remembering People's Names
My girlfriend is great at remembering people's names. Recently, she told me a story that happened when she was in high school. She went to a large high school and it was the first day of class. Many of the students had never met before that day. The teacher went around the room and asked each person to introduce themselves. At the end, the teacher asked if anyone could remember everyone's name.
My girlfriend raised her hand and proceeded to go around the room and accurately name all 30 or so people. The rest of the room was stunned. The guy next to her looked over and said, "I couldn't even remember your name." She said that moment was an affirming experience for her. After that she felt like, "I'm the type of person who is good at remembering people's names." Even today, she's great at remembering the names of anyone we come across.
Here's what I learned from that story: In order to believe in a new identity, we have to prove it to ourselves.
Identity–Based Habits
The key to building lasting habits is focusing on creating a new identity first. Your current behaviors are simply a reflection of your current identity. What you do now is a mirror image of the type of person you believe that you are (either consciously or subconsciously). To change your behavior for good, you need to start believing new things about yourself.
Imagine how we typically set goals. We might start by saying "I want to lose weight" or "I want to get stronger." If you're lucky, someone might say, "That's great, but you should be more specific." So then you say, "I want to lose 20 pounds" or "I want to squat 300 pounds." These goals are centered around our performance or our appearance.
Performance and appearance goals are great, but they aren't the same as habits. If you're already doing a behavior, then these types of goals can help drive you forward. But if you're trying to start a new behavior, then I think it would be far better to start with an identity–based goal.
The image below shows the difference between identity–based goals and performance and appearance–based goals.
The interior of behavior change and building better habits is your identity. Each action you perform is driven by the fundamental belief that it is possible. So if you change your identity (the type of person that you believe that you are), then it's easier to change your actions.
The reason why it's so hard to stick to new habits is that we often try to achieve a performance or appearance–based goal without changing our identity. Most of the time we try to achieve results before proving to ourselves that we have the identity of the type of person we want to become. It should be the other way around.
The Recipe for Sustained Success
Changing your beliefs isn't nearly as hard as you might think. There are two steps.
1. Decide the type of person you want to be.
2. Prove it to yourself with small wins.
Here are five examples of how you can make this work in real life.
Note: I cannot emphasize enough how important it is to start with incredibly small steps. The goal is not to achieve results at first, the goal is to become the type of person who can achieve those things. For example, a person who works out consistently is the type of person who can become strong. Develop the identity of someone who works out first, and then move on to performance and appearance later. Start small and trust that the results will come as you develop a new identity.
Want to lose weight?
Identity: Become the type of person who moves more every day.
Small win: Buy a pedometer. Walk 50 steps when you get home from work. Tomorrow, walk 100 steps. The day after that, 150 steps. If you do this 5 days per week and add 50 steps each day, then by the end of the year, you'll be walking over 10,000 steps per day.
Want to become a better writer?
Identity: Become the type of person who writes 1,000 words every day.
Small win: Write one paragraph each day this week.
Want to become strong?
Identity: Become the type of person who never misses a workout.
Small win: Do pushups every Monday, Wednesday, and Friday.
Want to be a better friend?
Identity: Become the type of person who always stays in touch.
Small win: Call one friend every Saturday. If you repeat the same people every 3 months, you'll stay close with 12 old friends throughout the year.
Want to be taken seriously at work?
Identity: become the type of person who is always on time.
Small win: Schedule meetings with an additional 15–minute gap between them so that you can go from meeting to meeting and always show up early.
What is your identity?
In my experience, when you want to become better at something, proving your identity to yourself is far more important than getting amazing results. This is especially true at first. If you want to get motivated and inspired, then feel free to watch a YouTube video, listen to your favorite song, and do P90X. But don't be surprised if you burn out after a week. You can't rely on being motivated. You have to become the type of person you want to be, and that starts with proving your new identity to yourself.
Most people (myself included) will want to become better this year. Many of us, however, will set performance and appearance–based goals in hopes that they will drive us to do things differently. If you're looking to make a change, then I say stop worrying about results and start worrying about your identity. Become the type of person who can achieve the things you want to achieve. Build the habit now. The results can come later.
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