The Amazing Benefits of Skin Brushing and Why You Should Give It a Try

Skin brushing is a simple, natural practice that can bring noticeable improvements to your health and well-being. Adding to your self-care with gentle, alternative medicine techniques like skin brushing can support holistic health and enhance your overall well-being. This article explains the benefits of skin brushing, offers examples of why you should try it, and introduces different types of products to help you get started.

What Is Skin Brushing?

Skin brushing involves using a dry brush with natural bristles to gently massage the skin in specific patterns. This technique stimulates the skin and underlying tissues, promoting circulation and encouraging the body’s natural detoxification processes. It is a form of self-care that fits well within holistic health approaches, focusing on the whole person rather than just symptoms.

Benefits of Skin Brushing for Health and Beauty

Skin brushing offers several benefits that can improve both your physical health and your skincare routine:

• Improves Circulation

Brushing the skin increases blood flow to the surface, which can help nourish skin cells and promote a healthy glow. Better circulation also supports the delivery of oxygen and nutrients to tissues.

• Supports Lymphatic Drainage

The lymphatic system removes waste and toxins from the body. Skin brushing encourages lymph flow, which may help reduce swelling and support the immune system.

• Exfoliates Dead Skin Cells

Regular brushing removes dead skin, revealing smoother, softer skin underneath. This gentle exfoliation can improve the appearance of rough or dry patches.

• Promotes Relaxation and Stress Relief

The rhythmic motion of brushing can be calming, helping to reduce stress and promote a sense of well-being.

Natural bristle skin brush resting on wood, ready for use

Two Reasons to Try Skin Brushing Today

Many people hesitate to try new wellness practices, but skin brushing is easy to add to your daily routine. Here are two compelling reasons to give it a try:

1. Enhance Your Skincare Routine Without Chemicals

   Unlike many skincare products that rely on chemicals or synthetic ingredients, skin brushing is a natural way to care for your skin. It complements moisturizers and creams by preparing the skin to absorb them better.

   
   

2. Support Your Body’s Natural Detox Process

   Hospitals often focus on treating specific conditions, but holistic health encourages supporting the body’s overall function. Skin brushing helps stimulate the lymphatic system, which plays a key role in removing toxins. This gentle method can be especially helpful for older adults who want to support their health naturally.

   
   

Person using dry skin brush on arm to promote circulation and exfoliation

Different Types of Skin Brushing Products

Choosing the right skin brushing tool can make a difference in your experience. Here are three common types of brushes used for skin brushing:

• Natural Bristle Brushes

These brushes use plant-based or animal hair bristles that are firm but gentle on the skin. They are ideal for most skin types and provide effective exfoliation and stimulation.

• Silicone Brushes

Silicone brushes have soft, flexible bristles and are easy to clean. They are a good choice for sensitive skin or those who prefer a gentler touch.

• Long-Handled Brushes

These brushes have extended handles to reach areas like the back and shoulders. They often come with natural bristles and are helpful for people with limited mobility.

When selecting a brush, look for one with a comfortable grip and bristles that feel pleasant on your skin. Avoid brushes that are too harsh or scratchy, especially if your skin is delicate.

How to Practice Skin Brushing Safely

To get the most from skin brushing, follow these simple steps:

• Always brush on dry skin before showering.

• Use gentle, upward strokes toward the heart to encourage lymph flow.

• Avoid broken or irritated skin.

• Limit brushing to 5-10 minutes per session.

• Clean your brush regularly to keep it hygienic.

  
  

Starting slowly and paying attention to how your skin feels will help you develop a safe and enjoyable routine.

Collection of different skin brushing tools on a white surface

Considerations Before Trying

Advice given by expert dermatologist, Dr. Kelso:

How often should one practice dry brushing for optimal results?

Dry brushing should be done daily before showering or bathing. That way the flakes come off in the shower. Once you get out and dry off, make sure you apply moisturizer!

Are there any risks or potential side effects associated with dry brushing?

You want to make sure you don’t do dry brush over cuts, scrapes or infection. You could potentially spread or worsen an infection. The same goes for dry brushing over warts. It is best to avoid brushing over moles or other growths since it might be irritating. For most people, facial skin is too sensitive for dry brushing so this should be avoided. For other sensitive areas of the body, adjust pressure and intensity.

Can dry brushing help with skin conditions like eczema or psoriasis?

Possibly, but for both conditions you should tread very carefully. For patients with eczema, their skin tends to be very sensitive so using a dry wash cloth would be best and even with that, you want to make sure it’s not too irritating. For patients with psoriasis, sometimes “trauma” can actually induce areas of psoriasis, so this is something to be very careful with and I would suggest avoiding altogether.

Encouraging Holistic Health Through Skin Brushing

Skin brushing is more than just a beauty practice. It fits into a broader approach to health that values natural, alternative medicine techniques. For older adults, especially those in hospital care, exploring such methods can offer gentle ways to improve comfort, support the body’s systems, and promote self-care.

By incorporating skin brushing into your daily routine, you take an active role in your health and wellness. This simple practice can complement medical treatments and help you feel more connected to your body.

Understanding the Polyvagal Nervous System and Its Impact on Well-Being

A Gentle Look at How Our Bodies Respond to Stress and Safety

Our bodies are constantly working behind the scenes to keep us safe, balanced, and healthy.

One of the most important systems involved in this process is the nervous system. Within it is

a lesser-known but very important part called the polyvagal nervous system.

Learning about how this system works can help us better understand stress, emotions, and

physical reactions—especially when enduring illness. We hope this knowledge will also

empower you to further explore gentle wellness practices that support healing and emotional

comfort.

What Is the Polyvagal Nervous System?

Example Image: https://www.polyvagalinstitute.org/vagusnerve

The polyvagal nervous system is part of the autonomic nervous system, which controls

automatic body functions such as heart rate, breathing, and digestion. These are things we do

not consciously control.

The polyvagal theory explains how our nervous system responds to safety, stress, and

danger. It helps describe why we may feel calm at times, anxious at others, or withdrawn when

overwhelmed.

Rather than seeing stress as simply “on” or “off,” the polyvagal system recognizes that our

bodies move through different states, depending on how safe or threatened we feel.

The Three Main Nervous System States

The polyvagal nervous system is often explained using three main response states. Everyone

moves through these states at different times in daily life.

1. The Calm and Connected State (Safety Mode)

This is the state we are in when we feel safe, relaxed, and socially connected. Breathing is

steady, the heart rate is calm, and digestion works well.

In this state, people may feel:

● Calm and present

● Open to conversation

● Emotionally balanced

● Better able to rest and heal

This state supports recovery and overall well-being.

2. The Alert or Stress State (Fight or Flight)

When the body senses danger or stress, it may shift into a more alert mode. This can happen

during illness, pain, uncertainty, or emotional strain.

In this state, people may experience:

● Anxiety or restlessness

● Faster heart rate

● Shallow breathing

● Trouble sleeping

● Muscle tension

This response is meant to protect us, but staying in this state too long can be exhausting.

3. The Shutdown State (Withdrawal or Conservation)

If stress feels overwhelming or prolonged, the body may move into a shutdown or low-energy

state.

This may feel like:

● Extreme fatigue

● Feeling disconnected or numb

● Low motivation

● Emotional withdrawal

This response is not a failure—it is the body’s way of conserving energy when it feels unsafe or

overwhelmed.

Link to a great video illustrating how the Polyvagal Nervous System works:

Trauma and the Nervous System: A Polyvagal Perspective

What Happens When the System Becomes Imbalanced?

During hospital stays or chronic illness, the nervous system may spend more time in stress or

shutdown states. This is completely understandable. Pain, unfamiliar environments, and

concern about health can all affect how safe the body feels.

When the polyvagal system remains out of balance for long periods, it may impact:

● Sleep quality

● Emotional health

● Pain perception

● Digestion

● Immune function

The good news is that the nervous system is flexible. With gentle support, it can shift back

toward calm and connection.

Supporting Nervous System Health Through Gentle Practices

Many alternative wellness practices focus on helping the body feel safe again. These

approaches do not replace medical care but can work alongside it to support healing.

1. Slow, Intentional Breathing

Deep, slow breathing sends a signal of safety to the nervous system. Even a few minutes can

help reduce stress responses.

A simple approach:

● Breathe in slowly through the nose

● Breathe out gently through the mouth

● Focus on lengthening the exhale

This can be done while sitting or resting in bed.

2. Gentle Social Connection

Conversation, listening to a calm voice, or even making eye contact with a trusted person can

help activate the calm and connected state.

This may include:

● Talking with family, friends, or staff in hospital

● Listening to soothing music or guided recordings

● Connecting over shared interests with small groups (example: yoga class is a great way

to relax your body and also meet other like-minded healing people)

Why Understanding This Matters for Well-Being

Learning about the polyvagal nervous system helps patients understand that many physical and

emotional reactions are normal responses, not personal weaknesses.

Feelings of anxiety, exhaustion, or withdrawal are often signs that the body is trying to protect

itself. With patience and gentle support, the nervous system can learn to feel safe again.

This understanding encourages compassion—for oneself and for others—and opens the door to

alternative wellness practices that promote calm, connection, and healing.

A Gentle Step Toward Whole-Person Health

Health is more than treating symptoms—it includes caring for the nervous system, emotions,

and sense of safety. By learning how the polyvagal nervous system works, patients can better

understand their experiences and explore simple, supportive practices that promote well-being.

Patients are encouraged to discuss any new wellness practices with their healthcare team and

to approach these techniques gently and at their own pace.

Sometimes, understanding how the body protects us is the first step toward helping it heal.

The Health & Wellness Benefits of Meditation

A Gentle Practice for Mind and Body

When people think about improving their health, they often focus on medications, procedures, or

physical therapy. While these are of course important, there are also gentle, non-medical

practices that can support healing and overall well-being. One of these practices is meditation.

Meditation is a simple way to calm the mind, relax the body, and improve emotional health. It

does not require special equipment, physical strength, or prior experience. For older

adults—especially those in a hospital setting—meditation can be a safe and accessible way to

support both mental and physical wellness.

What Is Meditation?

Meditation is the practice of focusing your attention in a calm and intentional way. This might

involve paying attention to your breathing, listening to sounds, or gently repeating a word or

phrase. The goal is not to “empty your mind,” but rather to slow down, relax, and become more

aware of the present moment.

Meditation can be done sitting in a chair, lying in bed, or even during short moments throughout

the day. Sessions can last anywhere from a few minutes to longer periods, depending on

comfort and ability.

Health Benefits of Meditation

Research has shown that meditation can offer many benefits, especially for older adults and

individuals managing illness or stress.

1. Reduces Stress and Anxiety

Hospital stays can bring worry, uncertainty, and emotional strain. Meditation helps calm the

nervous system, which can reduce feelings of stress and anxiety. Even short daily sessions may

help patients feel more at ease.

2. Supports Heart Health

Meditation has been linked to lower blood pressure and a slower heart rate. By encouraging

relaxation, it may help reduce strain on the heart.

3. Improves Sleep Quality

Many patients struggle with sleep, at home and in hospital settings. Meditation can help quiet

racing thoughts and relax the body, making it easier to fall asleep and rest more deeply.

4. Enhances Emotional Well-Being

Meditation encourages a gentle awareness of thoughts and feelings without judgment. This can

improve mood, reduce feelings of sadness or frustration, and support emotional resilience

during recovery.

5. Helps with Pain Management

While meditation does not replace medical treatment, it may help some people cope better with

discomfort by shifting attention and promoting relaxation.

Two Simple Examples of How to Meditate

You do not need experience to begin meditating. Below are two easy techniques that can be

practiced safely in a hospital room.

Example 1: Breathing Meditation (5 Minutes)

This is one of the simplest and most effective forms of meditation.

1. Sit comfortably in a chair or lie in bed.

2. Close your eyes or soften your gaze.

3. Take a slow breath in through your nose.

4. Gently breathe out through your mouth.

5. Focus your attention on the feeling of breathing—how your chest or belly rises and falls.

6. If your mind wanders, gently bring your focus back to your breath.

7. Continue for 3–5 minutes.

*This practice can be done once or several times a day.

Example 2: Body Awareness Meditation

This method helps relax muscles and release tension.

1. Sit or lie comfortably.

2. Take a few slow breaths.

3. Bring your attention to your feet. Notice any sensations, such as warmth or relaxation.

4. Slowly move your attention up the body—to your legs, hands, shoulders, and face.

5. If you notice tension, imagine it softening as you breathe out.

6. Continue until you reach the top of your head.

*This practice can be especially helpful before sleep.

Two Different Types of Meditation

There are many forms of meditation. Here are two commonly used types that are especially

suitable for older adults.

1. Mindfulness Meditation

Mindfulness meditation focuses on being aware of the present moment. This might include

noticing your breathing, sounds in the room, or how your body feels.

The goal is not to change anything, but simply to notice without judgment. Mindfulness can help

patients feel more grounded and calm, even during difficult moments.

2. Guided Meditation

Guided meditation involves listening to a calm voice that leads you through the practice. This

may include relaxation instructions or peaceful imagery, such as imagining a quiet beach or

garden. Guided meditations can be helpful for beginners and are often available through hospital

wellness programs, audio recordings, or mobile devices.

Encouraging a Gentle Start

Meditation is not about doing things “perfectly.” It is about giving yourself permission to slow

down and care for your mind as well as your body. Even a few minutes a day can make a

difference.

As part of a holistic approach to health and wellness, meditation can work alongside medical

care to support healing, comfort, and emotional balance. Patients are encouraged to explore

this practice at their own pace and discuss it with their healthcare team if they have questions.

**Sometimes, the simplest practices can offer meaningful support on the journey to better health.