Oral Health›Everyday care

How to Brush Your Teeth Properly

Twice a day, two minutes, fluoride toothpaste, a soft brush and a gentle technique. Here is what that looks like in practice, and the small habits that make it work better.

Updated September 2026·By the OHA editorial team·5 min read·How we write
Key takeaways
  • Brush twice a day for about 2 minutes, and make one of those times last thing at night.
  • Use a fluoride toothpaste and a soft-bristled brush, with gentle, short strokes along the gumline.
  • Spit out the toothpaste afterwards but do not rinse, so the fluoride keeps working.
  • Replace your brush or brush head about every 3 months, or sooner if the bristles are splayed.
  • Brushing cannot reach between teeth, so clean between them as well.

Brushing is one of the most important things you can do at home for your teeth and gums. It removes plaque, the build-up that the NHS says causes gum disease when it is not removed by brushing and cleaning between the teeth. Health services in the UK, Australia and the US give very similar advice, and it is simpler than the toothpaste aisle suggests.

How often and for how long should you brush?

Brush twice a day for about 2 minutes each time. The NHS, healthdirect Australia, the Australian Dental Association and the American Dental Association all give the same basic advice.

One of those sessions should be last thing before bed: the NHS says night-time brushing is important. healthdirect suggests brushing in the morning after breakfast and again before going to bed.

Two minutes is longer than it feels. A simple way to get there is to split your mouth into four quarters (upper left, upper right, lower left, lower right) and spend about 30 seconds on each, which is the method the Australian Dental Association suggests. A timer on your phone, or the one built into many electric brushes, helps.

What is the right brushing technique?

Good technique matters more than force. Both the American Dental Association and healthdirect describe brushing gently.

  1. Put a pea-sized amount of fluoride toothpaste on the brush.
  2. Place the bristles against your teeth at about a 45-degree angle to the gums, pointing towards the gumline.
  3. Move the brush gently in short, tooth-wide strokes or small circles. Let the bristles reach just under the edge of the gum, where plaque collects.
  4. Work around the mouth so you clean the outer surfaces, the inner surfaces and the chewing surfaces of every tooth.
  5. Do not forget the back teeth and the inside surfaces of the front teeth, which are the areas most often missed.

With an electric brush the technique is different: rather than scrubbing, guide the brush head slowly from tooth to tooth, angled towards the gums, and let the brush do the work.

Which toothbrush should you use?

Choose a brush with soft bristles, as both healthdirect and the American Dental Association recommend. healthdirect adds that a good toothbrush has a small head, which makes it easier to reach the back teeth.

Manual or electric?

Both work if they are used well. The NHS says it does not matter whether you use an electric or a manual toothbrush, and that both are equally good. The Australian Dental Association notes that research shows electric brushes can remove more plaque and reduce gum inflammation more than manual brushes, and suggests one for people who find a manual brush hard to control, wear braces, or have gum disease.

In practice, the best brush is the one you use properly, twice a day, for the full two minutes.

When to replace your brush

Replace your toothbrush or brush head every 3 months (the American Dental Association says every three to four months), or sooner if the bristles are frayed or it looks worn.

Why fluoride toothpaste matters

Fluoride strengthens tooth enamel and makes it more resistant to the acid attacks that cause decay. It is the most important ingredient in toothpaste.

For adults, the NHS recommends a toothpaste containing at least 1,350 parts per million (ppm) fluoride, which you will find printed on the tube. The American Dental Association recommends using a fluoride toothpaste that carries its Seal of Acceptance.

For children, the right strength and amount depend on age, and the advice differs between countries. Our guide to children's teeth covers this in detail. In short: a smear or rice-grain amount for toddlers, and a pea-sized amount for children from about 3 to 6, with young children supervised so they spit rather than swallow.

Spit, don't rinse

After brushing, spit out the excess toothpaste but do not rinse your mouth with water. Rinsing washes away the concentrated fluoride left on your teeth, which is what keeps protecting them after you stop brushing. Both the NHS and healthdirect give this advice.

The same logic applies to mouthwash. The NHS advises not using mouthwash straight after brushing, and choosing a different time of day instead. If you use a fluoride mouthwash, do not eat or drink for 30 minutes afterwards.

Brushing is only part of the job

No matter how well you brush, the bristles cannot reach the spaces between your teeth, as the Australian Dental Association points out. Plaque left there is a common cause of gum disease and decay between teeth.

Clean between your teeth once a day with interdental brushes or floss. The NHS suggests interdental brushes or single-tufted brushes, and advises against wooden toothpicks for removing trapped food because they can damage the gums.

Regular dental check-ups complete the routine. The NHS says to have them even if you have no problems, and to see a dentist if you have not had a check-up for 2 years (1 year if you are under 18).

When to see a dentist
  • Your gums bleed regularly when you brush, or look red and swollen.
  • Brushing is painful, or a tooth is sensitive to hot, cold or sweet things.
  • You notice a hole, dark spot or chipped area on a tooth.
  • You have bad breath that does not improve with good brushing and cleaning between your teeth.

Frequently asked questions

Should I brush before or after breakfast?

healthdirect suggests brushing in the morning after breakfast and again before bed. What matters most is brushing twice a day, including last thing at night.

How much toothpaste should adults use?

A pea-sized amount is enough, according to healthdirect. More toothpaste does not clean better.

My gums bleed when I brush. Should I stop?

No. The NHS lists gums bleeding when you brush as a symptom of gum disease, which is caused by a build-up of plaque. Keep brushing gently along the gumline and clean between your teeth, and see a dentist: the NHS advises getting bleeding gums checked.

Sources

  1. How to keep your teeth clean, NHS, accessed September 2026
  2. Dental care and teeth cleaning, healthdirect Australia, accessed September 2026
  3. Brushing teeth, Australian Dental Association, accessed September 2026
  4. Brushing your teeth, American Dental Association (MouthHealthy), accessed September 2026
  5. Gum disease, NHS, accessed September 2026

This article is general information about oral health. It is not a diagnosis or a substitute for advice from a dentist or doctor who knows your situation. If you have pain, swelling, bleeding that does not settle, or a problem that is getting worse, see a dental professional. In an emergency, contact your local emergency service.

Choosing a Toothbrush
Head size, bristle firmness, manual or electric, and brushes for children, braces and people who find brushing hard. What health bodies say to look for, and how to look after your brush.
Toothpaste Explained
What is in toothpaste and why, how strong the fluoride should be, what sensitivity and whitening toothpastes can and cannot do, when a stronger prescription paste helps, and the ingredients people ask about.
Cleaning Between Your Teeth
A toothbrush cannot reach the gaps between your teeth. Here is how floss, interdental brushes and water flossers compare, how to use each one, and what to do if your gums bleed.