How To Brush Teeth Properly: Step-By-Step Guide By Dentists

Brushing your teeth is something you do every day, but are you getting it right? Most of us rush, miss the gumline where plaque causes problems, or scrub too hard and wear enamel. If you’re seeing bleeding gums, lingering morning breath, or tartar despite ‘brushing twice a day’, your technique—not your effort—may be the issue.

This dentist-written, UK‑guideline friendly guide makes brushing simple and effective. In a few clear steps, you’ll learn the right tools, the ideal timing, and a gentle, precise technique that cleans more and damages less—whether you use a manual or electric brush.

We’ll cover choosing your brush, fluoride toothpaste and interdental cleaners; when to brush and for how long; how to clean between teeth before brushing; the angle and pressure that protect gums; the order to clean every surface; tongue care; smart finishing (spit, don’t rinse); plus tips for braces, implants, sensitive teeth and children. Ready to upgrade your routine? Let’s begin with the kit.

Step 1. Choose the right kit: toothbrush, fluoride toothpaste and interdental tools

Getting the basics right makes brushing easier and more effective. The best kit helps you clean the gumline thoroughly without scrubbing too hard. Here’s what dentists recommend when you’re choosing tools for how to brush teeth properly.

• Toothbrush: Manual or electric are both fine—what matters is technique. Pick a small‑headed brush with soft to medium bristles to reach all areas gently. Replace it every 3–4 months (or sooner if bristles splay). Electric brushes with pressure sensors and 2‑minute timers can help you avoid overbrushing and under‑timing.

• Fluoride toothpaste: Check the label for 1,350–1,500 ppm fluoride for adults. Your dentist may advise higher fluoride if you’re at higher risk of decay. A “whitening” paste can be more abrasive—choose gently if you have sensitivity.

• Interdental cleaners: Use floss or interdental brushes to clean between teeth before brushing. Interdental brushes should fit snugly; different gaps may need different sizes. If in doubt, ask your dentist or hygienist. Avoid wooden toothpicks, which can damage gums.

• Helpful extras: A 2‑minute timer (or an electric brush timer) and, if you like, a tongue scraper for fresher breath.

Step 2. Time and timing: how long and when to brush

Consistency beats intensity. To brush teeth properly, aim for two full minutes, twice a day—last thing at night (non‑negotiable) and on one other occasion. Most people stop short without realising, so use a timer or an electric brush with a built‑in 2‑minute timer. If you prefer brushing after meals, wait around 60 minutes—especially after acidic food or drinks (juice, citrus, coffee)—to let enamel reharden. Otherwise, brushing before breakfast is a smart alternative. If you have gum disease or complex dental work, you may need a little longer to ensure every area is clean.

• How long: 2 minutes per session.

• How often: Twice daily; night-time brushing is essential.

• After meals: Wait ~60 minutes if you’ve had acidic items, or brush before breakfast.

• Timers help: Use a phone timer or brush with a timer to avoid under‑brushing.

• Mouthwash timing: Use it at a different time to brushing to avoid washing away toothpaste fluoride (more in Step 9).

Step 3. Clean between your teeth before brushing (floss or interdental brushes)

To clean like a dentist, start where your toothbrush can’t reach: the tight spaces between teeth and just under the gumline. Doing this first loosens plaque and food, reduces gum disease, tooth decay and bad breath, and lets fluoride toothpaste coat those newly cleaned sides more effectively. The NHS advises cleaning between teeth before brushing, so make this your opening move once a day.

• How to floss (once daily): Take 30–45 cm of floss. Wind most around one finger of each hand, leaving 3–4 cm taut. Slide gently between teeth right to the gumline, curve into a C‑shape against the tooth, and move up and down under the gum edge. Use a fresh section for each space.

• How to use interdental brushes: Choose sizes that fit snugly (you may need more than one size). Insert gently at the gumline without forcing; move in and out a few times to disturb plaque, then withdraw. Replace the brush when bristles splay. Avoid wooden toothpicks, which can damage gums.

• Which tool is best? Use floss for tight contacts; use interdental brushes where there are small gaps. Water flossers can help if string flossing is difficult, but a snug brush or correct floss technique gives reliable plaque removal.

With the spaces clean, you’re ready to brush. Next up: the angle and pressure that protect gums while removing the sticky biofilm effectively.

Step 4. Master the brushing angle and pressure (modified Bass technique)

Plaque loves the gumline, so that’s where your brush should work hardest—gently. The modified Bass technique targets this zone without damaging gums or enamel. Think “precision and light touch”, not scrubbing. Angle matters, pressure matters, and tiny movements beat big strokes when you’re learning how to brush teeth properly.

1. Set the angle (45° to the gumline): Tilt the bristles into the gum edge—upwards for upper teeth, downwards for lower—so the tips reach where tooth and gum meet.

2. Use light pressure: Press just enough for the bristles to flex slightly. If your gums feel sore, or your bristles splay quickly, you’re pushing too hard. Over‑brushing can abrade enamel and irritate gums.

3. Make tiny movements: Keep the brush still at the angle and use small, gentle, back‑and‑forth vibrations to disturb plaque at the gumline. Avoid wide, aggressive scrubbing.

4. Work tooth by tooth: Cover 2–3 teeth at a time, then move along the gumline. Do the outside surfaces first, then repeat on the inside.

5. Keep contact with the gumline: As you move, re‑set the 45° tilt each time so the tips always meet the gum edge.

6. Let the tool help you: If your brush has a timer or pressure sensor, use it. Otherwise, relax your grip and slow down—control beats force.

Done well, this technique cleans more and protects your smile for the long term.

Step 5. Brush the outer surfaces, tooth by tooth

The “outer” or cheek/lip surfaces are where many people rush and miss the gumline. Slow down, work in a set order, and keep that 45° angle you learned in Step 4. Hold the bristles into the gum edge, use tiny vibrations, and cover 2–3 teeth at a time before you move on. A mirror helps you see the gumline; gently pulling the cheek back with a clean finger gives better access—especially to the back molars.

• Pick a starting point and stick to it: For example, upper right molars to upper left, then lower left to lower right, so nothing gets skipped.

• Back teeth first: Spend extra care on the last molars; re‑angle the head to keep contact with the gumline as the jaw curves.

• Shape the angle to the tooth: Around canines and front teeth, slightly rotate your wrist to keep the bristles aimed into the gumline.

• Overlap your sections: As you move along, overlap the previous area so every millimetre of gumline is disturbed.

• Use light pressure: Let the tips do the work—scrubbing hard abrades enamel and irritates gums.

Nail this outer pass and you’re halfway to how to brush teeth properly; next, we’ll tackle the inner surfaces that are easier to miss.

Step 6. Brush the inner surfaces, including hard-to-reach areas

The inner (tongue-side/palate-side) surfaces are the most commonly missed, yet plaque loves the gumline here just as much. Keep the modified Bass angle: tilt the bristles 45° into the gum edge and use tiny, gentle vibrations tooth by tooth. Slow down around the front teeth and the very back molars—these areas need a small head and precise wrist movements to stay on the gumline without scrubbing.

• Front teeth (inside): Turn the brush vertical and use the tip in short up‑and‑down strokes, keeping the bristles tucked into the gumline.

• Inner molars: Re‑angle the handle and partly close your mouth to make space; keep contact with the gum edge as the jaw curves.

• Light pressure only: If bristles splay or gums feel tender, ease off—precision cleans better than force.

• Electric brush users: Angle to the gumline and let the head do the work; hold on each surface for a couple of seconds before moving.

• Tight spots: A single‑tufted brush can help around crowded areas or last molars.

Nail these inner surfaces and you’re ready for the chewing surfaces and any remaining gumline plaque.

Step 7. Clean the chewing surfaces and along the gumline

The tops of molars have deep pits and fissures where plaque and food lodge, so give these areas focused attention. When learning how to brush teeth properly, switch from the delicate gumline vibrations to short, controlled strokes on the chewing surfaces, then finish with a light second pass along the gumline to sweep away any remaining plaque.

• Chewing surfaces: Use short back‑and‑forth strokes, pausing over the grooves; with an electric brush, gently hold on each tooth for 2–3 seconds. Don’t press hard.

• Reach the last molars: Partly close your mouth to make room; a small or single‑tufted head helps.

• Gumline sweep: Re‑angle to 45° (modified Bass) on outer and inner edges and use tiny vibrations, overlapping sections so no area is missed.

• Check the trio: Every tooth should have its outer, inner and chewing surfaces cleaned each session.

Step 8. Brush your tongue for fresher breath

Your tongue harbours odour‑causing bacteria, so finish your routine by cleaning it. This isn’t heavy scrubbing; it’s a quick, gentle sweep to lift the surface coating so breath stays fresher. Use your toothbrush or a dedicated tongue scraper—both work when used lightly. Part of how to brush teeth properly is cleaning your tongue once a day alongside your two‑minute brush.

• Control the reflex: Stick your tongue out and breathe through your nose.

• Technique: Start near the back; make gentle frontward strokes with brush or scraper.

• Repetitions: Do 5–10 light passes, rinsing the tool between strokes.

• Fluoride tip: Spit out debris; don’t rinse yet—see the next step for why.

Step 9. Finish smart: spit, don’t rinse, and use mouthwash at a different time

You’ve done the hard work—now lock in the benefits. After brushing, spit out the excess foam but don’t rinse with water. Rinsing washes away the concentrated fluoride left on your teeth and reduces its protective effect. If you like using mouthwash, don’t use it immediately after brushing; choose a different time of day so toothpaste fluoride can keep working. When you do use a fluoride mouthwash, avoid eating or drinking for 30 minutes to let it act. Mouthwash is an optional extra—brushing and interdental cleaning do the heavy lifting.

• Spit, don’t rinse: Leave the thin film of toothpaste fluoride on your teeth.

• Skip the water chaser: Even a quick swill dilutes fluoride.

• Separate your mouthwash: Use it at another time (for example, after lunch).

• Follow the 30‑minute rule: No food or drink for 30 minutes after fluoride mouthwash.

• Choose fluoride mouthwash: It can help prevent decay when used correctly.

This “smart finish” is a key part of how to brush teeth properly and keeps protection working between visits.

Step 10. Use the right brush correctly (manual and electric techniques)

Whether you prefer manual or electric, the results come from technique: a small head, soft–medium bristles, a 45° angle to the gumline, light pressure and complete coverage. Electric brushes can make it easier to clean thoroughly thanks to timers and pressure sensors, but a well‑used manual brush can clean just as well. Here’s how to brush teeth properly with each.

Manual toothbrush: technique checklist

Work methodically with precision rather than force.

• Angle at 45°: Aim bristle tips into the gumline (modified Bass).

• Tiny vibrations: Disturb plaque with small back‑and‑forth movements; don’t scrub.

• Tooth by tooth: Cover 2–3 teeth, then move on, overlapping sections.

• Inner fronts: Turn the brush vertical and use short strokes at the gumline.

• Light pressure: If bristles splay or gums feel sore, ease off.

• Replace often: Change your brush every 3–4 months or when splayed.

Electric toothbrush: technique checklist

Let the brush do the work; you simply guide and pace it.

• Keep the 45° tilt: Hold the head at the gumline; pause briefly on each surface.

• No scrubbing: Glide slowly along the gumline and around every tooth.

• Use the timer: Follow the 2‑minute and quadrant prompts to cover all areas.

• Watch pressure: If the sensor alerts, lighten up immediately.

• New head, same rule: Replace the head every 3–4 months (or sooner if worn).

Step 11. Pick the right toothpaste and fluoride level for your needs

The toothpaste you choose should make your brushing work harder for you. For adults, the key is fluoride: look for 1,350–1,500 ppm on the label to strengthen enamel and help prevent decay. You don’t need an expensive brand; fluoride content and gentle abrasivity matter most. If you’re at higher risk of decay, your dentist may recommend a higher‑fluoride paste. Pairing the right paste with “spit, don’t rinse” (see Step 9) is central to how to brush teeth properly.

• Fluoride first: Adults need 1,350–1,500 ppm fluoride. Higher‑fluoride pastes may be advised for high‑risk patients—ask your dentist.

• Whitening caution: Some “whitening” pastes are more abrasive and can wear enamel over time, especially if you brush hard. Choose gentle options if you have sensitivity.

• Charcoal caveats: Evidence for whitening is weak; charcoal can be abrasive and many products lack fluoride. Be cautious.

• Baking soda options: Pastes with bicarbonate can help plaque removal; benefits are modest and more research is needed. Ensure they still contain adequate fluoride.

• Sensitive teeth: A fluoride toothpaste designed for sensitivity can help; combine with lighter pressure and a soft/medium brush.

• Taste and foam are personal: Flavour and foaming don’t affect protection—fluoride does.

• Children differ: Younger mouths have different fluoride needs—see Step 13.

Choose a paste you’ll use twice daily, that protects with fluoride and is gentle on enamel and gums.

Step 12. Special situations: braces, implants, gum disease and sensitive teeth

A few situations call for tweaks to your routine. The principles stay the same—clean the gumline gently, cover every surface, and protect enamel—but the tools and timing can change. Here’s how to brush teeth properly when you’ve got extra considerations.

Braces

Fixed braces trap plaque and food, so be meticulous.

• Brush more often: Last thing at night plus after meals (wait 60 minutes after acidic foods).

• Angle carefully: Sweep at 45° along the gumline and around brackets/wires.

• Use aids: Interdental brushes that fit snugly; floss threaders or super floss under wires.

Implants

Treat implants like natural teeth—plaque at the gumline still matters.

• Gentle, precise cleaning: Soft/medium brush, 45° into the gum edge; single‑tufted and interdental brushes sized to the gaps.

• No toothpicks: Avoid wooden sticks; they can damage tissues. Follow your implant dentist’s specific advice.

Gum disease (bleeding gums)

• Slow, thorough technique: You may need longer than two minutes to cover all surfaces.

• Daily interdental cleaning: Floss or interdental brushes first, then brush.

• Mouthwash wisely: A fluoride mouthwash can help when gums are already bleeding—use at a different time to brushing and avoid eating/drinking for 30 minutes.

Sensitive teeth

• Light pressure, soft–medium bristles: Over‑brushing worsens sensitivity.

• Low‑abrasive paste: Choose a fluoride toothpaste for sensitivity; avoid harsh “whitening” abrasives.

• Smart timing: After acidic food/drink, wait ~60 minutes before brushing to protect softened enamel.

Step 13. For children: age-by-age brushing guidance and supervision

Good habits start young. For children, how to brush teeth properly is mainly about routine, supervision and getting fluoride right. Keep it twice daily, make bedtime brushing non‑negotiable, and use a small‑headed soft/medium brush. Parents should guide the brush and check the finish so plaque is cleared and toothpaste fluoride can do its job.

• Under 3: Use just a smear of toothpaste. If there’s no tooth decay, at least 1,000 ppm fluoride is suitable; children of any age can also use family toothpaste (1,350–1,500 ppm) in a tiny smear. Brush twice daily and don’t let them lick or eat toothpaste from the tube.

• Ages 3–6: Use a pea‑sized amount of family toothpaste (1,350–1,500 ppm fluoride). Brush for about two minutes, last thing at night and on one other occasion. Supervise closely and make sure they spit, don’t rinse.

• Ages 7+: Children can brush more independently, but an adult should still check technique and timing. Keep using 1,350–1,500 ppm fluoride, a small brush head and gentle pressure. Timers (or an electric brush with a timer) help consistency. Supervise until at least age 7.

Step 14. Common mistakes to avoid when brushing

Even diligent brushers slip into habits that let plaque linger or irritate gums. A few small tweaks can transform your results. As you practise how to brush teeth properly, watch out for these common pitfalls and swap them for gentler, smarter technique.

• Brushing too hard: Lighten up—excess force can wear enamel and damage gums.

• Hard or worn bristles: Use a small‑headed soft–medium brush and replace every 3–4 months.

• Wrong angle/scrubbing: Don’t saw across teeth; aim 45° at the gumline with tiny vibrations.

• Under‑timing: Two full minutes, twice daily—use a timer to keep honest.

• Skipping hidden areas: Don’t miss inner surfaces or the last molars; work tooth by tooth.

• No interdental clean: Floss or interdental brushes before brushing; avoid wooden toothpicks.

• Rinsing after brushing: Spit, don’t rinse—keep fluoride on teeth; use mouthwash at another time.

• Brushing straight after acids: After juice/citrus/coffee, wait ~60 minutes or brush before breakfast.

• Abrasive/non‑fluoride pastes: Choose 1,350–1,500 ppm fluoride; be cautious with harsh “whitening” or charcoal.

• Ignoring the tongue: A quick, gentle tongue clean helps reduce bad breath.

• Once‑a‑day brushing: Night‑time brushing is essential—make it non‑negotiable.

Avoid these traps and your daily routine will clean more—and harm less.

Step 15. Signs you’re brushing correctly (and when to see a dentist or hygienist)

Done right, your mouth should feel clean and calm—no soreness, no furry film on teeth, and breath that stays fresher for longer. If you’ve followed the steps on how to brush teeth properly, these are the day‑to‑day checkpoints to look for, and the warning signs that mean it’s time to get professional help.

• You’re on track if:

  • Gums look pink and feel comfortable, with little or no bleeding when you brush or clean between teeth.

  • Teeth feel smooth (especially at the gumline) when you run your tongue over them.

  • Breath stays fresher once you add tongue cleaning and interdental care.

  • Sensitivity is stable or improving—not getting worse.

  • Your brush head isn’t splaying early (a sign of too much pressure), and you’re brushing two minutes, twice daily, then spitting without rinsing.

• Book a dentist or hygienist if:

  • Bleeding, redness or swelling persists, or breath stays bad despite careful home care.

  • Sensitivity worsens, you feel pain when brushing, or you notice gum recession or loose teeth.

  • You can see tartar (hard deposits) or staining building at the gumline.

  • You have implants or braces and notice bleeding, odour or areas you can’t keep clean.

  • Mouth sores aren’t healing, or you’re unsure about the right interdental sizes or technique.

A quick review and tailored advice can transform your results and make daily brushing easier and more effective.

Keep your smile healthy

You’ve now got a simple, dentist‑approved routine: clean between teeth first, brush for two minutes with a gentle 45° angle at the gumline, and finish by spitting—not rinsing—to keep fluoride working. Make bedtime brushing non‑negotiable, choose a fluoride paste you’ll use daily, and replace your brush head every 3–4 months.

If you’d like tailored tips, a hygiene deep clean or help choosing the right interdental sizes, we’re here for you. Nervous patients are welcome. Book a check‑up or hygiene visit with Wigmore Smiles & Aesthetics in Luton and keep your routine on track.