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How to brush and floss your teeth properly: angle, 2 minutes, spit don't rinse

In short: Brush twice a day for 2 minutes with fluoride toothpaste, holding the brush at 45 degrees to the gums. Spit out but don't rinse. Clean between your teeth once a day with floss or an interdental brush that fits snugly.

Co-authored by Dr Aiman Umer✓, BDS

By 6 min readPublisher: Saadat Rafiq

Last updated: 29 October 2026References

Set preferred
Illustration of a woman smiling at a bathroom mirror while brushing her teeth, with a small timer and floss on the shelfIllustration

At a glance

Brush
Twice a day, about 2 minutes, last thing at night (NHS, ADA)
Angle
45 degrees to the gums, short gentle strokes (ADA)
After
Spit, don't rinse (NHS)
Adult toothpaste
At least 1,350 ppm fluoride (NHS); 1,450 ppm (BZÄK)
Between teeth
Once a day: floss or interdental brushes (ADA, NHS, BZÄK)
New brush
Every 3 months (gesund.bund.de), or 3 to 4 (ADA)
Checked
October 2026

A toothbrush can't clean the gaps between your teeth, which is why the ADA and the Bundeszahnärztekammer both say to clean between them every day. Advice differs a little between countries on toothpaste strength, mouthwash and when to floss, so the table near the end shows each one.

What do you want to do?

Brush better

Angle, every surface, 2 minutes. Start at Brush.

Clean between teeth

Floss or interdental brushes, once a day. Go to Between your teeth.

Brush a child's teeth

The right amount, and help until they're older. Go to Children.

Brush, twice a day

  1. Put a pea-sized amount of fluoride toothpaste on a soft brush.

    Illustration of a hand squeezing a small pea-sized blob of toothpaste onto a toothbrush
    Illustration

    Use a soft-bristled brush (ADA) and fluoride toothpaste (NHS, ADA). gesund.bund.de says a pea-sized amount is enough.

  2. Hold the brush at 45 degrees to your gums.

    Illustration of a close-up of a toothbrush tilted against the line where the teeth meet the gums
    Illustration

    Point the bristles at the line where your teeth meet your gums, at about 45 degrees (ADA).

  3. Brush the outside of every tooth with short, gentle strokes.

    Illustration of a toothbrush on the outer side of the back teeth with small curved arrows showing short strokes
    Illustration

    The ADA says to move the brush gently back and forth in short strokes, about one tooth wide. For adults, gesund.bund.de describes gentle shaking movements that work from the gums towards the teeth.

  4. Brush the inside surfaces, and tilt the brush upright behind the front teeth.

    Illustration of a toothbrush held upright against the lower front teeth, with an up-and-down arrow
    Illustration

    Clean the inner surfaces the same way. For the inside of the front teeth, tilt the brush vertically and make several up-and-down strokes (ADA).

  5. Brush the chewing surfaces.

    Illustration of a toothbrush lying flat on the chewing surfaces of the back teeth with a back-and-forth arrow
    Illustration

    Outer, inner and chewing surfaces all need brushing (ADA). Brushing in a set order helps you reach every surface (gesund.bund.de).

  6. Keep going for 2 minutes: about 30 seconds for each quarter of your mouth.

    Illustration of a small sand timer on a bathroom shelf next to a toothbrush in a cup
    Illustration

    The ADA and the NHS both say about 2 minutes, and the ADA splits it into about 30 seconds per quarter. gesund.bund.de says at least 2 minutes, whichever brush you use.

  7. Spit out the toothpaste, but don't rinse.

    Illustration of a woman leaning over a basin to spit, with a glass of water left untouched beside the tap
    Illustration

    Rinsing straight after brushing washes away the fluoride and makes it work less well (NHS).

  8. Make your last brush the one before bed.

    Illustration of a woman in pyjamas brushing her teeth at the basin, with a dark window showing a crescent moon
    Illustration

    Brush twice a day, and make one of those times last thing at night (NHS).

Clean between your teeth, once a day

  1. Choose floss or an interdental brush for your gaps.

    Illustration of a reel of floss beside tight teeth, and a small interdental brush beside teeth with a wider gap
    Illustration

    The Bundeszahnärztekammer says floss is still best for tight gaps, and interdental brushes suit wider gaps and gum disease. gesund.bund.de goes further: use interdental brushes, and floss only where even the smallest brush won't fit.

    The NHS advises against wooden toothpicks, which can damage your gums. The ADA lists wooden sticks among the tools you can use.

  2. Wind about 45 cm of floss around your middle fingers.

    Illustration of two hands with a length of floss wound round both middle fingers and held tight between thumbs and forefingers
    Illustration

    Break off about 18 inches (45 cm). Wind most of it round one middle finger and the rest round the other, then hold it tight between your thumbs and forefingers (ADA).

  3. Slide the floss gently between two teeth. Never snap it.

    Illustration of a close-up of floss easing down between two front teeth with a small gentle arrow
    Illustration

    Guide it down with a gentle rubbing motion. Never snap the floss into your gums (ADA).

  4. Curve it into a C round one tooth and rub up and down.

    Illustration of floss curved in a C shape around the side of one tooth at the gum line, with an up-and-down arrow
    Illustration

    At the gum line, curve the floss into a C shape against one tooth, hold it tight, and rub the side of the tooth up and down. Then do the tooth next to it. Repeat for every gap, including behind your last teeth (ADA).

  5. Using interdental brushes? Pick a size that fits snugly.

    Illustration of a small interdental brush passing straight through the gap between two back teeth from the side
    Illustration

    The brush should fit snugly between the teeth (NHS). If it's hard to push through, try a smaller size. The NHS and gesund.bund.de both suggest cleaning between your teeth before you brush. The ADA says the timing doesn't matter, as long as you do it properly.

Mouthwash, your brush, and children

  1. If you use a fluoride mouthwash, use it at a different time from brushing.

    Illustration of a bottle of mouthwash and a small cup on a shelf next to a plain clock face with no numbers
    Illustration

    The NHS says not to use mouthwash straight after brushing, which would wash off the toothpaste's fluoride. Use it at another time, such as after lunch, and don't eat or drink for 30 minutes afterwards.

    gesund.bund.de suggests mouthwash after brushing, for example for people who need extra help cleaning.

  2. Change your toothbrush every 3 months, or when it looks worn.

    Illustration of an old toothbrush with splayed bristles next to a new one with straight bristles
    Illustration

    gesund.bund.de says at least every 3 months, because worn bristles clean badly and can hurt your gums. The ADA says every 3 to 4 months, or sooner if the bristles are frayed.

  3. For children, start at the first tooth and help them brush.

    Illustration of a woman kneeling beside a young boy at the basin, helping him brush his teeth
    Illustration

    Start brushing as soon as the first baby tooth comes through (NHS). Use a smear of toothpaste under 3 and a pea-sized amount from 3 to 6 (NHS). German advice is a rice-grain amount until age 2, then pea-sized (Bundeszahnärztekammer).

    From about 3, children can start brushing themselves, but parents should check and brush again afterwards (AOK). German children learn the KAI order: chewing surfaces, then outsides, then insides (AOK). Start flossing once two teeth touch; children usually take over at about 10 or 11 (ADA).

What each country says

UKGermanyUS
How longAbout 2 minutes, twice a day (NHS)At least 2 minutes, twice a day (gesund.bund.de)2 minutes, twice a day (ADA)
Adult toothpasteAt least 1,350 ppm fluoride (NHS)1,450 ppm from about age 6 (BZÄK)Fluoride toothpaste with the ADA Seal (ADA)
Young childrenSmear under 3 (at least 1,000 ppm); pea-sized from 3 to 6 (NHS)Rice grain of 1,000 ppm until 2; pea-sized from 2 (BZÄK)No amounts on the ADA pages we used
Between teethFloss or interdental brushes; no wooden toothpicks (NHS)Daily; interdental brushes first, floss for tight gaps (gesund.bund.de, BZÄK)Daily; floss, small brushes, water flossers or wooden sticks (ADA)
MouthwashNot straight after brushing (NHS)Can be after brushing (gesund.bund.de)No timing given (ADA)

How to tell you're doing it right

  • You brush twice a day for about 2 minutes, once just before bed (NHS).
  • You reach the outer, inner and chewing surfaces of every tooth (ADA).
  • You spit but don't rinse afterwards (NHS).
  • You clean between your teeth every day (ADA, BZÄK).

If something isn't right

What happensWhat it meansWhat to do
The interdental brush won't go throughIt's too big for that gapUse a smaller size; it should fit snugly (NHS)
The floss shreds or catchesA rough edge or filling may be catching itTry a different floss, and mention it to your dentist
Gums bleed when you start cleaning between teethOften a sign the gums need more cleaningKeep going gently; see your dentist if it doesn't settle
The bristles are splayed after a few weeksYou may be pressing too hardBrush more gently and replace the brush (gesund.bund.de, ADA)

Got pain already? See our guide to toothache until you can see a dentist.

Questions readers ask

Should I rinse my mouth after brushing?

No. The NHS says to spit out the extra toothpaste but not rinse straight away, because rinsing washes away the fluoride.

Is an electric toothbrush better?

Not necessarily. The NHS says it doesn't matter whether you use an electric or manual brush, and gesund.bund.de says the choice is yours. Some people find an electric one makes cleaning easier (NHS).

Floss before or after brushing?

The NHS says floss before brushing, and gesund.bund.de says clean between your teeth preferably before brushing. The ADA says it doesn't matter when, as long as you do it thoroughly.

Floss or interdental brushes?

Both clean between teeth. The Bundeszahnärztekammer says interdental brushes suit open gaps and gum disease, and floss is still best for tight gaps. The NHS says the brush should fit snugly.

How much toothpaste should a child use?

In the UK, a smear under 3 and a pea-sized amount from 3 to 6 (NHS). In Germany, a rice-grain amount until age 2, then pea-sized (Bundeszahnärztekammer). See the table for fluoride strengths.

Do I need to clean my tongue?

It can help with bad breath. gesund.bund.de says bacteria can form a coating on the tongue, which a tongue scraper or tongue brush can remove.