Cleaning the back of the tongue is a significant step in achieving comprehensive oral hygiene and fresher breath. The tongue’s rough surface, covered in microscopic crevices called papillae, traps food particles, dead cells, and bacteria, particularly toward the back where saliva flow is reduced. These anaerobic bacteria break down proteins and release volatile sulfur compounds (VSCs), which are the primary cause of halitosis, or bad breath. By removing this accumulated film, you reduce the source of VSCs and improve the overall microbial balance within the mouth.
Step-by-Step Technique for Deep Cleaning
Begin by moistening the toothbrush bristles with water to ensure a smoother pass across the tongue’s surface. Extend your tongue as far as possible outside of your mouth, which helps to tighten the muscles and provide a more stable, accessible surface for cleaning.
Place the toothbrush as far back on your tongue as you can comfortably reach without triggering the gag reflex. The motion should be extremely light, avoiding a harsh scrubbing action that could irritate the delicate tissue. Use a gentle sweep, moving the brush forward from the back of the tongue toward the tip.
It is helpful to brush in a side-to-side motion rather than only front-to-back, as this can help maintain control and minimize the sensation of pushing the brush too far down the throat. After each full pass, rinse the toothbrush thoroughly under running water to remove the collected debris and bacteria before reinserting it. Repeat this light sweeping action approximately three to five times, focusing on covering the entire top surface of the tongue.
Finish the routine by rinsing your mouth with water or a non-alcohol-based mouthwash to flush away any loosened particles. Maintain light force and repeat the process daily.
Specialized Tools Versus Toothbrushes
While a standard toothbrush is readily available, it is not the most efficient tool for deep tongue cleaning. Toothbrush bristles are engineered for the hard surfaces of teeth, meaning they often slide over the rough papillae of the tongue without fully removing trapped debris.
Dedicated tongue scrapers, often made of plastic or metal, feature a flatter, broader design meant to collect and lift the coating from the tongue. Studies have shown that a tongue scraper can be significantly more effective at reducing volatile sulfur compounds, sometimes by as much as 75%, compared to a standard toothbrush’s 45% reduction. The lower vertical profile of a scraper also makes it less likely to stimulate the sensitive areas at the back of the mouth, helping to mitigate the gag reflex.
Specialized tongue brushes offer a third option, featuring softer, shorter bristles designed to penetrate the tongue’s contours more effectively than a traditional toothbrush. These are sometimes integrated into the back of a standard toothbrush head for convenience. Regardless of the tool chosen, the mechanism of action remains the same: starting at the back and pulling gently forward to physically remove the bacterial film.
Practical Strategies for Minimizing the Gag Reflex
One effective strategy to manage the reflex is to control breathing by inhaling and exhaling slowly through your nose during the process. Focusing on nasal breathing helps suppress the reflex and provides a slight distraction.
Timing plays an important role, as the gag reflex is often less sensitive first thing in the morning. Perform the cleaning immediately upon waking, as the reflex may be more easily triggered later in the day. Employing a distraction technique, such as humming or making a quiet “ahhh” sound while cleaning, can occupy the brain and reduce the physical sensitivity.
Desensitization involves gradually increasing the depth of cleaning over time. Start by cleaning only the middle section of the tongue, then progressively move the tool further back by a small amount each day or week. This gradual exposure helps your body acclimate to the sensation. Tilting your head slightly forward while cleaning can also help by preventing the tool from contacting the most sensitive area at the very back of the throat.