How to Gargle

Co-authored by Pradeep Adatrow, DDS, MS and Aimee Payne, MFA

Last Updated: November 18, 2024 Fact Checked

Gargling is an important step in your oral hygiene routine. It helps clear out bacteria from parts of your mouth that you can’t reach during brushing or flossing. It can also help prevent upper respiratory infections or speed up your recovery if you already have one. Some people find gargling difficult or uncomfortable, but you can learn how to gargle safely and easily in the comfort of your own bathroom.

Method 1

Method 1 of 2:

Proper Technique

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This is now your "gargling cup." While you don't have to use a special cup to put your gargling liquid in, it's often safer than drinking directly out of a bottle of mouthwash, for example, because you avoid transmitting bacteria.^{[1]
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A little bit is fine—better to start out with less than with too much.

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3
Put a small amount of the liquid in your mouth and swish it around. The goal is to try to get the front and sides of the mouth, areas that gargling won't reach, during this first sweep.^{[2]
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- Move your cheeks in and out and your tongue back and forth to swish the gargling liquid back and forth in your mouth.
- Some people enjoy warming the gargling liquid up a bit before gargling. While it probably won't be pleasant if you're using mouthwash, warm water mixed with a little bit of salt feels nice in the back of your mouth.
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Tilt your head back, open your mouth, and make an "ahhh" sound. Keep the small flap in the back of your throat, the epiglottis, closed so you don’t accidentally swallow any of the liquid.^{[3]
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- This may take a bit of time to get used to, but when done correctly, the vibrations in the back of your mouth will cause the gargling liquid to move about, almost as if the liquid were boiling.
- Gargling coats the back of the mouth with whatever liquid you choose, eliminating some bacteria and soothing a sore throat.^{[4]
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Continue with your oral health routine by brushing your teeth or flossing.

Method 2

Method 2 of 2:

Liquids for Gargling

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1
Gargle with a simple salt water (saline) solution for respiratory health. Mix a half-teaspoon (3 g) of salt in 1 cup (240 mL) of warm water. Stir the mixture to dissolve the salt. Gargle the saline solution 3 times a day to help prevent and soothe respiratory tract infections.^{[5]
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Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services

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- One study found that people who gargled a simple salt solution 3 times a day had a 40% decrease in upper respiratory tract infections.^{[6]
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- Not only does the saltwater gargle appear to ease cold symptoms, but it also keeps you healthier during cold and flu season.^{[7]
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- Other studies point to evidence that saline solutions help fight against sore throats and congestion.^{[8]
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- Board Certified Dentist and Oral Surgeon Pradeep Adatrow says, “The safest mouthwash you can use for any oral problems is the warm saltwater rinse…Although it may be initially painful, the saltwater rinse can really help dry out mouth sores.”
2
Try a commercial or homemade mouthwash for fresh breath. Using mouthwash helps simultaneously freshen your breath, clean your mouth, and fight against infection. Millions of people use mouthwash morning and night as part of their oral health routine. Adatrow recommends, “Before introducing any mouthwash into your oral care regimen, it is advisable to seek guidance from a qualified healthcare professional.”
- Mouthwashes with alcohol tend to be more potent but carry the risk of several adverse side effects, including mouth ulcers, corroded fillings, and even the elevated threat of cancer.^{[9]
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  Go to source} Use them sparingly.
- You can also make your own mouthwash if you'd like. In fact, it's quite easy. Here are some ideas:
  - Peppermint and tea tree mouthwash
  - Angelica mouthwash
  - Rosemary and mint mouthwash
3
Use a simple baking soda and water combination to ease mouth sores. Sodium bicarbonate, or baking soda, is a renowned cleaner used for tons of home applications. Who knew it made such a great mouthwash? To make a baking soda mouthwash, dissolve 1 teaspoon (5 g) of baking soda in .5 cups (120 mL) of warm water.^{[10]
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MedlinePlus
Collection of medical information sourced from the US National Library of Medicine

Go to source} If you want, you can add a few drops of peppermint oil to boost the flavor and freshen your breath.
- Studies show that a baking soda rinse can help balance the pH in your mouth and make it less friendly to acid-loving bacteria.^{[11]
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  Go to source} It’s also great for soothing the pain of canker sores and treating other mouth ulcers.
Making honey and lemon water is a great choice for gargling because it contains two ingredients that are soothing to the throat.^{[12]
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PubMed Central
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Go to source} Another benefit of this gargling liquid is that it's actually something you can drink after gargling, unlike the other solutions. Try adding a 1 tablespoon (15 mL) each of honey and lemon juice to 6 fluid ounces (180 mL) of water. Gargle the mixture, then swallow it, especially if you have a sore throat or want to eliminate some mucous.
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Swish some chamomile tea to ease a scratchy throat. Just like the honey and lemon gargle, you can swallow tea after you’re done gargling it. Brew a cup of chamomile tea and wait until it’s pleasantly warm but not scalding hot. Take a sip and gargle it for a moment before swallowing.^{[13]
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PubMed Central
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- Chamomile tea is especially helpful for lubricating your throat if you’re hoarse.
- Other kinds of herbal teas, such as peppermint and raspberry, are also soothing when your throat is sore or inflamed.

Expert Q&A

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Question

How many times should I gargle for each session?

Luba Lee, FNP-BC, MS
Board-Certified Family Nurse Practitioner
Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.

Luba Lee, FNP-BC, MS

Board-Certified Family Nurse Practitioner

Expert Answer

Fill up a glass with gargling solution, take small sips and gargle for a few seconds, spit it all out, repeat the process until the entire glass of gargling solution is gone.

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Make sure you do not gargle too much water, as you might choke.

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Pick a flavored mouthwash that you like; it helps.

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Gargling water or mouthwash does not fight cavities on its own and should be done by brushing your teeth.

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