The Benefits of Tongue Scraping: A Simple Morning Ritual for Better Wellbeing
Supporting your body’s natural cleansing processes can be a simple and meaningful way to care for your overall health. It does not need to feel complicated, unusual or time-consuming. Within my ‘four pillars to health and happiness’, I encourage practices within your ‘lifestyle’ that help reduce exposure to toxins and support your immune system. Tongue Scraping is one practice for your toolkit.
In Ayurveda, there is daily routine known as dinacharya. The word comes from Sanskrit: dina, meaning “day”, and charya, meaning “routine” or “regimen”. Dinacharya is designed to help regulate the body’s natural biological clock or circadian rhythms, support digestion and absorption, and bring balance to the body, mind and soul. Over time, these simple routines can encourage greater self-discipline, calm and wellbeing both physically and spiritually.
There are many practices from yoga and Ayurveda that can be added to a morning routine. One I personally use every morning, before I eat or drink anything, is tongue scraping. It is quick and easy.
Oral B supports tongue scraping and goes on to say, “it is believed that cleaning the tongue removes a coating of toxins and bacteria (known as ‘ama’). In Ayurvedic tradition, removing this ama is thought to support digestive health and contribute to overall well-being.”
The key benefits of tongue scraping include:
• Supports digestive health
In Ayurvedic medicine, the tongue is often viewed as a reflection of the digestive system. Gently removing the ama that can build up overnight is believed to support digestion.
• Improves oral hygiene
Tongue scraping can help reduce bacteria and debris on the surface of the tongue, particularly the bacteria associated with bad breath. Used alongside regular brushing and dental care, it can be a helpful addition to your oral hygiene routine.
• Enhances taste sensation
A coated tongue can sometimes dull the taste buds. By removing this build-up, tongue scraping may help you enjoy flavours more fully.
• Supports immune wellbeing
By helping to reduce bacteria in the mouth, tongue scraping may support the body’s natural defenses. While it is not a substitute for medical or dental care, it can be a useful daily habit that supports general wellbeing.
• Promotes fresh breath
Bad breath often comes from bacteria and debris that collect on the tongue. Tongue scraping is a simple way to help remove this build-up, leaving the mouth feeling fresher and cleaner.
What do you need?
All you need is a tongue scraper. They come in different shapes and materials. I personally use a copper tongue scraper because copper is anti-microbial and is durable and reusable.
When is the best time to use it?
The best time is first thing in the morning, before eating or drinking.
How to use a copper tongue scraper
Adding tongue scraping to your morning routine is straightforward and takes only a few seconds:
1. Hold the tongue scraper by both ends and place it gently towards the back of your tongue.
2. Scrape forward using light pressure until you reach the tip of your tongue.
3. Rinse the scraper with water after each pass.
4. Repeat five to seven times, or until your tongue feels clean.
5. Rinse your mouth and wash the scraper thoroughly before storing it.
(If you are new to tongue scraping, watching a short demonstration can be helpful before you begin.)
Other ways to support your morning routine
o Wake up at a consistent time, ideally early enough to begin the day calmly.
o Allow time for elimination and a gentle mental reset.
o Try oil massage, or abhyanga, to nourish the skin and support circulation.
o Take a warm shower to refresh the body and senses.
o Practise gentle yoga, meditation or pranayama to calm the mind and energise the body.
o Enjoy a light breakfast, or consider fasting - depending on your constitution, appetite and the season.
Start small. You might begin with tongue scraping or simply eating lunch at the same time each day. As these practices become part of your routine, you can gradually build on them. The goal is not perfection; it is to create rhythm, consistency and supportive habits that improve your health and wellbeing.
My morning routine
1. I wake at around 6am so I have time for my morning routine. I begin by setting a positive intention or affirmation, known as sankalpa, or by naming three things I am grateful for.
2. I practise gentle yoga asana for five to ten minutes, listening to what my body needs. I then spend a few minutes practising pranayama, often kapalabhati, followed by meditation.
3. I scrape my tongue with a copper tongue scraper.
4. I drink a mug of cooled boiled water with a slice of lemon to support digestion.
5. On some days, I practice oil pulling, known as ‘kavala’ or ‘gandusha’, by gently swishing coconut oil around my mouth.
6. I allow time to go to the toilet and eliminate waste.
7. I take a warm shower.
8. I have a light breakfast or choose to fast, depending on how I feel.
9. Finally, I brush my teeth.
My morning routine provides a steady foundation for the day. It helps me feel more mindful, intentional and connected to my body, mind and wellbeing. I do not criticise myself if I have a lie-in, go to bed late or miss a step. For me, the routine needs to feel supportive and enjoyable, not restrictive.
If you are curious, give tongue scraping a try and see how it feels. It may be a small habit, but it can be a powerful first step towards introducing dinacharya into your day.
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