To oil pull effectively, follow these steps:

1. Take about 1 tablespoon (15 ml) of edible oil such as coconut oil, sesame oil, or sunflower oil and place it in your mouth.
2. Swish the oil gently around your mouth, pulling it through your teeth and across your gums. Keep your mouth closed and avoid swallowing the oil.
3. Continue swishing for 15 to 20 minutes. If you are new to oil pulling, start with 5 minutes and gradually increase the time as your mouth adjusts.
4. Once finished, spit the oil out into a trash can (not the sink to avoid clogging). The oil will have turned milky white and thinner in consistency.
5. Rinse your mouth thoroughly with warm water before eating or drinking anything.

For best results, oil pulling is typically done first thing in the morning on an empty stomach, ideally after brushing and flossing your teeth

. It can be done a few times per week or daily, depending on your preference and tolerance. Avoid swallowing the oil since it contains bacteria and toxins pulled from your mouth

. Oil pulling is a supplementary oral hygiene practice and should not replace brushing, flossing, or dental visits

. In summary, oil pulling involves gently swishing a tablespoon of oil in your mouth for about 15-20 minutes, then spitting it out and rinsing, to help improve oral health naturally