This month, I wanted to return to talking about self-care and the tools I use for myself. As a Reiki Master, it’s so important that I take care of myself mentally, emotionally, energetically, and physically. I can’t do the work that I do if I don’t practice regular self-care. I don’t offer these tips because I’ve got it all figured out or because I take perfect care of myself. The truth is, the way my sensitive system works is that if I don’t take care of myself, I feel awful. My hope is that by sharing what I do, it can help you as well.
So when people ask me what my non-negotiable wellness self-care tip is, I hands down say tongue scraping. I do it every morning without fail. If for some reason I miss it, I feel icky. What is tongue scraping and why is it such an important tool in my wellness toolbox? Let’s get into it.
What is Tongue Scraping?
Tongue scraping or jihwa prakshalana is an ancient Ayurvedic self-care practice (Gernady, n.d.). A tongue scraper is a tool you use to remove bacteria, food particles, and dead cells on the surface of your tongue. Tongue scraping is a quick, easy, and effective practice. It is another self-care practice that bridges traditional Western medicine and holistic health. Tongue scraping has been recommended by Ayurveda for thousands of years (Auromere, 2020). If you are not familiar with it, Ayurveda is an ancient Indian medicinal system that is based on natural and holistic approaches to physical and mental health (National Center for Complementary and Integrative Health, 2019). There is also research to support its use. A study by Choi et al. (2021) found that using a tongue scraper reduced bad breath and tongue coating.
Benefits of Tongue Scraping
There are numerous benefits of tongue scraping. The main benefits include:
- Reduces bad breath by reducing the bacteria coating the tongue (UCLA Health, 2026).
- Improves oral hygiene by reducing bacteria (UCLA Health, 2026).
- Enhances taste perception (Costantinides et al., 2025).
- May increase your awareness of how the food you eat affects your body (Gernady, n.d.).
When to do Tongue Scraping
I use my tongue scraper every morning as soon as I wake up. That way it’s before I’ve eaten anything. It’s a quick, easy way to start my day feeling great.
Choosing the Right One
Use either a copper or stainless steel tongue scraper. I use a copper one since it typically lasts the longest of any kind. The one I take when I travel is stainless steel since I use it less often. The copper tongue scrapers are inexpensive and cost around $5-$7 US Dollars. While it might seem tempting to use a cheaper plastic one, copper or stainless steel ones will last longer and are more hygienic.
How To Tongue Scrape
- Stick your tongue out and let it relax.
- Start from the back of your tongue and scrape four or five times.
- Rinse the tongue scraper between each scrape.
- Be gentle when you scrape.
Cleaning
Tongue scrapers need to be cleaned and it’s fairly quick and easy to do so. Follow these steps:
- Rinse your tongue scraper after every use.
- Clean weekly with warm, soapy water.
- Dry completely after each cleaning.
- You can use rubbing alcohol to disinfect when needed or desired (e.g., you’ve been sick).
- Tongue scrapers need to be replaced periodically as they lose their effectiveness over time.
Why I Tongue Scrape
How did I first start getting into tongue scraping? It was one of those things that kept getting suggested, and I kept ignoring it until I couldn’t anymore. I’ve attended many workshops on wellness and yoga, and it was a frequent recommendation. I work in a school as a school psychologist in addition to my Reiki practice, and I was frequently worried about the amount of germs I was exposed to. One of my friends, who is a social worker, highly recommended tongue scraping as a wellness practice, so I had to try it. I had finally got to a place where I was ready to consistently focus on my health and self-care, and I knew tongue scraping needed to be one of the practices I did consistently.
I found that I seamlessly incorporated tongue scraping into my daily routine because it was quick, easy, and I noticed when I didn’t do it. I used to not travel with my tongue scraper. I figured it wasn’t an essential part of my self-care. I soon learned how wrong I was! I became so uncomfortable not having it that I now have a separate one for travel (in case I lose such a valuable part of my routine). I had been given a second one at a wellness retreat I attended, so I already had a spare.
When it comes down to it, tongue scraping is a cost-effective addition to daily oral hygiene practices and one I would highly recommend adding to your wellness and self-care toolbox.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This post as well as products or services listed are not intended to diagnose, treat, cure, or prevent any disease.
Learn more about me and what I offer at Serenity & Bliss by Amy
References
Auromere. (2020, April 13). The ancient oral hygiene practice of tongue scraping. https://www.auromere.com/blog/the-ancient-oral-hygiene-practice-of-tongue-scraping/
Banyan Botanicals. (2021, June 9). The benefits of tongue scraping. https://www.banyanbotanicals.com/pages/ayurvedic-benefits-tongue-scraping?srsltid=AfmBOoqra9Fj_jNsqnPasGleKOyfiyYFYQsXUm-RdmgxN272P7YemiYK#benefits
Choi, H.N., Cho, Y.S., & Koo, J.W. (2021). The effect of mechanical tongue cleaning on oral malodor and tongue coating. International Journal of Environmental Research and Public Health, 19(1): 108. https://pmc.ncbi.nlm.nih.gov/articles/PMC8751028/
Costantinides, F., Gionechetti, M., Baiana, M., Vettori, E., Nicolin, V., & Lenarda, R.D. (2025). Efficacy of mechanical tongue cleaning on taste perception: A systematic review. Dental and Medical Problems, 62(2), 361-369. https://pubmed.ncbi.nlm.nih.gov/40243105/
Gernady, L. (n.d.). The health benefits of tongue scraping, and how to do it. Kripalu. Retrieved August 28, 2026, from https://kripalu.org/living-kripalu/health-benefits-tongue-scraping-and-how-do-it
National Center for Complementary and Integrative Health. (2019, January). Ayurvedic Medicine: In Depth. U.S. Department of Health and Human Services National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/ayurvedic-medicine-in-depth
PAANI. (n.d.). How often should you replace our tongue scrapper? Retrieved September 1, 2026, from https://www.paanibottles.com/en-us/blogs/news/how-often-should-you-replace-your-tongue-scraper.
UCLA Health. (2026, July 10). Should you try tongue scraping? https://www.uclahealth.org/news/article/should-you-try-tongue-scraping
