Divide your mouth into upper right, upper left, lower right and lower left. Spend roughly 30 seconds in each zone, moving slowly across the outer, inner and chewing surfaces. The NHS recommends brushing with fluoride toothpaste twice a day for about two minutes, including last thing before bed.
The four-zone method
| Time | Zone | Focus |
|---|---|---|
| 0:00–0:30 | Upper right | Outer, inner and chewing surfaces |
| 0:30–1:00 | Upper left | Outer, inner and chewing surfaces |
| 1:00–1:30 | Lower right | Outer, inner and chewing surfaces |
| 1:30–2:00 | Lower left | Outer, inner and chewing surfaces |
The 30-second split is an organising tool, not a requirement to abandon an area the instant the timer changes. Mouths differ. The goal is to avoid spending most of the session on the easy front surfaces while missing the inside and back areas.
Step by step
- Apply fluoride toothpaste appropriate for you and place the head in your mouth before switching on.
- Start in the same zone each time so the sequence becomes automatic.
- Guide the powered head slowly. Do not try to add vigorous manual scrubbing.
- Use each 30-second cue to move to the next zone.
- After about two minutes, spit out excess toothpaste. NHS guidance says not to rinse immediately with water because that washes away concentrated fluoride left from the toothpaste.
What a timer cannot do
A timer cannot confirm that every surface was reached, that pressure was appropriate or that the brush head was in good condition. Treat it as a pacing aid. Pressure feedback can help with force, while a repeatable route helps coverage. If brushing causes persistent pain or bleeding, seek professional advice rather than relying on an app or mode change.
Make the routine easier to repeat
- Brush last thing before bed and on one other occasion, as the NHS recommends.
- Keep the brush and fluoride toothpaste visible and ready.
- Use the same four-zone order morning and evening.
- Replace a head when bristles fray, or around every three to four months.
- Use a simple streak or reminder if consistency—not technique—is the main obstacle.
The free Miroooo Smile Coach provides guided two-minute sessions and a 28-day routine. It stores progress in your browser and does not claim to diagnose dental conditions or read sensor data from the brush.
Which Miroooo brushes include pacing?
See the current timer, mode, pressure-feedback and battery details on the Miroooo X1 and Miroooo X2 product pages, or use the side-by-side Miroooo comparison.
Sources
Sources last checked 1 September 2026. This general information is not a diagnosis or a substitute for advice from your dental professional.