Some oil pullers suggest that sesame oil is the most effective oil for oil pulling, while others prefer the taste and texture of coconut oil. Consider alternating oil varieties every couple of days to get the full benefit of all the oils and see what works best for you. Virgin olive oil and sunflower oil are also commonly used for oil pulling. Avoid canola oil and other varieties processed with additives. It's important to do a pulling before you've consumed any food or drink in the day and also before you've brushed your teeth. You'll have the opportunity to clean your mouth out afterward, and it won't take long to complete the routine. The oil will mix with your saliva, absorbing and "pulling" toxins from your mouth. As the oil is swished around the mouth, teeth, gums, and tongue, the oil will continue to absorb toxins, usually turning somewhat viscous and milky. It's important to spit out the oil when it starts to feel thick. This usually takes somewhere between 10 and 15 minutes, and certainly no longer than 20.  You don't want to hold it in your mouth so long that the toxins start to reabsorb. Spit into the trash can and rinse your mouth thoroughly with warm water, which tends to do a better job getting the oil out than cold. Make sure not to spit it into a sink or toilet, because it may clog the drain.
Purchase a variety of cold-pressed organic oil. First thing in the morning, measure out 1 tablespoon of the oil. Swirl the oil around your mouth for 10-15 minutes. Spit out the oil and rinse your mouth out thoroughly with warm water.