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How to Insert a Menstrual Cup

Your cup just arrived. Your period’s due. Now what?

We’re here to walk you through it. With a little guidance and a bit of practice, you’ll be inserting your cup like a pro in no time. Full disclosure,  it might take a couple of cycles to get comfy, but after three periods? You’ll wonder how you ever managed without it.

Here’s exactly how to do it, step by step:

Before You Start

 Washed your hands, Trimmed fingernails (seriously, it helps!) and plan your quiet space. 


    Step 1: Wash Your Hands

    Clean hands = happy vagina.

    Use warm water and soap to keep things fresh and safe. 


    Step 2: Fold the Cup

    Folding makes your cup smaller for easier insertion. Try one of these:

    • Punch-Down Fold: Push one side of the rim down into the base, then pinch the sides to create a narrow point.

       

    • C-Fold: Flatten the cup, then fold it in half to form a “C”.

    –  Don’t like any of these? Visit here to see the 7 most common menstrual cup folds.


    Step 3: Find Your Position

    Squat, sit on the toilet, rest one leg on the bath or even use a shower chair. Whatever helps you relax with your legs wide open.

    Seriously, the more relaxed your muscles, the easier this will be.

    Step 4: Insert at an Angle

    Hold the folded cup near the base of the body (not the rim). Gently insert it into your vaginal canal, angling it toward your tailbone, not straight up.

    Push (or gently wiggle) the cup in until the base is at least halfway inside. If you have a high cervix, you can insert it fully, but don’t go too deep. Unlike a tampon, your cup should sit lower, which also makes removal easier.


    Step 5: Let It Open & Check the Seal

    Let go and the cup should pop open. That soft “pop”? That’s the magic moment.

    To check the seal:

    • Tug the stem gently – if there’s resistance, it’s sealed.

       

    • Feel around the base – it should feel round and fully open, not flat or folded.

       

    Step 6: Pull Up Your Pants & Go

    You shouldn’t feel the cup at all if it’s in correctly. If it’s uncomfortable, take it out and try again with a new fold or position.

    Still a bit nervous? That’s totally fine. Trying a new period product can feel like a leap. You’ve already come this far, feel free to use a liner while you build confidence.

     Trouble Getting It In?

    If you’re still struggling, here’s what might help:

    • Use a water-based lubricant – especially if your flow is light or you’re trying before your period starts.

       

    • Relax your pelvic floor – these muscles hold in pee and poo, so relaxing them makes insertion smoother.

       

    • Try a different fold – not every fold works for everyone. There are plenty of options to test out.

    Quick Period Cup Sizing Questions

    Can I use a cup with an IUD?

    Yes, but speak with your GP or nurse if you want to check your string won’t interfere before you do. 

    Can I switch sizes depending on the day?

     Absolutely,  Some people use a Small at the end of their cycle and a Medium or Large for heavier days.

    How should the cup feel when its in?

    You shouldn’t feel it at all. No pressure, no slipping, no poking. If it’s in correctly, you’ll forget it’s there.

    Help my menstrual cup feels wrong!

    Don’t panic,  your body’s just letting you know something’s off. A menstrual cup should feel snug but not noticeable once it’s in. If it feels uncomfortable, try reinserting it lower and then check it’s fully open. If it still feels uncomfortable, it may be too big. A little bit of trial and error is totally normal but if something feels wrong trust your body!

    Adventure Inspiration

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