Trying a menstrual cup for the first time can feel intimidating, but most of the learning curve disappears after your first cycle or two. This guide walks through the basics step by step, so you know what to expect before you start.
Before You Start
Wash your hands thoroughly before handling your cup, and sterilize it in boiling water for a few minutes before first use, as most manufacturers recommend. It also helps to practice at home on a low-flow day rather than trying it for the first time when you're out and about.
Folding the Cup
There are several folding methods, but two of the most beginner-friendly are the C-fold (folding the cup in half to form a C shape) and the punch-down fold (pressing one rim down into the base to create a narrower point). If one fold feels awkward to insert, try the other, different bodies find different folds easier.
Inserting the Cup
Relax your muscles, find a comfortable position such as squatting or standing with one leg raised, and insert the folded cup angled toward your tailbone rather than straight up. Once inside, rotate it gently or run a finger around the base to help it pop open and form a seal. You shouldn't feel it once it's properly in place.
Removing the Cup
Wash your hands, then reach in and pinch the base of the cup to break the seal before pulling it down and out gently. Avoid pulling on the stem alone, since that can cause discomfort without releasing the seal. Empty the contents into the toilet, rinse with water if available, and reinsert.
Cleaning and Storage
Rinse your cup with water between uses during your period, and sterilize it in boiling water at the start and end of each cycle. Store it in a breathable pouch rather than an airtight container between periods, most cups come with one included.
A Few Tips for a Smoother Start
Give yourself a few cycles to get comfortable, it's normal for the first one or two attempts to feel fiddly. If you're unsure what size to start with, our guide on choosing the right menstrual cup size can help, and keeping a pad on hand as backup during your learning period can ease any worry about leaks while you build confidence.