How to Use a Menstrual Cup: Step-by-Step Guide for First-Time Users

Quick Answer

To use a menstrual cup, fold it, insert it into your vagina so it sits below the cervix, and twist to create a seal. Remove by breaking the seal with your finger, then empty, rinse, and reinsert. With practice, it becomes quick and comfortable.

Switching to a menstrual cup is a big step toward reducing waste and saving money, but the first few tries can feel awkward. That’s normal. Unlike tampons or pads, a cup needs a small learning curve—but once you get the hang of it, you’ll wonder why you didn’t switch sooner.

This guide walks you through each step, from choosing the right fold to cleaning your cup between uses. We’ll also flag common mistakes so you can avoid the troubleshooting that trips up most first-time users.

Before You Start: Choose the Right Cup Size

Menstrual cups come in different sizes, usually based on age, childbirth history, and flow. Most brands offer a smaller size for younger users or lighter flow, and a larger size for those who have given birth vaginally or have a heavier flow. If you’re between sizes, starting with a smaller cup often makes insertion easier while you learn.

Your cup should be made of medical-grade silicone, TPE, or natural rubber. These materials are body-safe and can last for years with proper care. If you have sensitivities, look for a cup labeled hypoallergenic or free of common allergens. Always check the packaging for material details before buying.

Remember: a cup that’s too large can press on your bladder or cause discomfort, while one that’s too small might leak. It’s okay to try a different size if your first choice isn’t a perfect fit—many users do.

Wash Your Hands and the Cup

Before handling your cup, wash your hands thoroughly with soap and water. This prevents introducing bacteria into your vagina. Also rinse the cup with clean water, and if you’re using it for the first time, boil it for 3 to 5 minutes to sterilize it. Check the manufacturer’s instructions, as some cups have specific boiling times.

Between uses, you’ll rinse the cup with water. For a deeper clean, you can use a gentle, unscented soap—but avoid oil-based soaps or those with fragrances, as they can degrade the silicone over time. At the end of your period, sterilize the cup again before storing it.

Fold the Cup for Insertion

The most common folds are the C-fold and the punch-down fold. To do the C-fold, press the sides of the cup together until they touch, then fold the rim down. For the punch-down fold, push one side of the rim into the cup to create a smaller insertion point. Experiment with both to see which one is easiest for you.

The goal is to make the cup as narrow as possible for insertion. After folding, hold it with the folded edge facing up. You might want to add a little water-based lubricant to the rim to make insertion smoother, especially if you’re tense or dry.

Insert the Cup at a Comfortable Angle

Find a comfortable position—sitting on the toilet, squatting, or standing with one leg raised. Relax your muscles. Insert the folded cup into your vagina at a 45-degree angle, aiming toward your lower back, not straight up. Push it in until the base of the cup is about a finger’s depth inside.

Once the cup is inside, release the fold. The cup should spring open. To ensure a seal, run a finger around the rim to check that it’s fully open and not dented. You can also twist the cup slightly to help it seat correctly. You should feel a gentle suction, not pain or pressure.

If you can feel the cup’s stem sticking out, it might not be inserted deep enough. Trim the stem only if it’s uncomfortable and the cup is in place correctly—but many users don’t need to touch it.

Wear It for Up to 12 Hours

A menstrual cup can be worn for up to 12 hours, including overnight, depending on your flow. That’s longer than tampons, which is a major convenience. You don’t need to change it frequently, just empty it when it’s full. For a heavy flow, you might need to empty it every 4 to 6 hours.

The cup is held in place by suction, so it won’t leak as long as it’s positioned correctly. If you feel any discomfort, it might not be seated right—try removing and reinserting it. If leaks happen, it could be the wrong size or the cup isn’t fully open.

It’s a good idea to wear a panty liner for the first few tries while you learn, just in case.

How to Remove the Cup Safely

Wash your hands again. Insert your index and thumb into your vagina, and locate the cup’s stem. Gently pull the stem until you can reach the base of the cup. Do not pull on the stem alone—that can cause pain or suction issues.

Pinch the base of the cup to break the seal, then wiggle it down slowly. Once the seal is broken, you can pull it out. Keep the cup upright to avoid spilling the menstrual blood. Empty it into the toilet or sink, then rinse it with water before reinserting.

If you have trouble breaking the seal, try pushing down with your pelvic muscles as you pinch—that can help release the suction.

Clean and Store Your Cup Properly

After emptying, rinse the cup with cool water to remove blood, then wash it with a mild, unscented soap. Avoid boiling after every use—once per cycle is enough. Between cycles, store your cup in a breathable cotton bag, not a sealed plastic container, to prevent moisture buildup.

Before reinserting, make sure the cup is completely dry if you’re storing it. If you’re using it again, you can rinse and reinsert. Never use harsh chemicals, alcohol, or abrasive scrubbers—they can damage the cup’s surface.

Step-by-Step: Mastering Your Menstrual Cup

1. Fold the cup: Use a C-fold or punch-down fold to create a narrow insertion point. If the cup pops open before insertion, try a tighter fold.
2. Insert at an angle: Aim toward your lower back at about 45 degrees, not straight up. If it hurts, you may be pushing too straight—adjust the angle.
3. Check for a seal: Run a finger around the rim to ensure the cup is fully open and sealed. A folded rim means leaks—twist the cup to fix it.
4. Wear for up to 12 hours: Depending on your flow, empty the cup every 4–12 hours. Overnight wear is safe—just empty it in the morning.
5. Break the seal to remove: Pinch the base to release suction before pulling out. Never pull the stem—it can be painful and ineffective.
6. Clean and store: Rinse with water and mild soap between uses; boil once per cycle. Store in a breathable bag to keep it dry and hygienic.

Products That Support Your Menstrual Cup Journey

• Soap Rest: Protect your essential oils soap with our corn-based plastic bar lift. Bone color, our bar lift cleans with running water and a few squeezes. Each lift is meant to be used for years! If you use a soap-based cleanser for your menstrual cup, this soap rest keeps it dry between uses, extending the life of your soap and reducing waste.
• Drinklits Ginger-Lime Daily Hydration Tablets (4) Tube Bundle: Each tablet transforms plain water into a nutrient-rich drink loaded with essential electrolytes and vitamins (Vitamin C, B-complex, Magnesium, and more) to keep you refreshed throughout the day. Staying hydrated is vital during your period, and these electrolyte tablets make it easy to drink more water without added sugar.

Using a menstrual cup is a skill that improves with practice. Don’t be discouraged if your first few tries feel awkward—within a cycle or two, insertion, removal, and cleaning become second nature. Not only will you reduce single-use waste, but you’ll also enjoy up to 12 hours of protection without constant changes. Remember to choose the right size, follow the steps, and clean your cup properly. It’s a small change with a big impact on your wallet and the planet.