How to use a menstrual cup

Step 1 — Choose the right size

Most brands make two sizes, and the right one depends less on a single number than on a few things together: your age, whether you have given birth vaginally, and how heavy your flow is.

• Smaller size — often suggested if you are under around 30, have not given birth vaginally, and have a lighter to moderate flow.
• Larger size — often suggested if you are older, have given birth vaginally, or have a heavier flow.

These are starting points, not rules — every body is different, and the firmness and shape of the cup matter for comfort just as much as the size. Check the size chart for the specific cup you buy, because guidance varies from brand to brand.

Step 2 — Wash up and pick a fold

Always start with clean hands. Folding makes the cup small enough to insert comfortably. Two beginner-friendly folds:

• C-fold (or U-fold) — press the cup flat, then fold it in half so the rim makes a C shape. Simple and quick, though it opens with a slightly wider top.
• Punch-down fold — push one point of the rim down into the centre of the cup with a finger, making a smaller, narrower tip. Many people find this the easiest to insert.

Try both over a cycle or two and keep whichever feels most natural. You can run the cup under water first if a little lubrication helps it glide.

Step 3 — Insert and check the seal

Get comfortable — sitting on the toilet, squatting, or standing with one leg raised all work. Stay relaxed; tensing makes everything harder. Holding the fold, guide the cup in low and angled back toward your tailbone, not straight up. A cup sits much lower than a tampon, so you do not need to push it in far.

Once it is in, let go and let it spring open. Now the important part: the rotate-and-seal check. Run a clean finger around the base to feel that the rim has fully unfolded — it should feel round, not dented. If it still feels folded, gently rotate the cup by its base a quarter-turn, or pinch and reinsert, until it pops open. Give the stem or base a light tug: if it resists slightly, you have a good suction seal and it should not leak. The stem should sit just inside you; if it pokes out uncomfortably, you can trim it (a little at a time) once you know your fit.

Step 4 — Wear it (up to about 12 hours)

When it is seated correctly you should not feel the cup at all — you can walk, work out, sleep and swim with it in. Most cups can stay in for up to around 12 hours, so emptying morning and night works for many people. On your heaviest days you may need to empty it more often. Whatever your flow, remove, rinse and reinsert at least every 12 hours, and never leave it in longer than your cup’s instructions allow.

Step 5 — Remove, empty and rinse

Removal is all about breaking the suction gently. Wash your hands, sit on the toilet, relax, and bear down a little to bring the cup lower. Reach the base and pinch the base of the cup — not the stem — between your finger and thumb. That squeeze releases the seal so it slides out easily; pulling the stem without releasing the suction is the number-one removal mistake.

• Keep the cup upright as you ease it out so it stays tidy.
• Tip the contents into the toilet.
• Rinse with water — or a mild, fragrance-free cleanser made for cups — then refold and reinsert.
• Out in public with no sink? Wipe it with toilet paper or a little bottled water and reinsert, then give it a proper rinse later.

Step 6 — Sterilise between cycles

During your period a water rinse each time is enough. At the end of each cycle, sterilise the cup before you store it: pop it in a pan of boiling water for the time your maker recommends — commonly around five to ten minutes — making sure it doesn’t touch the bottom of a dry pan and scorch. Let it air-dry fully, then store it in the breathable cotton pouch it came with. Avoid sealing a damp cup in an airtight bag or container. Always follow the care instructions for your specific cup, and replace it when it shows wear, discolouration or tears.

Troubleshooting

It’s leaking

Leaks almost always mean the cup hasn’t fully opened or isn’t positioned right. Take it out and reinsert, then do the rotate-and-seal check until the rim feels round, not dented. If it fills up before 12 hours on heavy days, just empty it more often. If leaks continue across several cycles, the size, firmness or shape may not suit your body — a different cup can make all the difference.

I’m worried I can’t get it out

The cup cannot get lost — there’s nowhere for it to go. Don’t panic, as tensing makes it harder. Sit, relax, breathe, and bear down to walk the cup lower with your pelvic muscles. Reach the base, pinch it to release the suction, and ease it out. If you genuinely cannot reach it, relax and try again later, and speak to a healthcare provider if you need help.

First-time tips

• Practise inserting and removing it at home before you rely on it for a full day.
• Relaxation is everything — a warm shower or a calm moment helps your muscles soften.
• Wear a panty liner or period underwear as backup for the first cycle while you build confidence.
• Expect a short learning curve — most people feel comfortable within two or three cycles.
• If something hurts, stop and reposition. A correctly placed cup should be unnoticeable.

A quick safety note: as with tampons, very rarely menstrual products have been linked to toxic shock syndrome, so keep to the recommended wear time, wash your hands, and clean the cup as directed.