I Bought My First Menstrual Cup — Now What? A Step-by-Step How-To Guide
So you did it. You bought your first menstrual cup. Maybe you’ve been researching for weeks, or maybe you impulse-bought it after reading one too many glowing reviews. Either way, you’re probably staring at this little silicone thing thinking, “Okay… now what?”
I get it. That first time can feel intimidating. But here’s the good news: thousands of people figure this out every day, and you absolutely will too. Let’s walk through this together, step by step, so you feel confident and prepared when your next period arrives.
Step 1: Sterilize Your Cup (Before Anything Else)
Before you even think about using your new cup, you need to sterilize it. Every brand-new cup should be sanitized before its first use, even though it comes in sealed packaging.
How to sterilize:
Boiling method (most common):
- Fill a pot with water and bring to a boil
- Place your cup in the water for 5-7 minutes
- Make sure it doesn’t touch the bottom of the pot—you can place it in a whisk to keep it floating
- Remove with tongs and let it cool completely
Steam sterilizer:
- If you have a baby bottle sterilizer or microwave steamer, follow the manufacturer’s instructions
- Usually 3-5 minutes is sufficient
If you want a hands-free option, the Saalt Menstrual Cup Steamer is a compact no-boil sanitizer designed specifically for cups and discs — no pot watching needed.
Follow your brand’s instructions:
- Some cups come with specific sterilization guidelines—check the packaging
What about second-hand cups?
Opinions are divided on this one. Because menstrual cups are made from medical-grade silicone and can be fully sterilized, many people consider buying or borrowing second-hand cups safe—especially when you’re testing different brands to find your Goldilocks fit. It’s a personal choice, and there’s no judgment either way.
Step 2: Wash Your Hands (Every Single Time)
This one’s simple but critical: wash your hands every single time you touch your cup.
Before insertion. Before removal. Before rinsing. Before reinserting. Every. Single. Time.
This isn’t about being paranoid—it’s just basic hygiene that keeps you comfortable and reduces the risk of introducing bacteria where you don’t want it.
Use mild soap and warm water. No need for anything fancy—just clean hands.
Step 3: Learn to Fold Your Cup
Here’s where things get hands-on (literally). To insert a menstrual cup, you need to fold it down to make it smaller. There are tons of different folding techniques out there, and honestly? There’s no single “right” way to do it.
The Most Common Folds (Try These First)
The Punch-Down Fold (My #1 recommendation for beginners):
- Push one rim down into the cup with your finger
- This creates a small, narrow tip that’s easiest to insert
- Hold it firmly so it doesn’t pop open in your hand
The C-Fold / U-Fold:
- Fold the cup in half to create a C or U shape
- Simple and intuitive
- Can be a bit wider at the insertion point
The 7-Fold:
- Fold one corner down diagonally to create a “7” shape
- Compact and beginner-friendly
- Good middle ground between punch-down and C-fold
Practice Before Your Period
Before your period arrives, practice folding your cup a few times. Get comfortable with how much pressure you need to hold it folded. You don’t need to insert it yet—just get the folding motion down.
Different folds work better for different people and different cups. Some make insertion easier, others help the cup pop open more reliably once it’s inside.
If you struggle at first? That’s completely normal. It takes practice to fold, hold, and insert all at once. Be patient with yourself.
Step 4: Find Your Comfortable Insertion Position
Just like folding, the “best” position for insertion is whatever feels most comfortable for YOU.
Positions to Try:
Sitting on the toilet:
- Feet flat on the floor, knees apart
- Lean slightly forward or back
- Easy cleanup if you spill
Squatting:
- Full squat or half-squat
- Opens up the vaginal canal
- Can be tiring to hold
Standing with one leg raised:
- Put one foot on the edge of the tub or toilet seat
- Good angle for insertion
- Easy to maintain balance
Lying down:
- On your back with knees bent
- Relaxing position
- Can be easier if you’re tense
The Key: Relax
Tension makes everything harder (literally—your muscles will clench up). Take a deep breath, find a position that feels stable, and go slow.
If insertion feels impossible, you might be too tense. Try again after a warm shower or when you’re more relaxed.
Step 5: Insert the Cup
Okay, here’s the actual insertion process:
Step-by-Step:
- Get into your chosen position (sitting, squatting, etc.)
- Fold the cup using your preferred fold
- Optional: Add a little water or water-based lube to the rim if things feel dry
- Take a deep breath and relax
- Gently insert the folded cup into your vaginal canal
- Aim toward your tailbone, NOT straight up
- Push it in at a downward/backward angle
- Go slowly and pause if you feel resistance
- Let go of the fold once it’s past the pubic bone
- You might feel or hear a small “pop” as it opens
- This is normal and means it’s expanding
- Give it a gentle twist or wiggle to help it open fully
How Far Should It Go?
The cup should sit lower in your vaginal canal than a tampon would. The stem should be just inside or barely poking out. If the stem is hanging out and irritating you, you can push the cup higher or trim the stem later.
Not sure which cup size is right for your body? This sizing guide takes the guesswork out of it.
Step 6: Check the Seal
After insertion, the cup needs to fully open and create a seal against your vaginal walls. A proper seal = fewer leaks and more comfort.
How to check if it’s sealed:
Method 1: Run your finger around the base
- Insert a clean finger alongside the cup
- Feel around the base to make sure it’s fully expanded (no dents or folds)
- It should feel round, not oval or collapsed
Method 2: Gentle tug test
- Give the base (not the stem!) a gentle tug
- If there’s resistance, the seal is working
- If it slides down easily, it’s not sealed
Method 3: Twist test
- Some people give the base a little twist to help it open
- This isn’t necessary for everyone, but it can help
If it doesn’t open right away:
- Try pressing on the vaginal wall near the cup to give it room to expand
- Bear down slightly (like you’re pooping) to create space
- Remove it and try again with a different fold
- Consider whether your cup is too soft (harder to open) or too firm (uncomfortable)
Step 7: Use Backup Protection (This Is Normal!)
Here’s something nobody tells you enough: it’s totally okay to use a pad or period underwear as backup when you’re starting out.
Why backup is smart:
You’re learning three things at once:
- How to insert correctly
- How to create a seal
- How much your cup can hold before it needs emptying
Small leaks during the learning phase are completely normal. Backup protection gives you peace of mind while you figure it all out. Once you’re confident (usually by cycle 2 or 3), you can ditch the backup—but there’s zero shame in using it at first.
For backup protection, Bambody Period Underwear and Saalt EveryWear Period Underwear are both comfortable options that won’t make you feel like you’re wearing a diaper while you’re learning.
Step 8: How Long to Wear It
One of the best things about cups? You can wear them for up to 8-12 hours at a time.
That means you can put it in before work, go about your entire day, and empty it when you get home. Or wear it overnight without worry.
For beginners:
Empty it more often at first—maybe every 4-6 hours—until you understand your flow and how quickly your cup fills up. Everyone’s different, and it takes a cycle or two to learn your rhythm.
Can I pee and poop with it in?
YES. You don’t need to remove it to pee or poop. Your urethra and vagina are separate openings.
While bearing down during a bowel movement might shift the cup slightly, you can leave it in. Just check afterward to make sure it’s still in place.
Step 9: Remove the Cup Safely (Breaking the Seal Is Key)
Okay, this is important: do not just yank on the stem.
The stem is there to help you locate the cup, not to pull it out. If you tug on the stem without breaking the seal first, it’s going to feel uncomfortable (and possibly cause some suction weirdness).
How to remove it safely:
Step 1: Wash your hands
Step 2: Get into a comfortable position
- Sitting on the toilet works well
- Squatting can help bring the cup lower
Step 3: Relax and bear down
- Bear down slightly (like you’re having a bowel movement) to bring the cup lower
- Don’t strain hard—just enough to help
Step 4: Use the stem to locate the base
- The stem is a guide, not a handle
- Follow it to reach the base of the cup
Step 5: Pinch or squeeze the base to break the seal
- This is the MOST important step
- Squeeze firmly until you feel the suction release
- You might hear a little “pop” or feel the seal break
Step 6: Keep the cup slightly folded as you remove it
- Gently wiggle and pull the cup out
- Keep it tilted upward to avoid spilling
- Go slowly—there’s no rush
Step 7: Empty into the toilet
If You’re Struggling or Panicking: STOP
This is so important I need you to hear it clearly: there is absolutely no way your menstrual cup can get lost inside you. Your vaginal canal is a closed space—your cervix is at the top, and the opening is way too small for a cup to fit through. The cup is in there, and it will come out.
Still not convinced? This post busts the most common menstrual cup myths including this one.
I know it can feel scary if you can’t reach it easily or if your first attempt doesn’t go smoothly. But panicking will only make things harder because your muscles will tense up, making removal more difficult.
If removal feels impossible:
- Take a break. Seriously. Walk away for 30 minutes.
- Take a walk, have a glass of water, watch a funny video—anything to relax
- Take a warm shower. The warm water helps relax your pelvic floor muscles and can make removal so much easier
- Try again when you’re calm and your muscles are relaxed
Tension is your biggest enemy here. The more relaxed your muscles are, the easier it will be to reach the cup and remove it. If you’re stressed and clenching, everything tightens up and makes the process harder than it needs to be.
If removal is still giving you trouble, this guide covers safe removal in full detail — even if you’re panicking.
And remember: you’re not the first person to struggle with removal on their first try. It happens. You’re learning a new skill, and that takes practice. Be patient and kind to yourself.
Step 10: Dealing with Mess (Especially on Heavy Days)
Let’s be real: removal can get a little messy, especially on heavy flow days.
My Personal Tricks:
The toilet paper trick: Keep a small piece of folded toilet paper in your other hand while you’re removing the cup. As soon as it’s out, you can use it to catch any drips or cover the cup while you carry it to the sink.
This has saved me from so many potential spills. It’s a small thing, but it makes a big difference when you’re dealing with a full cup.
Remove it before it’s completely full: If you’re on a heavy day, don’t wait until the cup is overflowing. Empty it a bit earlier to reduce mess.
Wear dark pants: On your first few cycles, wear dark pants or jeans just in case. Takes the pressure off.
Keep wet wipes handy: In public bathrooms, the easiest trick is bringing a small water bottle into the stall for a quick rinse. If you’re at home, the sink is right there. But it could be worth keeping a few Pixie Feminine Wipes in your bag for those days you forget your bottle or get caught off guard — they’re biodegradable and pH-balanced,
Public Bathroom Strategy
If you need to empty your cup in a public restroom:
- Bring a water bottle into the stall for a quick rinse
- OR just wipe it clean with toilet paper and rinse properly when you get home
- Empty, wipe, reinsert—you can do a full clean later
Most of the time, though, you can plan around it. That 8-12 hour window means you can usually wait until you’re home.
Step 11: Rinse and Reinsert
Once your cup is out:
During Your Cycle:
Step 1: Dump the contents into the toilet
Step 2: Rinse with water
- Cold water first (helps prevent staining)
- Then warm water to clean thoroughly
- No need for soap every single time during the day
If you prefer a proper wash, EcoBlossom Menstrual Cup Cleaner is an unscented pH-balanced foaming wash made with organic ingredients — gentle enough for daily use.
Step 3: Reinsert using the same folding and insertion steps
That’s it. Simple, practical, repeat as needed throughout your cycle.
At the End of Your Period:
Step 1: Give it a thorough wash
- Use mild, unscented soap
- Make sure to clean the air holes (use a toothpick or toothbrush if needed)
Step 2: Sterilize it again
- Boil for 5-7 minutes, just like you did before first use
Step 3: Dry it completely
- Let it air dry
- Never store it while damp (can cause odor or mold)
Step 4: Store it in a breathable pouch
- Most cups come with a cotton or mesh bag
- Never store in an airtight container (needs to breathe)
Step 12: Trimming the Stem (If Needed)
If the stem of your cup is poking out or irritating you, don’t panic. Most cups come with a stem that’s longer than many people need, and it’s totally okay to trim it.
How to trim safely:
Step 1: Wear the cup for at least one full cycle before trimming
- You need to know where it naturally sits in your body
- The position might change as you get more comfortable
Step 2: Trim slowly
- Cut just a tiny bit at a time (2-3mm)
- Wear the cup again
- Repeat if needed
Step 3: You can always cut more, but you can’t put it back
- Be conservative
- Some people trim the stem completely off
The goal:
Once your cup is properly fitted and inserted, you should not feel it at all. Not the stem, not the cup itself—nothing. If you’re constantly aware of it, something needs adjusting (position, size, or stem length).
Step 13: What’s Normal vs. What’s Not
Let’s normalize the learning curve:
✅ Normal:
- Needing a few cycles to get the hang of it
- Minor leaks while you’re figuring out the seal
- Trying more than one cup before finding your perfect fit
- Feeling awkward or clumsy during your first few tries
- Spilling a little during removal
- Struggling to get the cup to open
- Taking 10+ minutes the first few times
❌ Not Normal:
- Sharp pain (a little pressure during insertion is okay, but sharp pain is NOT)
- Constant discomfort throughout the day
- Strong, uncomfortable pressure on your bladder or bowels
- Severe cramping that’s worse than usual
- Bleeding or soreness after removal
If something feels wrong—not just new or unfamiliar, but actually painful or distressing—listen to your body. It might be the wrong size, shape, or firmness for you.
Step 14: The Learning Curve Timeline
Here’s what to expect:
Cycle 1: The Awkward Phase
- You’re figuring out the mechanics
- Insertion might take a while
- You might have some leaks
- Removal might feel scary
- This is all completely normal
Cycle 2: It’s Clicking
- Insertion gets faster
- You understand your flow better
- You’re more confident with removal
- Fewer leaks
Cycle 3: You’ve Got This
- Most people have their routine down by now
- It feels natural
- You barely think about it
Important: Most people need 1-3 cycles to really get comfortable with their cup. This removes the pressure of thinking you should nail it perfectly on day one. You won’t. And that’s completely okay.
Give yourself grace. Give yourself time. The learning curve is absolutely worth it once it clicks.
Step 15: A Quick Word About TSS
You’ve probably heard of Toxic Shock Syndrome (TSS) in relation to tampons. The good news is that TSS is extremely rare with menstrual cups—much rarer than with tampons.
That said, it’s still important to:
- Keep your hands and cup clean
- Don’t leave your cup in for longer than 12 hours
- If you ever experience sudden high fever, dizziness, vomiting, or rash while using your cup, remove it immediately and seek medical attention
TSS is serious, but with proper hygiene and responsible use, the risk is incredibly low.
Final Reassurance: You’ve Got This
Finding your groove with your cup takes time. There’s a reason people call it the “cup journey.” It’s not always smooth, and you might hit a few bumps along the way.
But here’s what I can tell you from experience: once it clicks, so many people never go back.
The freedom of not constantly running to the bathroom to change a tampon. The relief of sleeping through the night without leaks. The confidence of going swimming, hiking, or traveling on your period without stress. It’s all real, and it’s all worth the learning curve.
Still on the fence? Here’s what 15 years of using a menstrual cup actually looks like — the good, the challenges, and why I’ve never gone back.
Your first cycle checklist:
☐ Cup is sterilized
☐ Backup protection ready
☐ Practiced folding
☐ Chosen your insertion position
☐ Realistic expectations set
☐ Patience and grace ready
Trust your body. Be patient with yourself. And know that thousands of people have stood exactly where you are right now—a little nervous, a little unsure—and figured it out just fine.
You will too.
Ready to choose your first cup? The Saalt Cup is where I’d point most beginners — soft, forgiving, and one of the most widely recommended starter cups out there.
Questions? Struggles? Wins? I’d love to hear how your cup journey is going—drop a comment below!
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