A menstrual cup can look intimidating the first time you hold one — but using it is far simpler than it seems, and once it clicks, most people never look back. A single cup gives you up to 12 hours of protection, collects your flow instead of absorbing it, and lasts for years, replacing hundreds of tampons along the way.
Still choosing between shapes? Compare fit, seal, removal and heavy-flow use in our menstrual cup vs disc guide.
Here is the calm, step-by-step version: how to fold it, put it in, take it out, and keep it clean — plus how to fix the little things that trip people up at the start.
What a menstrual cup is (in one minute)
A menstrual cup is a small, soft cup made from medical-grade silicone. It sits low in the vaginal canal, roughly where a tampon would, and stays put with a light seal against the vaginal walls. Instead of soaking up your flow, it simply collects it — you empty it, rinse it, and put it back in. If you are still deciding between a cup and a disc, our cup vs. disc guide breaks down the difference.
Before your first time
Two things make the whole experience easier. First, sterilise your cup before its very first use by boiling it in water for 3–5 minutes. Second, relax — tension is the single biggest reason insertion feels awkward. Wash your hands, take a breath, and give yourself privacy and time. The first cycle is about learning; it gets easier fast.
Step 1: Fold the cup
You need to fold the cup so it is narrow enough to insert. Two folds cover almost everyone:
- The C-fold. Press the cup flat, then fold it in half so the rim forms a C. Simple and popular.
- The punch-down fold. Push one side of the rim down into the base of the cup with a finger. This makes a smaller tip and is often easier if the C-fold feels too wide.
Hold the fold firmly until the cup is inside.
Step 2: Insert it
Get comfortable — sitting on the toilet, squatting, or standing with one foot raised. Keeping the cup folded, guide it in and aim it back towards your tailbone, not straight up. Once the rim is past the entrance, let go so the cup opens. It should sit lower than a tampon.
To check the seal, run a finger around the base — it should feel round, not dented. If it feels folded, gently rotate the cup or pinch and reinsert until it pops open.
Step 3: Check it is seated right
The golden rule: if it is placed correctly, you should not feel it at all. If you can feel pressure or the cup, it usually is not open or is sitting too low. That is completely normal in the first few cycles while your hands learn the placement.
How long to leave it in
You can wear a cup for up to 12 hours. Over the toilet, break the seal, tip the contents away, rinse with water (or wipe with tissue if there is no sink), and reinsert. On a heavy day you may empty it more often; on a light day, twice a day is plenty.
Step 4: Remove it without the mess
Wash your hands and relax — the same rule as insertion. Bear down gently with your muscles to bring the cup lower, then pinch the base to release the seal. Do not pull on the stem alone; breaking the suction first is what makes removal easy and comfortable. Rock it side to side and ease it out, keeping it upright.
Step 5: Clean and store it
During your period, rinsing with water between uses is all you need. Between cycles, sterilise the cup by boiling it for a few minutes, let it dry, and store it in a breathable cotton pouch — never a sealed airtight container, so it can breathe. Treated this way, one cup lasts for years.
Fixing the common hiccups
Leaks almost always mean the cup has not fully opened, is not sealed, or is due to be emptied — our guide on why menstrual cups leak walks through each cause. Discomfort usually means the cup is sitting too high or too low, or the stem needs trimming (only trim while the cup is out, a little at a time). On your heaviest days, wearing period underwear as backup takes the worry away entirely while you build confidence.
Choosing your first cup
If you are brand new, the Floena Flexi is our softest, most beginner-friendly cup. The Ring Cup has a small ring at the base that makes removal especially easy to grip — a favourite for anyone nervous about taking it out. You can compare all of them in the cups and discs collection.
Give it two or three cycles before you judge it. By then your hands know exactly what to do, and using a cup becomes something you barely think about.
Frequently asked questions
Does using a menstrual cup hurt? No. When it is inserted and opened correctly, you should not feel it at all. Discomfort usually means it is not seated properly, which improves quickly with practice. Relaxing and aiming towards your tailbone makes insertion far easier.
How do I know if the cup is in correctly? You should not be able to feel it, and it should not leak. Run a finger around the base to check it feels round and fully open. If it feels dented, rotate it or reinsert until it seals.
Can I sleep and swim with a menstrual cup in? Yes. A cup is safe to wear for up to 12 hours, including overnight and while swimming, since it collects your flow internally with nothing to soak through.
How often do I need to empty it? At least every 12 hours, and more often on heavy days. Most people settle into emptying it morning and night, plus once more when their flow is heavy.
Which menstrual cup is best for beginners? A softer cup like the Floena Flexi is easiest to insert, and a cup with a ring base makes removal simpler to grip. Choosing a beginner-friendly cup and giving it a few cycles makes all the difference.
About the author
Mia Hartman is a content writer at Floena who covers period care, sustainable living, and feeling at home in your body. She believes periods deserve an open, shame-free conversation — and that the right products should quietly fit into your life, never interrupt it.
