Menstrual Cup Beginner Guide: How to Insert, Remove, and Clean

Quick answer

To use a menstrual cup, fold it, insert it angled toward your tailbone until the rim sits past the vaginal opening, and let it open and seal. Remove it by pinching the base to break the seal, then wash it with mild soap and water before reinserting. If you are new to cups, start with a softer cup and a smaller size, and practice on a low-flow day.

If you are trying a menstrual cup for the first time, the biggest hurdle is usually technique, not the cup itself. Insertion, removal, and cleaning all get easier with a few small adjustments, and most people find a comfortable routine within two or three cycles.

This guide walks through the process in order, from choosing a size to cleaning between uses. It focuses on soft natural rubber cups, which are flexible and gentle but need slightly different handling than firmer silicone options.

Before you start: choose a size and get comfortable

Cups come in different sizes, and the right one depends on your flow and your body. A smaller cup is usually easier to insert and remove, while a larger cup holds more before you need to empty it. If your flow changes across your cycle, having two sizes on hand can make the learning period less stressful.

The HEVEA LOOP Menstrual Cup Set combines Size 1 and Size 2, so you can try the smaller cup on lighter days and the larger one when your flow is heavier. Both are made from 100% natural rubber from the Hevea brasiliensis tree, which makes them soft and flexible. That softness helps them adapt to your body, but it also means you may need to check the seal more carefully than with a firmer cup.

• Wash your hands with mild soap and water before touching the cup.
• Trim your nails to avoid nicking the rubber.
• Practice insertion on a low-flow day when you are relaxed.

How to insert a menstrual cup

Start by folding the cup. The most common fold is the C-fold: flatten the rim and fold it in half to make a C shape. A punch-down fold, where you push one side of the rim down into the cup, creates a narrower tip that can be easier for beginners. Either fold works; pick the one that feels manageable in your hand.

Relax your muscles and angle the folded cup toward your tailbone, not straight up. Insert it slowly until the rim is past the vaginal opening. Once the cup is in, let it open. You can check by running a finger around the rim to feel for dents, then gently press the base or twist the cup slightly to help it seal. A soft cup may not pop open on its own, so this step matters.

• Common mistake: pushing the cup straight up instead of angling it back.
• Checkpoint: the cup should sit low enough that you can reach the base with one finger.

How to remove a menstrual cup

To remove the cup, wash your hands and find a comfortable position, such as squatting or sitting on the toilet. Reach in and pinch the base of the cup, not the stem. Pinching the base breaks the seal. If you pull on the stem alone, the suction can make removal uncomfortable and may cause the cup to slip.

Once the seal is broken, gently wiggle the cup down and out. Keep it upright to avoid spills. Empty the contents into the toilet, then rinse the cup before reinserting. If you are in a public restroom, you can wipe it with a clean tissue or a cup wipe and rinse it properly when you get home.

• Common mistake: pulling the stem before breaking the seal.
• Checkpoint: if removal hurts, stop, push the cup back up slightly, and pinch the base again.

Cleaning your menstrual cup

Rinse your cup with cool or lukewarm water every time you empty it. Hot water can degrade natural rubber over time, so keep it lukewarm. Use a mild, unscented soap if you want a deeper clean, and avoid harsh chemicals, fragrances, or antibacterial soaps that can leave residue.

At the end of your cycle, wash the cup thoroughly and let it air dry completely before storing it in a breathable pouch. Some people boil their cup between cycles, but natural rubber cups are not designed for high heat. Check the manufacturer's instructions for your specific cup, and if boiling is not recommended, a thorough wash with mild soap is enough.

• Never use vinegar, bleach, or essential oils on a natural rubber cup.
• Store the cup dry and away from direct sunlight.

Troubleshooting common first-time issues

If the cup leaks, it may not have opened fully or the seal may be broken. Remove it, check for dents, and reinsert. If you feel pressure or discomfort, the cup may be sitting too low or too high. Try adjusting the angle or switching to a smaller size. If you can feel the stem, you can trim it, but only if the cup still sits comfortably.

If insertion feels difficult, try a different fold or apply a small amount of water-based lubricant to the rim. Avoid oil-based lubricants, which can damage natural rubber. Give yourself time. It is normal for the first few attempts to feel awkward, and most people need a few cycles to find their rhythm.

• Leaks on heavy days may mean you need a larger size or more frequent emptying.
• If you have an IUD or a history of toxic shock syndrome, talk to your doctor before using a cup.

Your first-time menstrual cup routine, step by step

1. Wash your hands and the cup: Use mild soap and lukewarm water. Rinse the cup well so no soap residue remains. Checkpoint: hands and cup are clean before insertion.
2. Fold the cup: Try a C-fold or punch-down fold. The punch-down fold creates a narrower tip that can be easier for beginners. Common mistake: using a fold that keeps the rim too wide to insert comfortably.
3. Insert at an angle: Angle the folded cup toward your tailbone and slide it in until the rim is past the vaginal opening. Checkpoint: the base should sit low enough to reach with one finger.
4. Let it open and seal: Run a finger around the rim to check for dents, then press the base or twist gently to help the cup seal. Common mistake: assuming a soft cup opened on its own without checking.
5. Empty every 4–12 hours: Remove by pinching the base to break the seal, then wiggle the cup out and empty it into the toilet. Checkpoint: if removal hurts, stop and break the seal again.
6. Rinse and reinsert: Rinse with lukewarm water and mild soap if needed, then reinsert. At the end of your cycle, wash and air dry completely before storing. Common mistake: using hot water or harsh cleaners that damage natural rubber.

Product facts that help

• LOOP Menstrual Cup - Combo Sizes 1 & 2: The HEVEA LOOP Menstrual Cup Set combines Size 1 and Size 2, giving you the flexibility to choose the cup that best suits your flow throughout your menstrual cycle. Made from 100% natural rubber from the Hevea brasiliensis tree, both cups are naturally soft and flexible, gently adapting to your body for exceptional comfort day and night. Having two sizes lets you start with the smaller cup and size up on heavier days, which is useful while you are still learning what your body needs.
• Tote Bag: The Hevea Planet Tote Bag is your everyday essential for plastic-free living – whether you're packing for a day out with the little one, grabbing groceries, heading to yoga, or simply on the move. Made from durable organic cotton canvas, it's lightweight yet roomy, with thoughtful details designed to support a conscious lifestyle. A roomy tote keeps your cup, wipes, and a spare pair of period underwear organized and discreet when you are away from home.

Using a menstrual cup is a skill, and like any skill it gets easier with practice. Start with a soft cup and a smaller size, take your time with insertion and removal, and keep your cleaning routine simple. If you are unsure which size to start with, a combo set lets you try both without committing to one.