How to Do a 'Dry Run' with a Menstrual Cup or Disc

If you’re new to reusable period care, it’s completely normal to feel a little nervous about using a menstrual cup or menstrual disc for the first time. That’s where a dry run comes in handy - practising when you’re not on your period. A dry run lets you learn how to insert, wear, and remove your cup or disc without the added stress of managing your flow. By the time your cycle arrives, you’ll already feel comfortable and confident.

Step 1: Start with clean hands

Wash your hands with warm water and gentle, fragrance-free soap. Wash your cup or disc too. You can leave your cup wet as a little water provides lubrication which can aid insertion.

Step 2: Find your comfort zone

Choose a position that feels natural to you:

Sitting on the toilet
Squatting
Standing with one leg raised on the bath edge

Relax your muscles and take a breath. Being tense will make insertion harder.

Step 3: Practice folding and inserting

Menstrual cup: Experiment with menstrual cup folds such as the C-fold or punch-down fold. Insert the folded cup gently; once inside, it will pop open and form a seal.
Menstrual disc: Pinch the rim in half to make it narrow, slide it back, and tuck it behind your pubic bone.

Don’t worry if it takes a few tries - most people need some practice.

Step 4: Wear it for a short while

Keep it in for 30 minutes to an hour. Move around, sit, stretch or squat. You’ll notice that, when inserted correctly, you can’t even feel it.

Step 5: Practice removal

Menstrual cup: Pinch the base to release the seal, then wiggle it out gently.
Menstrual disc: Hook a finger under the front rim and pull it forward and down slowly, keeping it level.

It may feel fiddly at first, but each attempt makes it easier.

Step 6: Wash and store

Once you’re done, wash your cup or disc thoroughly again, let it air dry and store it in its breathable pouch until your next period.

Extra Tips for a Smooth Dry Run

Use a little water-based lube on the rim if insertion feels tricky.
Keep in mind, it may feel slightly different without menstrual flow as your period naturally adds lubrication.
If removal feels awkward, try relaxing and bearing down gently with your pelvic muscles. If you have a high cervix, this will move a menstrual cup lower so it's easier to reach.
Some people find practising in the shower the best place to do a dry run as the water helps them feel more relaxed and provides natural lubrication, which aids with insertion.

Remember: Most people don't get it right straight away and that’s okay. Dry runs are all about learning. The more you practice, the easier it becomes, so when your cycle arrives, you’ll already know exactly what to do.