Menstrual Cup Folding Techniques: 7 Folds to Make Insertion Easier

Key Takeaways:

• Cup Folding Methods: Discover 7 popular menstrual cup folding techniques to simplify insertion and enhance comfort, tailored for different body types and flow levels.

• Find Your Fold: Learn which fold suits your anatomy best, from the beginner-friendly C-Fold and Punch-Down to the narrow 7-Fold and gentle Tulip Fold.

• Fold Tutorials: Empower yourself with step-by-step guides for mastering each fold, ensuring a hassle-free, leakproof period experience.

Managing your period shouldn’t be a full-time job—especially when you want to live boldly, unapologetically, and leak-free. At Saalt, we know that switching to reusable menstrual cups is a game-changer, but sometimes, the very first step—getting the cup in—can feel daunting. That’s where mastering the right menstrual cup folding techniques comes in.

Finding the right cup fold can mean the difference between a quick, confident insert and an awkward struggle in the bathroom. Whether you’re new to menstrual cups, returning postpartum, navigating bladder leaks, or just searching for a period solution that feels comfortable and fits your active lifestyle, the right technique is key. And here’s some good news: there are plenty of folds to choose from.

In this guide, we’ll walk through the seven most popular menstrual cup folding techniques, breaking down step-by-step how to try them, so you can find the perfect match for your body and routine. Because you deserve a cup (and period) experience that’s simple, sustainable, and designed for every stage of life. Let’s dive in—your leakproof, carefree days are just a fold away.

Understanding Menstrual Cup Folds and Why They Matter

The way you fold your menstrual cup can dramatically change how easy, comfortable, and successful your insertion experience is. Menstrual cup folding techniques are more than just a matter of preference—they’re a key to unlocking a better period routine. By understanding different folds, you can find a method that best fits your anatomy, comfort level, and even your flow. (Cleveland Clinic)

Folds determine the initial shape and size of the cup as you insert it. Some folds make the cup narrower for easy insertion, while others help the cup unfold quickly once inside, minimizing leaks and enhancing comfort. If you’ve ever struggled with insertion, found the cup uncomfortable, or dealt with leaks, experimenting with new folds can make all the difference.

It’s important to note that there’s no “one-size-fits-all” technique. What works for one person might not work for another, and that’s totally normal. Try a few different folds, notice how your body responds, and give yourself time to practice—no one becomes a menstrual cup expert overnight!

Whether you’re a first-time cup user, postpartum mom, or someone seeking to simplify period care, getting to know these folds empowers you to have a more comfortable, stress-free cycle. And, as you become more familiar with the techniques, you’ll be able to select the right fold for any situation—be it a heavier flow day or when you’re on the go.

Quick Fold Comparison: Which One Suits Your Body?

Finding the best menstrual cup folding technique is a game-changer for comfortable insertion and a leak-free experience. Here’s a side-by-side look at the most popular folds—and some tips to help you figure out what works best for your unique anatomy.

How to Choose Your Fold

• If you’re new, start with the C-Fold or Punch-Down Fold—both are intuitive and minimize fumbling.

• For those with a higher cervix or who prefer a narrower insertion point, the 7-Fold and Origami Fold offer a snug, streamlined option.

• Sensitive? The Origami and Labia folds create a gentler, less abrupt opening; some users call this sensation the “cervix slap.”

• If you’ve got a low cervix, the Triangle Fold helps steer the cup exactly where you want it.

Everyone’s anatomy is different, so it’s completely normal to try a couple folds before you discover “the one.” It’s all about discovering what helps you feel most confident, comfortable, and leak-free. Click here to learn from our instructions: How to insert a menstrual cup. And if you continue to find that your cup is too firm, or popping open too soon, you may find the best menstrual cup for sensitive anatomy is the Saalt Soft Cup. 

Step-by-Step Guide to the Classic C-Fold

The C-Fold is one of the most popular menstrual cup folding techniques for a reason—it's simple, quick, and effective for both beginners and long-time users. If you’re ready to master this classic technique, follow these steps to make insertion easy and comfortable: (Columbia Doctors)

1.      Wash Your Hands and Cup Begin by thoroughly washing your hands and your menstrual cup with warm water and a gentle, unscented cleanser. Clean hands and a fresh cup are key to avoiding irritation or infection.

2.      Hold Your Cup With dry hands, hold your menstrual cup with both hands, keeping the rim facing up. It's best to pinch the rim flat between your thumb and fingers to get started.

3.      Create the ‘C’ Shape While pinching the cup flat, fold it in half lengthwise, bringing the two edges together. The rim should resemble the letter ‘C’ (or a U, depending on how you look at it).

4.      Get Comfortable Find a comfortable position—either sitting on the toilet, squatting, or standing with one leg raised on the bathtub. The right position can make insertion much easier.

5.      Insert the Cup With one hand, gently separate the labia. With the other, hold the folded cup and guide it rim-first into your vagina. Aim it horizontally toward your tailbone, not straight up. Using a little water-based lubricant on the tip of the cup is great for comfortable insertion. 

6.      Let It Pop Open Once the cup is entirely inside, release your grip and let it unfold. You may need to give it a gentle twist or run a finger around the cup to make sure it’s fully open. If inserted correctly, you shouldn’t feel anything at all.

7.      Check the Seal To prevent leaks, gently tug on the stem of the cup. If you feel resistance, the cup has created a seal. If not, try twisting it or adjusting the position slightly.

That’s it—the classic C-Fold in action. With a little practice, you’ll find this fold super convenient, helping you feel confident and protected all day.

Mastering the Punch-Down Fold for Easy Insertion

Among the wide array of menstrual cup folding techniques, the punch-down fold stands out as a favorite for both beginners and seasoned cup users. The punch-down fold creates one of the smallest insertion points, making it an excellent option if you’re new to using a cup, have a low cervix, or simply want a fold that minimizes discomfort.

To perform the punch-down fold, start by holding your clean, dry cup with one hand. Place your thumb on the rim of the cup and firmly press the edge downward toward the base, creating a distinct “V” shape. Hold the base tightly with your fingers to keep the fold in place. This technique makes the rim of the cup smaller and firmer, making insertion smoother and more controlled.

Gently guide the folded cup into your vagina, aiming it toward your tailbone for the best angle. Once the cup is fully inside, remove your finger and let the cup pop open. A slight twist or wiggle can help the cup fully open and form a watertight seal.

The punch-down fold isn’t just about technique—it’s about finding what feels most comfortable for you. Remember to practice with lubricant or try different holds until you feel confident. Everyone’s anatomy is unique, so experimenting with the punch-down fold can be key to discovering your personal period care success.

The 7-Fold: A Narrow Option for First-Time Users

If you’re new to menstrual cups, the first hurdle can often be getting comfortable with insertion. That’s where the 7-Fold shine — think of it as your trusty shortcut for making your cup as narrow and easy to insert as possible. The “7” in the name refers to the shape the cup makes once folded, allowing the rim to compress into a slim point that’s especially helpful for beginners.

Here’s how to master the 7-Fold:

1.      Start flat. Pinch your menstrual cup flat between your thumb and fingers.

2.      Make the 7. Take the top right corner of the cup and fold it diagonally down to the base’s opposite edge, forming a clear “7” shape.

3.      Keep it secure. Hold firmly at the base, keeping your fingers close to the folded edge so the cup stays compact.

4.      Aim and insert. With the cup still folded, gently guide it into position, angled slightly towards your tailbone.

What makes the 7-Fold stand out is its super narrow profile. This can be a game changer for those who find traditional folds a bit too bulky or intimidating. Plus, once the cup is inside, it naturally opens up, forming a seal to prevent leaks. If you find insertion pinch-free and smooth, the 7-Fold just might become your go-to technique. Don’t worry if it takes a couple of tries — practice makes perfect, and soon folding will feel like second nature.

Tulip Fold for a Gentle Pop and Secure Seal

If you're looking for a menstrual cup folding technique that delivers both a smooth insertion and a reliable seal, the Tulip Fold just might become your new go-to. This fold is perfect for anyone who wants a smaller insertion point with an easy, gentle pop open once the cup is inside.

How to do the Tulip Fold:

1.      Start with clean, dry hands and your cup.

2.      Hold your cup upright with the rim at the top.

3.      Press one side of the rim inward, creating a slight dent.

4.      While holding the dent in place, use your other hand to fold both “wings” of the cup up and over the dented center, so the rim forms a tulip-like shape.

This technique shrinks the cup’s diameter, which can make insertion much more comfortable, especially for those new to period cups or anyone who finds wider folds intimidating. Once the cup is inserted and released, the rim pops open gently, helping the cup form a secure seal against the vaginal walls. The result? Ultimate leak protection without the pinch.

The Tulip Fold is also a good option if you’re using a firmer cup that sometimes resists fully opening—this method practically coaxes it into place, minimizing those little worries that come with learning to use a new cup. Give it a try, and you might find your perfect fit.

Make the Switch: Find Your Perfect Fold for Period Confidence

Navigating the world of menstrual cup folding techniques can feel overwhelming at first, but with a little practice, you’ll discover just how easy and empowering it can be. Whether you’re a postpartum mom exploring cups for the first time or someone seeking an active, worry-free lifestyle with less waste, there’s a fold for every preference, body, and stage of life. Each technique—from the classic C-Fold to the reliable Punch-Down—offers a unique blend of comfort and simplicity, letting you customize your period care experience.

At Saalt, we’re passionate about supporting women through all of life’s leaks with safe, reusable products that champion sustainability and independence. Our mission goes beyond products — we’re committed to period equity and providing solutions that allow you to ditch the daily stress of leaks and start living with confidence.

Remember: the best menstrual cup folding technique is the one that feels right for you. Don’t be afraid to experiment, take your time, and trust your body. With a little patience, you’ll join thousands of Saalt users who have made the switch to reusable care—and never looked back. Your comfort, your routine, your choice.

Read Also:

• Menstrual Cups for Beginners: Everything First‑Timers Wish They’d Known

• How To Insert A Menstrual Cup (Without The Stress)

• How to Remove Your Menstrual Disc Mess-Free

Frequently Asked Questions About Menstrual Cup Folding Techniques

What is a menstrual cup fold?

A menstrual cup fold is a technique used to compress your period cup into a smaller, more manageable shape for insertion. By folding your cup, you make insertion easier and more comfortable. Once the cup is inserted, it pops open and forms a leakproof seal to collect your flow.

How many folding techniques are there for menstrual cups?

There are dozens of folding techniques out there, but most users stick to seven tried-and-true folds. Whether you’re a first-timer or a seasoned cup user, experimenting with different reusable menstrual cup folding techniques can help you find the most comfortable and effective option for your unique body.

What is the C-fold for menstrual cups?

The C-fold is one of the simplest and most popular folds. To do it, pinch your cup in half to flatten it, then fold it in half again to form a C-shape. This fold is quick and easy, making it a go-to for many people, including beginners. Here’s a great video showing how to fold your menstrual cup. 

Can you explain the tulip fold?

Absolutely! The tulip fold, also called the shell fold, creates a narrow and pointed tip, making insertion a breeze. To do the tulip fold, push one side of the rim down into the base of the cup, so the rim forms a small triangle—a bit like a flower bud. Hold securely and insert.

What is the origami fold for menstrual cups?

The origami fold is perfect if you want an even smaller insertion point. To do this fold, press one side of the rim down towards the base (like you’re starting the punch-down fold), then fold one corner of the cup diagonally down and across. You’ll end up with a tightly pointed tip—just like a piece of origami! With a little practice, this fold can make insertion ultra-simple.

Sources:

1. Clinic, C. (2025j, November 17). Everything you need to know about Menstrual cups. Cleveland Clinic. https://health.clevelandclinic.org/menstrual-cup

2. Menstrual cups. (n.d.-b). https://www.columbiadoctors.org/health-library/article/menstrual-cups/