There is no one menstrual cup fold that works best for everyone. The most useful fold is one that gives you a manageable insertion point, feels comfortable to hold and allows your particular cup to open once it is inside.
If you are new to menstrual cups, the C-fold and punch-down fold are useful places to start. The C-fold is simple to make and hold, while the punch-down fold creates a narrower insertion point. If neither works well with your cup, you can try a 7-fold, Origami fold or another variation.
Different cups have different diameters, shapes and firmness levels, so a fold that works well with one cup may feel quite different with another.
Quick comparison of menstrual cup folds
| Fold | Insertion point | Ease of holding | Worth trying if... |
|---|---|---|---|
| C-fold | Moderate to wide | Simple | You want an easy first fold to learn |
| Punch-down fold | Narrow | Fairly easy | You prefer a smaller insertion point |
| 7-fold | Narrow tip | Moderate | You want a narrow tip with less of the cup pushed inward |
| Origami fold | Narrow | More fiddly | Other folds still feel too wide or awkward with your cup |
What does folding a menstrual cup do?
Folding reduces the width of the cup so it can be inserted into the vaginal canal more comfortably. Once inside, the cup needs to open enough to maintain its intended shape and collect menstrual flow.
The fold only changes the shape of the cup during insertion and does not change how a cup fits your anatomy. This is important because a narrower fold can make insertion more comfortable without solving a cup-fit problem. If the cup feels too long, too wide, too firm or uncomfortable once open, a different cup may be more relevant than a different fold.
If you are completely new to cups, our How to Use a Menstrual Cup guide covers the full process from preparation and insertion through to removal and cleaning.
Which menstrual cup fold should you try first?
If you are new to menstrual cups, start with a fold that is easy to make, easy to hold and comfortable to insert.
Two useful starting points are:
- C-fold: simple to learn and requires very few steps
- Punch-down fold: creates a narrower insertion point and is also relatively easy to hold
If neither feels comfortable, try the 7-fold or another technique.
You do not need to learn every possible menstrual cup fold. If one fold is comfortable, easy to control and your cup opens well afterwards, there is no reason to keep changing it.
It can be useful to experiment again if you change cups because different firmness levels, diameters and shapes can behave differently when folded.
C-fold
The C-fold is one of the simplest menstrual cup folds to learn. It is also sometimes called the U-fold because of the shape created by the rim.
How to make a C-fold
- Hold the menstrual cup upright.
- Flatten the cup by pressing the two sides of the rim together.
- Fold the flattened cup in half so the rim forms a C or U shape.
- Hold the cup securely enough that it stays folded until you are ready to release it.
Worth trying if: you want a simple fold with very few steps.
Keep in mind: the folded rim can be wider than some other techniques. If the insertion point feels uncomfortable, try the punch-down or 7-fold.
Some cups open readily after a C-fold, while softer or differently shaped cups may need a small adjustment after insertion.
Punch-down fold
The punch-down fold creates a narrower point at the top of the cup, which some people find more comfortable during insertion.
How to make a punch-down fold
- Hold the cup upright.
- Place your thumb on one section of the rim.
- Push that section down into the centre of the cup.
- Pinch the sides together to hold the narrow point in place.
- Insert the narrow tip first.
You can move the punched-down section slightly to one side if that makes the cup easier to grip.
Worth trying if: you want a relatively narrow insertion point but still want a fold that is fairly easy to hold.
Keep in mind: a narrow folded tip does not mean the menstrual cup itself is smaller once it opens.
If the cup feels uncomfortable when fully open, look at its length, diameter, shape or firmness rather than relying on a narrower fold to solve the problem.
7-fold
The 7-fold gets its name from the shape created when one side of the rim is folded diagonally across the cup.
It creates a narrow tip while leaving more of the cup body behind the insertion point.
How to make a 7-fold
- Flatten the cup by pressing the rim together.
- Fold one upper corner diagonally down across the body of the cup.
- Hold the diagonal fold securely.
- Insert the narrow point first.
Worth trying if: you want a narrower insertion point than the C-fold but do not like pushing the rim deep into the cup as you do with a punch-down fold.
Keep in mind: the fold can take a little more practice to hold securely while inserting the cup.
Origami fold
The Origami fold is another technique that can create a narrow insertion point.
There are several variations, so you may see slightly different versions demonstrated elsewhere.
One way to make an Origami fold
- Flatten the cup.
- Fold one side of the rim diagonally towards the centre.
- Fold the opposite side across it in the other direction.
- Pinch the folded cup so the insertion point stays together.
- Insert gently.
Worth trying if: you prefer a narrow insertion point and simpler folds have not felt comfortable with your particular cup.
Keep in mind: the Origami fold can be fiddly to hold.
The fold does not change the length or diameter of the cup after it opens, so it is not specifically a high-cervix or low-cervix fold.
Other menstrual cup folds to try
There are many other menstrual cup folds, including:
- S-fold
- Triangle fold
- Diamond fold
- Labia fold
- Double 7-fold
- modified Origami folds
You do not need to learn all of them.
The aim is not to find the most complicated fold. It is to find a fold that makes insertion manageable and allows your particular cup to open comfortably.
How to help your menstrual cup open
After insertion, release the fold and give the cup space to open.
Your cup does not need to make an audible “pop”, although it does for some people.
If it remains partly collapsed, you can try:
- check that you have fully released the fold
- runn a clean finger around the outside of the cup to feel for a significant dent or folded section
- make a small turn at the base if that helps your particular cup open
- move the cup slightly lower or higher
- remove it and trying a different fold
If you consistently struggle to get the cup to open regardless of the fold, the issue may relate more to the cup's firmness, diameter or shape.
Use our Menstrual Cup Troubleshooter or read What to Try If You Can't Get Your Menstrual Cup to Open.
Tips for easier menstrual cup insertion
Wash your hands first
Wash and dry your hands before handling and inserting your menstrual cup.
Choose a comfortable position
Try sitting on the toilet, squatting or standing with one leg raised. Relaxing your abdomen and pelvic floor can make insertion easier. Use whichever position feels most comfortable and gives you good control of the cup.
Aim towards your tailbone
The vaginal canal does not travel straight upwards. Guide the folded cup gently back towards your tailbone rather than pushing it straight up.
Do not force the cup
Insertion should not require you to push through significant pain. If the cup feels difficult to insert, stop, relax and try again when you are comfortable. You may find a different fold or body position easier.
Use lubricant if friction is the problem
If dryness or friction makes insertion uncomfortable, wet the cup with water or use a small amount of water-based lubricant around the vaginal opening or cup rim may help. Avoid coating the entire cup with lubricant as this can make it difficult to grip.
Can a menstrual cup applicator help with insertion?
Yes. If you find it difficult to hold a folded menstrual cup or guide it into position using your fingers, a cup applicator can provide another way to manage insertion.
Period Shop's Menstrual Cup & Tampon Applicator is a reusable applicator designed to hold a folded menstrual cup and release it after insertion.
It may be particularly useful for people:
- using a menstrual cup for the first time
- who find it difficult to keep a cup folded during insertion
- with long fingernails
- with reduced hand strength or dexterity
- who prefer less direct finger contact during insertion
The applicator is designed to work with most standard menstrual cups, although compatibility can depend on the cup's size, shape and firmness.
How to use a menstrual cup applicator
- Wash your hands and make sure the cup and applicator are clean.
- Fold the menstrual cup according to the cup manufacturer's instructions.
- Place the folded cup into the applicator.
- If needed, apply a small amount of compatible water-based lubricant around the cup rim or vaginal opening.
- Guide the applicator gently towards your tailbone.
- Use the plunger to release the cup.
- Remove the applicator.
- Check that the cup has opened and is sitting comfortably.
If the cup repeatedly leaks, causes pressure or will not open after being released, look at cup fit and positioning rather than relying on the applicator to correct the problem.
View the Menstrual Cup & Tampon Applicator
Practise
It can be useful to practise folding your cup before your period starts. If you want to practise insertion and removal before your period, read How to Do a Dry Run With a Menstrual Cup or Disc.
Give yourself time to learn
Using a menstrual cup can involve a familiarisation period. Take a break if you become uncomfortable or frustrated and try again later.
What if changing the fold doesn't fix the problem?
A fold can make insertion easier and may help a cup open, but it cannot correct every fit or positioning problem.
If your cup will not open
Try another fold, but also consider whether cup firmness or shape is contributing. Use the Menstrual Cup Troubleshooter if you are not sure what to check next.
If your cup leaks
Changing the fold can help if the cup has not opened correctly, but leakage can also relate to cervix position, capacity or cup fit. Read Why Is My Menstrual Cup Leaking?.
If your cup hurts
A different fold can reduce insertion width, but it will not make a cup shorter, narrower or softer after it opens. If the cup causes ongoing pain or pressure, remove it and read What to Do If Your Menstrual Cup Is Hurting.
If the cup itself may be the issue
Compare cup length, diameter, shape and firmness in the Menstrual Cup Comparison Chart.
Frequently asked questions
Which menstrual cup fold is best for beginners?
The C-fold and punch-down fold are useful places to start. The C-fold is simple to make and hold, while the punch-down fold creates a narrower insertion point. Try the one that feels easier to control with your cup.
Which menstrual cup fold is easiest?
The C-fold is often one of the easiest folds to learn because it involves very few steps. Some people find the punch-down fold easier because its narrower tip is more comfortable during insertion.
What is the best menstrual cup fold?
There is no one best fold. A good fold is one you can hold securely, insert comfortably and release easily enough for your particular cup to open.
Which menstrual cup fold creates the smallest insertion point?
The punch-down fold and some variations of the 7-fold or Origami fold can create a relatively narrow insertion point. The exact width depends on the cup's diameter, shape, firmness and how tightly you make the fold.
Why won't my menstrual cup open after I insert it?
The fold may not have fully released, or the cup's firmness, shape or position may be contributing. Try releasing the fold, checking for a significant dent, making a small adjustment or removing the cup and trying another fold.
Does my menstrual cup need to pop open?
No. Some cups open noticeably and others open quietly. What matters is that the cup opens enough to maintain its shape and collect your menstrual flow.
Do I need to rotate my menstrual cup 360 degrees?
No. A small turn at the base may help some cups open, but a full rotation is not required.
Can changing the fold stop menstrual cup leaks?
It can help if the cup is leaking because it has not opened correctly. If the cup is fully open and still leaks, check cervix position, capacity and cup fit rather than continuing to change folds.
Should I use lubricant when inserting a menstrual cup?
A small amount of compatible water-based lubricant may help if dryness or friction makes insertion uncomfortable. Check your cup manufacturer's instructions and use only enough to help with insertion so the cup remains easy to grip.
Can I use an applicator to insert a menstrual cup?
Yes. A menstrual cup applicator can hold a folded cup during insertion and may provide greater control for people who find finger insertion difficult.
The Menstrual Cup & Tampon Applicator stocked by Period Shop is reusable and designed to work with most standard menstrual cups. The cup still needs to open and sit comfortably after it is released from the applicator.
Do I need a different fold for a high or low cervix?
Not necessarily. A fold changes the shape of the cup during insertion. It does not change the cup's length after it opens. Cervix height is more useful when deciding whether the cup itself is the right length for your body.
Choose your next step
Need step-by-step help inserting and removing your cup?
Read How to Use a Menstrual Cup.
Find it difficult to hold or insert a folded cup?
View the Menstrual Cup & Tampon Applicator.
Cup will not open after insertion?
Use the Menstrual Cup Troubleshooter.
Think the problem may be the cup rather than the fold?
Compare length, diameter, shape, firmness and capacity in the Menstrual Cup Comparison Chart.
Considering a different cup?
Take the Find Your Best Fit Quiz.
Related reading
- How to Use a Menstrual Cup
- What to Try If You Can't Get Your Menstrual Cup to Open
- Why Is My Menstrual Cup Leaking?
- What to Do If Your Menstrual Cup Is Hurting
- Menstrual Cup Shapes Guide
- What Size Menstrual Cup Do I Need?
This article provides general educational information and is not a substitute for individual medical advice. Always follow the instructions supplied with your menstrual cup and applicator and seek professional advice if you experience persistent pain or other health concerns.
Sources
- van Eijk AM et al., Menstrual cup use, leakage, acceptability, safety and availability: a systematic review and meta-analysis
- Jean Hailes for Women's Health, How to use tampons and menstrual cups for the first time