June 4, 2026

How do i insert a menstrual disc for the first time?

in womens-health

Trying a menstrual disc for the first time can feel a little intimidating. If you have spent years using pads or tampons, the idea of inserting a different type of period product may seem unfamiliar.

The good news is that most people find menstrual discs become easier to use after just a few cycles. Like learning any new skill, there can be a small learning curve at the beginning, but once you understand the technique, many users find menstrual discs comfortable, reliable and easy to wear.

This guide explains how to insert a menstrual disc for the first time, what to expect, and how to check whether it is sitting correctly.

Before you begin

Let’s practise together

This simulator shows the direction and positioning involved. Your own body may feel different, so move slowly and stop if you feel pain.

Pinch the disc into a narrow oval

Slide towards “fully pinched”.

Step 1 of 5

Pinch the rim

Pinch the disc in the middle so the rim becomes long and narrow. This creates the smallest shape for insertion.

Helpful tip

A small amount of water-based lubricant can make first-time insertion easier.

Too far up

Towards tailbone

Adjust the insertion angle

Aim backwards rather than straight up.

Step 2 of 5

Find the right angle

A menstrual disc follows the vaginal canal backwards towards the tailbone. It does not travel straight upwards like a tampon.

Remember

Think “back and in”, not “up”.

Drag the folded disc along the dotted path and stop beneath the cervix.

Start at the opening and move backwards until the back rim sits beneath the cervix.

Step 3 of 5

Slide it backwards

Keep the disc pinched as you guide it backwards. The back rim needs to move beneath the cervix rather than stopping near the entrance.

Mobile tip

Use one finger to drag the disc slowly along the highlighted path.

✓ Tucked behind the pubic bone

Step 4 of 5

Tuck the front rim

Once the back rim is positioned, push the front rim upwards so it rests securely behind the pubic bone.

This is the key step

If the front rim remains low, the disc may slip or leak.

Can you still feel the disc?

Step 5 of 5

Check the placement

A correctly positioned disc should generally feel secure and comfortable. You should not need to keep adjusting it.

Stop and reassess

Sharp pain, significant pressure or ongoing discomfort are not things to push through.

Practice complete

You’re Disc Ready

You have practised the four movements that matter most for a first-time insertion.

1 Pinch

Compress the rim into a narrow oval.

2 Angle back

Aim towards the tailbone, not straight up.

3 Slide in

Guide the back rim beneath the cervix.

4 Tuck

Lift the front rim behind the pubic bone.

Continue reading the guide

This simulator is educational only and cannot confirm placement in your body. Stop if insertion is painful. Seek advice from a qualified healthcare professional if you have persistent pain, unusual symptoms or concerns about using a menstrual disc.

What is a menstrual disc?

A menstrual disc / period disc is a reusable period product that sits higher in the vaginal canal than a tampon or menstrual cup.

Unlike a menstrual cup, which is usually designed to create suction, a menstrual disc sits behind the pubic bone and collects menstrual fluid in its reservoir.

If you are new to menstrual discs, you may find it helpful to read our guide on what a menstrual disc is before getting started.

Before you insert your menstrual disc

Before your first insertion, wash your hands thoroughly and clean your menstrual disc according to the product instructions. Take your time and try not to rush. A relaxed body can make insertion feel much easier.

Some first-time users prefer to try inserting a menstrual disc in the shower or after a warm bath. You may also find it easier when your flow is moderate or heavy, as natural lubrication can help the disc slide into place more comfortably.

Step 1: Get into a comfortable position

There is no single correct position for inserting a menstrual disc. Different bodies prefer different angles.

You may like to try sitting on the toilet, standing with one foot raised, squatting, or lying on your back with your knees bent. The best position is the one that helps you feel relaxed and gives you enough control to guide the disc into place.

Step 2: Fold the disc

To insert a menstrual disc, squeeze the rim together firmly between your thumb and forefinger. This creates a narrow shape that is easier to insert.

Unlike a menstrual cup, which may require different folds, most menstrual discs only need a simple pinch fold.

Step 3: Aim backwards, not upwards

This is one of the most important tips for beginners.

The vaginal canal angles back towards your tailbone. It does not go straight upwards. As you insert the pinched disc, aim it gently back towards your lower spine rather than pushing it upwards.

Think of the movement as sliding the disc back and in, not up.

Step 4: Push the disc in fully

Continue guiding the disc into the vaginal canal until it feels fully inserted. The bowl of the disc should open naturally once inside.

At this stage, the front rim should still be reachable with your finger. If the disc feels too low, it may need to be pushed further back.

Step 5: Tuck the front rim behind your pubic bone

This is the step that helps keep the disc securely in place.

Using your finger, gently push the front rim upwards and tuck it behind your pubic bone. Many people describe the pubic bone as a small shelf or ledge just behind the front vaginal wall.

Once positioned correctly, the disc should feel secure and comfortable.

How do you know if a menstrual disc is inserted correctly?

A correctly inserted menstrual disc should feel comfortable, sit entirely inside the body, and stay in place during normal movement. Most users cannot feel the disc once it is positioned properly.

If you can feel the rim, notice pressure, or experience discomfort, remove the disc and try again. It may simply need to be angled further back or tucked more securely behind the pubic bone.

Common first-time menstrual disc mistakes

Inserting it like a tampon

A menstrual disc sits differently to a tampon. If you angle it upwards instead of backwards, it may not sit correctly beneath the cervix.

Not pushing it far enough back

The disc needs to sit beneath the cervix and behind the pubic bone. If it remains too low in the vaginal canal, leaks are more likely.

Choosing the wrong size

Size can affect both comfort and performance. The my mimi menstrual disc is available in two sizes.

The Small holds up to 32ml and is generally suited to those under 30 or those who have not given birth vaginally.

The Large holds up to 61ml and is generally suited to those over 30 or those who have given birth vaginally.

If you are unsure which size may suit you, visit our guide on what size menstrual disc should I get.

Does inserting a menstrual disc hurt?

For most users, inserting a menstrual disc should not be painful.

You may feel slight pressure while learning the technique, but sharp pain usually means the disc is not positioned correctly or your body needs a break.

If insertion feels uncomfortable, try relaxing your pelvic floor muscles, using a small amount of water based lubricant, changing position, or trying again later.

How long can you wear a menstrual disc?

Most menstrual discs can be worn for up to 12 hours, depending on your flow and the product instructions.

The my mimi menstrual disc is designed for long-wear comfort and can hold significantly more fluid than many tampons.

To learn more, read our guide on how long you can wear a menstrual disc.

What if your menstrual disc leaks?

Small leaks during your first cycle can happen while you are learning placement.

Leaks are often caused by the disc not sitting beneath the cervix, the front rim not being tucked behind the pubic bone, or the size not being right for your body.

If leaks continue, our guide on why your menstrual disc is leaking may help you work through the cause.

Final thoughts

Learning how to insert a menstrual disc for the first time is a skill that usually becomes easier quickly. Most users find that after one or two cycles, insertion becomes part of their normal routine.

The key is to stay relaxed, aim backwards rather than upwards, and make sure the front rim sits securely behind the pubic bone.

With a little practice, many people discover why menstrual discs have become one of the fastest-growing reusable period care options in Australia.

The my mimi menstrual disc is available in two sizes, features an easy-removal loop tab, and is made from soft medical-grade silicone designed for comfort and long-lasting wear.

Health Notice: This article is for information purposes only. It is not a substitute for medical advice. If you are experiencing symptoms of anxiety, depression or other mental health concerns, consult a qualified health professional.

August 4, 2026

Why Does My Period Stop and Start Again?

Has your period ever stopped for a day and then unexpectedly returned? Menstrual flow can naturally vary, but hormones, contraception, stress and certain health conditions may also cause stop-and-start bleeding. Learn the common explanations, what to track and when to speak with your doctor.

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Period Nutrition: What to Eat Before, During and After Your Period

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July 22, 2026

14 Common PMS and Period Symptoms Explained: Headaches, Mood Changes and More

Hunger, diarrhoea, constipation, nausea, headaches, sore breasts, skin changes and sudden mood shifts can all feel unrelated. However, they may appear around the same time because the menstrual cycle affects far more than the uterus. Changes in oestrogen and progesterone, the release of prostaglandins, disrupted sleep, pain, fluid shifts and changes to appetite or digestion can all influence how you feel before and during your period. The exact pattern is different for every person, and it may also change from one cycle to the next. Quick answer Many common PMS and period symptoms are connected to normal hormonal changes and the inflammatory chemicals involved in menstruation. Mild symptoms can be common, but severe, new or disruptive symptoms deserve medical attention. In This Guide Why am I so hungry before my period? Why do I get diarrhoea on my period? Why am I constipated on my period? Why do I feel nauseous? Why do I get headaches? Why do I feel dizzy? Why am I so moody? Why do my legs ache? Why am I so cold? Why do my breasts hurt? Why does my period cause acne? Why does my skin change? Why do I crave chocolate? Why am I so emotional? What Is Your Period Trying to Tell You? Choose the symptom that is bothering you most. This tool provides a simple cycle-related explanation and takes you to the detailed section below. 🍽️ Hunger and cravings 🫄 Digestion changes 🤢 Nausea 🧠 Headache or dizziness 💭 Mood and emotions 🦵 Body aches 💗 Breast tenderness ✨ Skin changes Hunger and cravings Appetite and food preferences can shift in the days before a period as hormone levels change. Poor sleep, stress and feeling physically uncomfortable may intensify hunger or cravings. Eat regular meals rather than waiting until you feel ravenous. Combine carbohydrates with protein, fibre or healthy fats. Enjoy the food you are craving without treating it as a failure. Read the detailed explanation Why Can One Menstrual Cycle Cause So Many Symptoms? Premenstrual syndrome, usually shortened to PMS, describes a collection of physical and emotional symptoms that occur after ovulation and before a period. Symptoms may include appetite changes, food cravings, breast tenderness, headaches, mood changes, bloating and fatigue. Oestrogen and progesterone rise and fall across the cycle. These hormones interact with systems involved in mood, appetite, temperature, fluid balance, skin and digestion. When pregnancy does not occur, hormone levels fall before menstruation, and this change may contribute to PMS symptoms. Prostaglandins also play an important role. These locally produced chemicals help the uterus contract and shed its lining. They can contribute to cramps and may affect the bowel, which helps explain why diarrhoea, nausea and pain through the back or thighs can accompany a period. Your pattern matters more than someone else’s. It can be useful to track symptoms for two or three cycles, including when they begin, when they improve and how strongly they affect daily life. Appetite and Cravings Changes in hunger and food preferences are common before a period, but they do not mean you lack willpower. Why Am I So Hungry Before My Period? Increased hunger often appears during the luteal phase, which is the time between ovulation and the beginning of your next period. Hormonal changes can affect appetite signals, mood and energy. You may also feel hungrier when PMS disrupts your sleep or makes your usual meals less satisfying. Some people notice only a small increase in appetite, while others feel noticeably more interested in carbohydrates, sweet foods or larger meals. Restricting food heavily in response can create a cycle of becoming overly hungry and then feeling out of control around food. What may help: Eat regular meals and snacks rather than skipping food to compensate. Include protein, fibre and a satisfying source of carbohydrates. Keep convenient options available for days when energy is low. Prioritise sleep where possible, as tiredness can amplify appetite. Why Do I Crave Chocolate on My Period? Chocolate combines sweetness, fat, flavour and a comforting texture, making it an especially appealing food when your mood or energy is lower. Hormonal changes may alter appetite and reward responses, while habit also plays a role if chocolate has become associated with comfort during your period. Chocolate contains magnesium, but a craving does not automatically prove that your body is deficient in magnesium. Cravings are complex and can reflect pleasure, routine, hunger, stress or a desire for quick energy. What may help: Eat enough throughout the day and enjoy a portion of chocolate when you want it. Pairing it with yoghurt, fruit, nuts or another filling food may make the snack more satisfying. Digestion and Stomach Symptoms Hormonal shifts and prostaglandins can make bowel habits feel very different before and during menstruation. Why Do I Get Diarrhoea on My Period? Prostaglandins help the uterus contract. These chemicals can also affect smooth muscle in the bowel, which may increase bowel activity and lead to softer, more frequent stools or diarrhoea. Changes to food choices, caffeine intake, stress and pain can also affect the bowel around your period. Symptoms are often most noticeable at the beginning of menstruation, when cramping may also be strongest. What may help: Drink enough fluid to replace what you are losing. Choose simple foods you tolerate well while symptoms are active. Reduce large amounts of caffeine if it makes urgency worse. Seek advice if diarrhoea is severe, persistent or contains blood. Why Am I So Constipated on My Period? Some people experience constipation before their period rather than diarrhoea. Progesterone is higher during much of the luteal phase and may contribute to slower digestion in some people. Changes in activity, fluid intake, stress and diet may add to the problem. It is also possible to feel constipated before menstruation and then develop looser stools once bleeding begins. That shift may reflect the changing balance of hormones and prostaglandins across these days. What may help: Drink water regularly throughout the day. Increase fibre gradually rather than suddenly. Try gentle movement such as walking. Do not ignore the urge to use the toilet. Why Do I Feel Nauseous During My Period? Nausea may occur alongside strong cramps, diarrhoea or a menstrual migraine. Prostaglandins can affect both uterine contractions and the digestive system, while severe pain itself may make you feel sick. Nausea can also have causes unrelated to menstruation. Pregnancy, infection, medication side effects, migraine and gastrointestinal illness should be considered when the symptom is unusual, severe or does not follow your normal cycle pattern. What may help: Take small sips of fluid, eat smaller meals, avoid foods that worsen your symptoms and rest in a cool, comfortable place. Seek medical advice for repeated vomiting, dehydration or severe pain. Headaches, Dizziness and Feeling Cold Hormonal changes may interact with migraine, hydration, blood loss, sleep and blood sugar. Why Do I Get Headaches During My Period? A fall in oestrogen before menstruation can trigger headaches in some people. Those who experience migraine may notice attacks before or during a period, sometimes called menstrual migraine. Dehydration, missed meals, poor sleep, stress and changes in caffeine intake can also contribute. Tracking the timing and features of your headaches can help a doctor distinguish menstrual migraine from other headache types. What may help: Eat regularly, remain hydrated, protect your sleep routine and avoid making abrupt changes to your usual caffeine intake. Discuss frequent or disabling headaches with a healthcare professional. Why Do I Feel Dizzy on My Period? Dizziness can have many causes. During a painful period, it may relate to pain, dehydration, diarrhoea, not eating enough or feeling faint. Heavy menstrual bleeding can also contribute to iron deficiency or anaemia over time, which may cause tiredness, weakness, breathlessness or light-headedness. Dizziness should not automatically be blamed on your cycle. It can also relate to blood pressure, medication, infection, migraine, heart rhythm problems and other conditions. What may help: Sit or lie down if you feel faint, drink water and eat something if you have not eaten recently. Seek prompt medical advice for fainting, chest pain, shortness of breath, neurological symptoms or persistent dizziness. Why Am I So Cold During My Period? Body temperature changes slightly across the menstrual cycle. Progesterone tends to raise resting temperature after ovulation, and temperature may fall again as hormone levels drop before menstruation. Some people interpret that change as feeling cooler or more sensitive to cold. Feeling unusually cold can also be linked with low food intake, illness, thyroid problems or iron deficiency. This is particularly worth discussing with a doctor when it is persistent or occurs with heavy bleeding, fatigue, pale skin, weakness or breathlessness. What may help: Wear warm layers, eat regular meals, drink warm fluids and monitor whether the symptom occurs only around menstruation or throughout the month. Mood and Emotional Changes PMS can affect emotional regulation as well as physical comfort. Why Am I So Moody Before My Period? Irritability, mood swings, anxiety and feeling less patient can occur during the luteal phase. The fall in reproductive hormones before menstruation may interact with brain chemicals involved in mood, while poor sleep, pain and stress can lower your tolerance for everyday frustrations. Mild mood changes are common, but symptoms that regularly damage relationships, stop you working or studying, or make you feel unsafe deserve medical support. What may help: Track your mood across several cycles, protect sleep, eat regularly, reduce avoidable stress and let people close to you know when you are having a difficult day. Why Am I So Emotional During My Period? Feeling tearful, sensitive or overwhelmed may be part of your PMS pattern. Physical discomfort, disrupted sleep and the stress of managing bleeding can intensify emotions even after menstruation begins. For most people, symptoms improve within the first few days of the period. When severe emotional symptoms repeatedly appear before menstruation and interfere with daily functioning, a doctor may assess for premenstrual dysphoric disorder or another mental health condition. What may help: Give yourself additional recovery time, identify commitments that can be simplified and speak with a healthcare professional when symptoms feel intense, persistent or difficult to manage. Aches and Breast Tenderness Period-related discomfort does not always remain in the lower abdomen. Why Do My Legs Ache During My Period? Period pain can radiate from the pelvis into the lower back and thighs. The nerves supplying these areas share pathways, so uterine cramping may be felt as a dull ache, heaviness or cramping in the legs. Muscle tension, reduced activity and fluid retention may add to the discomfort. Severe pain down one leg, swelling, redness, weakness or numbness is not a typical period symptom and should be assessed. What may help: Try heat, gentle walking, light stretching and changing position regularly. Seek medical advice when pain is severe or is accompanied by swelling, weakness or neurological symptoms. Why Do My Boobs Hurt Before My Period? Cyclical breast tenderness is a recognised PMS symptom. Hormonal changes can affect breast tissue and fluid retention, making the breasts feel swollen, heavy, sensitive or sore in the days before menstruation. The discomfort commonly affects both breasts and improves once the period begins. A new lump, nipple discharge, skin change or persistent pain in one specific area should be checked by a healthcare professional. What may help: Wear a supportive, well-fitting bra, use a warm or cool compress and track whether tenderness follows a predictable monthly pattern. Acne and Skin Changes The balance of oil, hydration and skin sensitivity can shift across the cycle. Why Does My Period Cause Acne? As oestrogen and progesterone fall before menstruation, the relative influence of androgen hormones may become more noticeable. This can increase oil production and contribute to blocked pores and inflamed breakouts. Hormonal acne often appears around the chin, jawline or lower face, although it can occur elsewhere. Stress, skin products, sweat and touching the face can also affect breakouts. What may help: Keep your routine gentle and consistent, avoid aggressive scrubbing and use non-comedogenic products. A pharmacist, GP or dermatologist can suggest treatment for painful, scarring or persistent acne. Why Does My Skin Change During My Cycle? Skin may feel different at each stage of the cycle. Some people notice increased oiliness around ovulation or before a period, while others experience dryness, sensitivity, redness or a duller appearance. Hormones are only one factor. Sleep, stress, hydration, climate, medication and skincare products can all influence the way your skin looks and feels. What may help: Rather than completely changing products every week, maintain a gentle base routine and adjust only what your skin needs, such as adding moisturiser when it feels dry or reducing heavy products when it feels oily. When Should Period Symptoms Be Checked? Common does not mean that you have to tolerate symptoms that are severe, frightening or disruptive. Speak with a healthcare professional when symptoms are new, getting worse or stopping you from participating in normal activities. Very heavy bleeding Seek advice if you are soaking through period products unusually quickly, passing very large clots or developing symptoms of anaemia. Fainting or persistent dizziness Dizziness with fainting, chest pain, breathing difficulty, weakness or neurological symptoms needs prompt assessment. Repeated vomiting or dehydration Seek help if you cannot keep fluids down, urinate much less than usual or feel increasingly weak. Severe pain Pain that is worsening, occurs outside your period or does not respond to usual measures may require investigation. Major mood changes Seek professional support when anxiety, depression, anger or hopelessness repeatedly interferes with daily life. A significant change from normal A sudden change in bowel habits, bleeding, headaches or other symptoms should not automatically be assumed to be hormonal. Urgent support: Seek urgent medical assistance if you feel faint with severe pain or heavy bleeding, have chest pain, difficulty breathing, sudden weakness or numbness, or believe you may be experiencing a medical emergency. How to Track Your PMS and Period Symptoms A symptom diary can help identify whether symptoms consistently appear during a particular stage of the cycle. Record: The first day of bleeding. When each symptom begins and ends. Severity on a simple scale from one to ten. How symptoms affect sleep, work, exercise and relationships. Medication, food, caffeine, stress and other factors that may be relevant. Bring the record to a medical appointment if symptoms are concerning. A clear pattern can help distinguish PMS from symptoms that occur throughout the month. Related my mimi Guides Why am I so tired on my period? Best teas for period cramps Five juices to drink during your period Everything you need to know about menstruation How to use a menstrual disc Explore the my mimi menstrual disc Health Notice: This article provides general information and is not a substitute for personalised medical advice, diagnosis or treatment. Period symptoms can have many causes. Speak with a qualified healthcare professional if symptoms are severe, persistent, new or affecting your daily life.

Learn more