How to Insert a Tampon: Understanding Your Body and Finding Comfort in the Process
Menstruation remains one of those topics that, despite affecting half the world's population, still carries whispers and hushed tones in many circles. Yet here we are in 2024, and countless people still struggle with something as fundamental as tampon insertion—not because they're doing anything wrong, but because nobody ever really took the time to explain it properly. The instructions on those tiny folded papers inside tampon boxes? They're about as helpful as IKEA furniture directions written in ancient Sanskrit.
I remember my own fumbling attempts as a teenager, locked in the bathroom for what felt like hours, convinced I was somehow anatomically different from everyone else. Spoiler alert: I wasn't. The truth is, most of us go through this awkward learning curve, and it's completely normal to feel frustrated or confused at first.
Understanding Your Anatomy First
Before we even think about tampons, let's talk about what's actually going on down there. Your vaginal canal isn't a straight vertical tunnel—it actually angles toward your lower back. This is probably the single most important piece of information that nobody tells you. When you're trying to insert a tampon straight up, you're essentially working against your body's natural design.
The vaginal opening sits within the vulva, surrounded by the labia minora (inner lips) and labia majora (outer lips). Just above the vaginal opening, you'll find the urethra (where urine comes out), and below it is the perineum, which extends to the anus. Getting familiar with this geography isn't just helpful for tampon use—it's essential knowledge about your own body.
Your vaginal canal is incredibly elastic and typically about 3-4 inches long when relaxed, though it can expand significantly. The walls are made of muscular tissue that can grip or relax, which is why tension makes insertion difficult and relaxation makes it easier.
Choosing Your Tampon
Walking down the feminine hygiene aisle can feel overwhelming. Light, regular, super, super plus—and don't even get me started on the applicator options. Here's the thing: start small. I cannot stress this enough. Your first tampon should be the lightest absorbency with a plastic applicator. Yes, cardboard is more environmentally friendly, and yes, you might eventually prefer applicator-free options, but when you're learning, give yourself every advantage.
The absorbency levels aren't just marketing fluff—they correspond to actual flow amounts:
- Light: Less than 6 grams of fluid
- Regular: 6-9 grams
- Super: 9-12 grams
- Super Plus: 12-15 grams
Using too high an absorbency for your flow can cause dryness and make removal uncomfortable. It's better to change a lighter tampon more frequently than to struggle with a dry, too-absorbent one.
The Actual Insertion Process
Find a comfortable position first. Some people swear by putting one foot up on the toilet seat, others prefer squatting slightly, and some find sitting on the toilet with knees apart works best. There's no "right" position—just what works for your body.
Wash your hands. I know it seems obvious, but in the nervousness of the moment, basic hygiene can slip our minds.
Unwrap the tampon and hold it with your thumb and middle finger on the grip area (those little ridges on the applicator). Your index finger should rest on the end of the plunger. With your other hand, gently separate your labia to find your vaginal opening. This might feel awkward at first, but you're literally just making a clear path.
Now here's where that anatomy knowledge comes in handy: aim the tampon toward your lower back, not straight up. Insert the applicator until your fingers (holding the grip) touch your body. This ensures the tampon will be placed deep enough to be comfortable.
Push the plunger all the way in with your index finger—this releases the tampon into your vaginal canal. Then, keeping the plunger pushed in, gently pull out the entire applicator. The string should hang outside your body.
When Things Don't Go as Planned
Sometimes the tampon doesn't go in easily, and that's okay. Your vaginal muscles might be tense, especially if you're nervous. Take a few deep breaths, maybe step away and try again in a few minutes. I've known people who took weeks of attempts before successfully inserting their first tampon, and that's completely normal.
If you feel resistance, don't force it. Your body might be telling you something—maybe you need a different angle, maybe you need to relax more, or maybe your flow isn't heavy enough yet to provide natural lubrication. Some people find it easier to try on their heaviest flow days when there's more natural moisture.
A properly inserted tampon should be virtually unnoticeable. If you can feel it, it's probably not in far enough. You can wash your hands and use a clean finger to push it deeper, or remove it and try again with a fresh one.
The Removal Process (Because What Goes In Must Come Out)
Removal anxiety is real, and I wish more people talked about it. The key is to relax—tensing up makes everything more difficult. Sit on the toilet, take a breath, and gently pull the string at the same angle you inserted the tampon. It should slide out easily. If it doesn't, it might be too dry (meaning you're using too high an absorbency for your flow).
Never leave a tampon in for more than 8 hours. Set phone alarms if you need to. Toxic Shock Syndrome (TSS) is rare but serious, and the risk increases with prolonged use.
Alternative Perspectives and Considerations
Not everyone's anatomy or circumstances fit the "standard" tampon narrative. People with vaginismus, endometriosis, or other conditions might find tampon use painful or impossible, and that's valid. Some folks with heavier flows find even super plus tampons inadequate. Others might have religious or cultural considerations around insertion.
There's also the environmental angle to consider. The average person who menstruates will use over 11,000 period products in their lifetime. That's a lot of waste. While this article focuses on conventional tampons, it's worth knowing that reusable options like menstrual cups and discs exist, though they come with their own learning curves.
Some Final Thoughts
Learning to use tampons is a bit like learning to ride a bike—awkward at first, but eventually second nature. Don't let anyone make you feel bad about your learning process. I've met gynecologists who admitted they struggled with tampons initially, and I've met teenagers who got it right on the first try. Neither experience is more valid than the other.
Your body is unique, and what works for your best friend might not work for you. Maybe you'll try tampons and decide they're not your thing—that's perfectly fine. Maybe you'll become a devoted user. Maybe you'll use them situationally, like for swimming or certain outfits. All of these choices are valid.
The most important thing is that you're making informed decisions about your own body. And hey, if you're reading this while hiding in a bathroom, tampon in hand, feeling frustrated—take a deep breath. You've got this. We've all been there, and you're going to figure it out.
Remember, there's no shame in asking for help. Whether it's a trusted friend, family member, or healthcare provider, sometimes a little guidance can make all the difference. Your comfort and health matter more than any embarrassment you might feel.
Authoritative Sources:
American College of Obstetricians and Gynecologists. "Your First Period (Especially for Teens)." ACOG.org, 2022.
Boston Children's Hospital. "Tampon Use and Safety." Youngwomenshealth.org, 2023.
Mayo Clinic Staff. "Toxic Shock Syndrome." Mayoclinic.org, 2022.
National Health Service. "Using Tampons." NHS.uk, 2023.
U.S. Food and Drug Administration. "The Facts on Tampons—and How to Use Them Safely." FDA.gov, 2020.