Always wash your hands thoroughly before removing the cup.

Get into a comfortable position (standing, sitting, or squatting) and relax. When you relax it is a lot easier to remove the cup. At first, it can be best to practice insertion and removal in the shower, to avoid messes.

Insert your thumb and index finger into your vagina. Squeeze the base of the cup with both fingers (the ribbed area above the stem). NEVER pull on the stem. The stem is only for locating the bottom of the cup, never for pulling it out.

Removing the cup should never cause pain or discomfort. If it does, check if the vacuum is really broken.

Once you have broken the vacuum and are holding the cup correctly, it will be easier to remove if you tighten your pelvic floor muscles.