Wash your hands
Unwrap the tampon
Get into a comfortable position
Hold the tampon at the grip area
Relax your muscles
Gently separate the labia with your free hand
Aim the tampon toward your lower back
Insert the tampon into the vagina until your fingers touch your body
Push the inner tube or plunger if using an applicator
Remove the applicator or outer tube if applicable
Make sure the string hangs outside the body
Wash your hands again
Change the tampon every 4 to 8 hours
Never leave a tampon in for more than 8 hours