Wash your hands
Remove the tampon from its wrapper
Find a comfortable position, such as sitting, squatting, or standing with one leg raised
Relax your muscles
Hold the tampon at the grip area with the string hanging down
Gently separate the labia with your free hand
Aim the tampon toward your lower back, not straight up
Slowly insert the tampon into the vaginal opening
Push it in until your fingers touch your body or the applicator is fully inserted, depending on the type
If it has an applicator, press the inner tube to release the tampon, then remove the applicator
Make sure the string hangs outside your body
If you feel it, remove it and try again with a new tampon
Change the tampon every 4 to 8 hours
Remove it by gently pulling the string
Wash your hands after removing it