How To Use Your Hello Cup

In all cases, fold your Hello Disc longways. The tab end should be the last part of the disc to enter your body. Once you feel you can insert the disc no further, use your finger to push the rim up to tuck the disc behind the pubic bone. Don’t be afraid to push up higher, this is what positions the disc correctly and holds it in place.

Sterilise your cup before you first use it. To do this, place the cup in a pot of boiling water for 3 minutes or soak it with 1/4 of a sterilisation tablet in a glass of water for 15 minutes.

Note: Sterilising for longer than recommended may damage your cup.

To insert, fold your Hello Cup using a shallow punchdown fold, making sure the punch doesn't go deeper than the bottom of the 'hello' lettering on the side of your cup.
Hold the fold in place by having a finger on each side of the cup.
Angle the tip along the back wall of your vagina and slide your cup in. When your fingers reach the entrance of your vagina, let your cup unfold inside the vagina and use the toggle to push your cup into place, keeping it angled toward your spine.
Firstly - it's important to remember that your cup can't get lost so if you can't reach it for some reason, don't panic!
Before attempting to remove your cup, make sure you release your pelvic floor muscles - this is essential to make removing your cup stress-free. If your cup has moved out of reach, bear down like you are doing a poo.
This will lower it so you can reach the toggle.
Squeeze the base of the cup at the grip rings to release any suction and slowly pull your cup down.
The number of times you empty your Hello Cup will depend on your flow.
We do not recommend leaving your cup in for more than 12 hours.
If possible, rinse your Hello Cup with cold water after each removal to help prevent stains setting in. Clean with a gentle soap and rinse.
If you're not near a tap, it's fine to simply wipe out your cup with toilet paper and reinsert until you can rinse it.
At the end of your cycle, sterilise your Hello Cup so it's ready the next time you need it. We recommend storing your cup in one of our organic cotton storage bags and/or in a dry place out of direct sunlight.
Hello Cups are made from medical-grade thermoplastic elastomer (TPE). They are FDA registered and contain no rubber, latex or BPAs. The colours used are certified food grade and comply with EU and FDA standards.



1.  How do I find my cervix height?
Measuring your cervix is easy. Because your cervix can move during your cycle, for the most accurate results, we recommend following the below steps on day 1 - 3 of your period. 

Step 1:  Wash your hands 

Step 2:  Insert a finger into your vagina and feel for your cervix (sometimes a gentle sweeping action will help find it). Your cervix will feel a bit like the tip of your nose - kinda soft and springy.

Step 3:   Take note of how far your finger is in and then remove it. Measure the length against a ruler. 

Step 4:   Check your measurement with our guide below to determine your cervix height.

PRO TIP: Measure your cervix when you are in the shower!


  • 55mm or higher - High Cervix
    Can’t reach your cervix or find it hard to reach? You’ll likely have a high cervix. People with a high cervix may have found that the toggle is harder to reach and that they need to use their pelvic floor muscles to help move the cup down when it comes time for removal. We have a specialist high cervix cup which will be easier to reach and remove!
  • 45mm - 55mm - Average Cervix
    There’s nothing wrong with being average! You’ll be a great candidate for our standard Hello Cup range.
  • 44mm or lower - Low Cervix
    If your cervix is easily reachable & near your vaginal opening, you’ll likely have a low cervix. People with a low cervix usually tend to find a regular cup too long and a tad uncomfortable. If you have a low cervix - you might want to opt for our specially designed Low Cervix Hello Cup as the toggle may protrude with an average cervix height Hello Cup.

2.  How long will my cup last?
With proper care your Hello Cup will last you around five years. There are no set rules around when you should replace your cup. If you want to replace it every year, that is fine too.

Between uses we recommend storing your cup in one of our organic cotton storage bags and/or in a dry place out of direct sunlight.

3.  What are Hello Cups made from?
Hello Cups are made from top notch medical-grade TPE (thermoplastic elastomer). They are hypoallergenic and free of BPAs, silicone, rubber and latex. Colours used are certified food grade and comply with EU and FDA standards.

4.  Do Hello Cups have vegan certification?
Yes! Hello Cups are vegan certified. Hello Cups do not contain animal products and are not tested on animals.

5.  How do you recycle a Hello Cup?
The TPE material we make our cups from is recyclable. If you live in New Zealand or Australia and would like us to recycle your cup please sterilise it and send it back to us at Hello Period, PO Box 8257, Havelock North, Hastings.

Please send us an email to let us know to expect the returning cup. When we receive your cup we will send you a voucher for a 50% discount off your next Hello Cup. We are currently looking to establish depots in other locations for our international customers to be able to easily return their cups too at the end of their life. Watch this space!

6.  Are Hello Cup menstrual cups good for travel?
Hello Cups are the perfect travel companion! We wish we'd known about cups when we were backpacking around the world! Not only will you have more money to spend but you'll have more room in your bags and you'll never be caught short no matter where in the world you are!

7. Can a teenager use a Hello Cup menstrual cup?
Yes! If they are comfortable inserting a menstrual cup (it's a simlar process to inserting a tampon), then absolutely. Users can start using Hello Cups from when they first get their period. Our small size ('S') Hello Cup is our recommended starting point for teens. Hello Cups can be worn for swimming, sports and overnight. Some websites suggest menstrual cups may interfere with the hymen. Essentially inserting a cup is no different to inserting a tampon. The hymen will stretch and/or break naturally at some point, not necessarily during sex. Some people prefer not to use cups or tampons for personal or cultural reasons.

8. Can you get Toxic Shock Syndrome using a menstrual cup?
The risk of getting TSS (toxic shock syndrome) while using a menstrual cup is extremely low. TSS is a rare but serious condition caused by toxins released by the bacteria Staphylococcus aureus. Symptoms include fever, chills, dizziness, fatigue, muscle aches, or rash. If you experience any of these symptoms – remove your Hello Cup™ and seek medical advice. Ensure you do not leave your cup in for more than 12 hours to keep yourself safe. TSS can only occur if the toxin enters your bloodstream. This can happen if you have an abrasion – which could be caused by sex, nails, tampons or cups being inserted without sufficient vaginal lubrication. If you are aware you have an abrasion, avoid wearing your cup (or tampon) until it has healed. Wash your hands before and after changing your cup.