1. Get prepared. Wash the plug and your hands, and trim your nails if you’re going to use your fingers first. Many people feel safer after a trip to the toilet and a shower.
2. Relax. Start when you’re relaxed and aroused, not when you’re stressed. Breathe calmly. Having a gloved finger with lubricant first can help the muscle get used to it.
3. Insert slowly. Apply lubricant to the plug and press the tip lightly against the opening. Let the muscle give way at its own pace, ideally while you exhale. The widest part is the hardest moment; once it has passed, the neck of the plug glides into place and the muscle closes around it.
4. Check in with yourself. A certain amount of pressure and a feeling of fullness is normal. Sharp pain is not—then remove the plug, add more lubricant, or try another day.
5. Take it out carefully. Relax, exhale, and slowly pull from the base. Don’t leave the plug in for several hours at first; start with short sessions.