How to Use Vaginal Dilators

Getting Started With Vaginal Dilation

  1. Wash the dilator with warm water and soap
  2. Designate a place in your home that is safe and comfortable for your vaginal trainer practice preferably a place that is quiet and calming
  3. Use a generous amount of lubricant that is water based on the vaginal dilator and the opening of the vagina. The use of a water based lubricant is important to preserve the medical grade silicone of the trainer
  4. Select a vaginal trainer that looks appropriate for you or that a health care provider has suggested
  5. Start by lying on your back with you knees bent and feet planted. Some people may prefer to lie on their side instead; if that is the case, be sure to have your knees bent and the top leg supported by a folded pillow between your knees
  6. Begin your training by breathing in and allowing your belly to expand, followed by exhaling and allowing your belly to slowly fall. The act of slowly exhaling can naturally open the vagina. Repeat the deep breathing pattern and continue to do so steadily and deliberately. Gently bring the vaginal trainer to the opening of the vagina and carefully insert it on an exhale
  7. Keep the vaginal dilator inserted in the vagina and repeat the slow, deep breathing cycle for 15 minutes or the length of time recommended by your health care provider
  8. If you experience discomfort, visual imagery is helpful for relaxing the pelvic floor muscles around the opening of the vagina. There are several images that can work. Pick the one that is best for you: "imagine that the vagina is like a rose, blooming outward and opening," "imagine that the vagina is like an umbrella, opening and expanding," or "imagine that the vagina is like an elastic band, flexible and mobile."
  9. Repeat the dilator training process 1-2 times per day, and progress to larger  dilators according to your goals
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