To remove your disc, take a deep breath and relax your pelvic muscles. Bear down as if you are making a bowel movement to push the disc downwards. Reach for your disc and hook your finger on the removal groove to slowly pull the disc out. Be sure to tip the edge up as it exits your vaginal canal to avoid spills.
If you are not able to hook your finger onto the disc, take a break for 30 minutes and try again. To reduce the risk of TSS, if your disc has been in for more than 24 hours please seek assistance with removal.