Tear open packaging (MenstruHeat will gradually heat up within 5 minutes upon contact with air). Peel and paste using either 1 of the 3 ways. For most heat, paste on skin. Be cautious and do not use this method if you have sensitive skin. For moderate heat, paste on top of your underwear. For least heat, paste on the underside of your shirt. Remove the product every hour and let your skin rest. Change usage method or remove product immediately if it gets too hot.