Instagram never shows your old password to anyone, so a forgotten password is fixed by setting a new one. Instagram sends a reset link or code to the email address or phone number on the account, and the reset takes a few minutes when those contact details still work.
If the reset link or code never arrives, check the spam folder and WhatsApp, then request a single new code, because each new request replaces the older one and reset links expire. Use the Can't reset your password? link on the reset page for the next options. If the account is linked to Facebook in Accounts Centre, you can confirm ownership by signing in to Facebook and then set a new password. If neither the email nor the phone works and no Facebook account is linked, Instagram says it cannot give access to the account.
Keep the email address and phone number on the account current, link the account to Facebook in Accounts Centre, turn on two-factor authentication, and save the backup codes.
Can I reset my Instagram password with Facebook? Yes, if the accounts are linked in Accounts Centre. Sign in to Facebook when Instagram offers that option, then set a new Instagram password.
What if the reset email never arrives? Check the spam folder, confirm the email address on the account is one you can open, and request a new link. Always use the most recent email, because a newer request cancels older links.
Can I recover Instagram without access to my email or phone? Only through the options Instagram shows, such as a linked Facebook account or identity checks. Without an accessible email address and a linked Facebook account, Instagram says it cannot give access.