Why Breast Self-Exams Matter
Getting familiar with how your breasts normally look and feel is one of the most empowering things you can do for your health. A breast self-exam (BSE) isn't a replacement for clinical screenings or mammograms, but it helps you notice changes early and seek medical advice promptly when something seems different.
Note: This guide is for informational purposes only. Always consult a qualified healthcare professional about any concerns regarding your breast health.
When to Do a Self-Exam
Most healthcare organisations suggest performing a self-exam once a month. The best time is:
- A few days after your period ends, when breasts are less likely to be tender or swollen.
- On a consistent day each month if you're postmenopausal or not menstruating.
Step 1: Visual Check in the Mirror
Stand in front of a mirror with good lighting and your arms relaxed at your sides. Look for:
- Changes in size, shape, or symmetry
- Skin dimpling, puckering, or unusual texture
- Nipple changes — inversion, discharge, or scaling
- Redness, swelling, or skin that resembles orange peel texture
Repeat this check with your arms raised above your head and again with your hands pressed firmly on your hips.
Step 2: Standing or Sitting Examination
Many people find this easiest in the shower with soapy hands, as the skin is smooth and easier to feel through.
- Use the pads of your three middle fingers — not your fingertips.
- Apply three levels of pressure: light (for tissue just under the skin), medium, and firm (for deeper tissue near the chest wall).
- Work in a circular or up-and-down stripe pattern — choose one and be consistent each month.
- Cover the entire breast area, from the armpit to the sternum and from the collarbone to the lower ribcage.
- Don't forget to check the armpit area, where lymph nodes are located.
Step 3: Lying Down
Lie flat on your back with a pillow or folded towel under your right shoulder. Place your right hand behind your head. Use your left hand to examine your right breast using the same technique as above. Switch sides and repeat.
What You Might Find (and What's Normal)
Breasts are naturally lumpy and uneven — this is perfectly normal. What you're looking for are changes from your own baseline. Common normal findings include:
- General lumpiness that feels the same in both breasts
- Tenderness before your period
- Slight size differences between the two breasts
When to Contact a Doctor
See your GP or healthcare provider if you notice any of the following — most will turn out to be nothing serious, but it's always worth getting checked:
- A new lump or thickening that feels different from surrounding tissue
- Unexplained pain in one specific area
- Nipple discharge that is new or occurs without squeezing
- Skin changes such as redness, dimpling, or a rash
- A nipple that has recently become inverted
- Any change you're unsure about
Make It a Habit
The goal of self-examination is simply to know your own body. The more regularly you check, the easier it becomes to spot something that doesn't feel quite right. Pair it with your monthly calendar, set a reminder on your phone, and treat it as a small act of self-care — because that's exactly what it is.