How to do a self-breast exam the right way: A simple guide for women
Learn how to do a breast self-exam the right way with this simple, step-by-step guide. Early detection saves lives. Here’s when and how to check, what to look for, and when to see a doctor.
When it comes to breast health, awareness is truly the first step to prevention. While mammograms and clinical screenings are essential, there’s something you can and should do regularly at home. It is important to know how to perform a self-breast examination.
It’s quick, simple, and could help you spot early changes long before they become serious. Doctors recommend that every woman, regardless of age, learns this life-saving habit. Let's understand it better:
Why breast self-exams matter
Most women who are diagnosed with breast cancer discover the first sign themselves, often as a lump, dimpling, or change in texture. A self-breast exam doesn’t replace medical screening, but it gives you a chance to know what’s normal for your body. That way, if something ever feels off, you’ll notice it early.
According to Dr Pragnya Chigurupati, Breast Oncoplastic Surgeon, AIG Hospitals, Hyderabad: "As a breast oncoplastic surgeon, I want to stress the importance of breast health. Regular breast self-examination (BSE) and professional screenings are key to early detection of breast cancer, which can save lives. Breast self-examination helps you become familiar with how your breasts normally feel. This way, you can notice any unusual changes, such as lumps, swelling, or changes in size and shape. It's easy to perform"
When to do a self-breast exam
Timing matters. The best time to perform a self-exam is:
- A few days after your period ends, when your breasts are least tender or swollen.
- If you don’t get periods (for example, post-menopause), choose one fixed day every month, and stick to it.
Consistency is more important than frequency. Doing it once a month is enough.
Step-by-step: how to do a self-breast exam
1. Start by looking in the mirror
Stand undressed from the waist up, with your arms at your sides. Look carefully at both breasts.
Check for:
- Any change in shape or size
- Skin dimpling or puckering
- Redness, rash, or unusual swelling
- Nipple inversion or discharge
Now, raise your arms above your head and check again. Changes may be more visible in this position.
2. Feel while standing or in the shower
Many women find it easier to do this step with wet, soapy hands.
Use the pads of your three middle fingers, moving them in small circular motions. Cover the entire breast, top to bottom, side to side, from the collarbone to the upper abdomen, and from the armpit to the cleavage.
You can use three levels of pressure:
- Light pressure for the skin and tissue just beneath it
- Medium pressure for the middle of the breast
- Firm pressure for deep tissue near the chest and ribs
Feel for lumps, thickened areas, or anything that feels different from the other side.
3. Check while lying down
When you lie down, the breast tissue spreads evenly, making it easier to feel changes.
Place a pillow under your right shoulder and your right arm behind your head. Use your left hand to examine your right breast in the same circular pattern. Repeat on the other side.
What to look out for
If you notice any of the following changes, it’s best to consult a doctor or gynaecologist:
- A lump, hard knot, or thickening that feels different
- Swelling, warmth, redness, or darkening
- Nipple discharge (especially if it’s bloody or clear)
- Pain in one area that doesn’t go away
- Changes in nipple direction or position
Most breast changes are not cancer, but only a doctor can tell for sure, so never delay getting it checked.
Tips for confidence and consistency
- Don’t panic if you think you feel something unusual; many lumps are harmless cysts or hormonal changes.
- Keep track of any changes in a notebook or on your phone.
- Make it a routine, perhaps on the first weekend of every month.
- Encourage your friends or family to do it too; awareness grows stronger together.
A self-breast exam takes just a few minutes each month but can make a lifetime of difference. It’s not about finding problems; it’s about staying connected to your body and understanding it better.
Dr Pragnya adds, "In addition to BSE, regular screenings, like mammograms, are crucial. These are X-ray exams that can find breast cancer before you notice any symptoms. The earlier breast cancer is detected, the better the chances of successful treatment.
I recommend women start doing self-examinations in their 20s and talk to their doctors about when to begin regular screenings, usually around age 40. Remember, being proactive about your breast health is a vital step in protecting yourself."
Also read: Breast cancer cases rising among young women: Expert explains causes and concern