How to Do a Breast Self-Examination and What to Look Out For?
Your simple, step-by-step guide to understanding your body better.
Did you know that around 80% of young people who are diagnosed with breast cancer actually discover it themselves? That’s why doing a monthly breast self-exam is a powerful and proactive way to stay in tune with your body. While most lumps aren’t cancerous, early detection makes a big difference—and it all starts with getting to know your normal.
Let’s walk through how to do a breast self-exam, what to look out for, and tips for those of us who are pregnant, breastfeeding, or have a fuller bust.
Step 1: Pick a Regular Time Each Month
Choose the same time each month to perform your self-exam—ideally 5 to 7 days after your period ends, when your breast tissue is least affected by hormonal changes. If you’re not menstruating, just pick a date that’s easy to remember.
Step 2: The Visual Exam
Stand in front of a mirror with your top off and shoulders straight. Check your breasts in three different poses:
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Arms relaxed at your sides
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Arms raised above your head, then slightly bend forward
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Hands on your hips while rolling your shoulders forward
Look at your breasts from different angles: center, left, and right. You’re looking for any of the following:
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Changes in size, shape, or symmetry
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Skin dimpling or puckering (like orange peel texture)
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Rashes or redness
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Nipple changes (inversion, discharge, or scaling)
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Swelling around the breast or underarm area
Step 3: The Manual Exam
You can do this while lying down or in the shower—whatever’s more comfortable.
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Raise one arm behind your head.
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Use the flat pads of your three middle fingers from the opposite hand to press gently in small circular motions across your breast.
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Cover the entire area—from your collarbone to your bra line and from the center of your chest to your underarm.
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Use light, medium, and firm pressure to feel different tissue layers.
Tip: Imagine mowing the lawn—go in rows up and down to ensure no spot is missed.
You're feeling for any unusual lumps, thickened areas, or tenderness. If you find something new, note the size, shape, and whether it moves around easily or feels fixed.
Extra Tip: Don’t Forget the Armpit
Breast tissue extends into the underarm, so it’s essential to check that area too. And yes, it’s normal for this spot to feel a little more sensitive!
What If You’re Pregnant, Breastfeeding, or Weaning?
You should still perform regular self-exams! It’s totally normal for your breasts to feel fuller, bumpier, or more tender during pregnancy and breastfeeding. The key is to be familiar with what’s normal for you during this phase. Keep up monthly checks, and bring up any persistent changes with your doctor.
What If You Have a Larger Bust?
Many larger-busted women have the same question: What if my breast tissue is too deep to feel properly?
Here are a few reassuring tips:
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Use the flat part of your fingers—not the tips or your nails.
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Apply only as much pressure as you can comfortably tolerate.
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Check 5–7 days after your period to reduce tenderness.
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And remember: it’s okay if you can’t feel everything. That’s what clinical breast exams, mammograms, and ultrasounds are for!
Don’t be discouraged. You’re doing your part, and your doctor can help with the rest.
What If You Notice a Change?
Keep an eye on it for a few days. If the lump or area of concern doesn’t go away—or gets bigger or more painful—book an appointment with your OB-GYN or healthcare provider. They may recommend imaging like an ultrasound (under 30) or a mammogram and ultrasound (over 30).
Most Lumps Aren’t Cancerous
The good news? Most lumps turn out to be harmless things like cysts, fibroadenomas, or dense breast tissue. But it’s always better to be safe than sorry.
Stay on Top of Screenings
If you're over 40, it’s generally recommended to start annual mammograms. If you’re considered high-risk (due to family history, dense breast tissue, or genetic factors), your doctor might suggest earlier or more frequent screenings.
Doing a monthly breast self-exam is an empowering act of self-care. The more you do it, the more confident you’ll feel in recognizing what’s normal for you—and what’s not.
