How to Do a Breast Self-Exam at Home: A Step-by-Step Guide
Breast self-exams are an important tool in the early detection of breast cancer. By familiarizing yourself with how your breasts normally look and feel, you can more easily recognize changes and report them to your healthcare provider. While self-exams do not replace mammograms or clinical exams, they empower you to take an active role in your breast health.
Table of Contents
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What Is a Breast Self-Exam?
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Why Self-Exams Are Important
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When to Perform a Breast Self-Exam
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How to Prepare
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Step-by-Step: How to Do a Breast Self-Exam
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A. In the Mirror
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B. In the Shower
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C. Lying Down
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What to Look For
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What to Do If You Notice a Change
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Final Tips and Reminders
1. What Is a Breast Self-Exam?
A breast self-exam (BSE) is a method of checking your own breasts for lumps, abnormalities, or changes in appearance or feel. It involves using your eyes and hands to observe and feel for anything unusual.
2. Why Self-Exams Are Important
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Helps detect changes early
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Increases awareness of your normal breast texture and appearance
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Encourages proactive health habits
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Complements regular doctor visits and mammograms
3. When to Perform a Breast Self-Exam
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Best Time: 7–10 days after the start of your period when breasts are less tender
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Post-Menopause: Choose the same day each month (e.g., the 1st of every month)
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During Pregnancy or Breastfeeding: You can still do self-exams but expect normal changes in breast tissue
4. How to Prepare
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Stand in a well-lit room with a mirror
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Be undressed from the waist up
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Relax and take your time
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Use the pads of your fingers, not fingertips
5. Step-by-Step: How to Do a Breast Self-Exam
A. In the Mirror
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Stand with arms at your sides.
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Look for:
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Changes in shape, size, or symmetry
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Skin dimpling or puckering
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Nipple inversion or discharge
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Redness, swelling, or rash
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Repeat with arms raised above your head.
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Then, press your hands on your hips and tighten your chest muscles to check for visible changes.
B. In the Shower
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Raise one arm and use the opposite hand to examine your breast.
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Use circular motions to feel from the outside to the center, covering the entire breast and armpit area.
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Use light, medium, and firm pressure to feel different layers of tissue.
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Repeat on the other side.
C. Lying Down
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Lie flat on your back with a pillow under your right shoulder and your right arm behind your head.
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Use your left hand to examine your right breast in circular motions.
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Again, cover the entire area including the armpit.
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Repeat on the other side.
6. What to Look For
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Lumps or thickened areas
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Swelling or changes in contour
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Persistent pain in one area
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Nipple changes (retraction, discharge)
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Skin changes (dimpling, redness, scaliness)
Note: Not all lumps are cancerous, but any new or unusual change should be checked by a doctor.
7. What to Do If You Notice a Change
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Don’t panic. Many breast changes are benign (non-cancerous).
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Schedule an appointment with your healthcare provider.
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Mention the exact location, how it feels, and when you first noticed it.
8. Final Tips and Reminders
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Make it a monthly routine.
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Keep a journal to track any findings or changes.
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Continue annual clinical breast exams and mammograms as recommended by your doctor.
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Share this knowledge with other women in your life!
Conclusion
Breast self-exams are a simple, free, and empowering way to stay in tune with your body. Early detection of breast cancer significantly improves outcomes, and your hands can be one of your best tools for awareness. Make self-exams a regular part of your self-care routine—your health is worth it.
Dr.Ifrah Hassan Hilaac
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