Breast Self-Examination Steps: How to Do It Right and Why It Matters

Imagine if there were a way to catch potential health concerns early, simply by taking a few minutes each month for yourself. Breast self-exams (BSE) are exactly that—a simple, empowering way to stay in touch with your body and potentially catch any unusual changes before they become serious. With breast cancer remaining a significant health concern, understanding your body and knowing what’s normal for you can make a big difference.

In this blog, we’ll discuss the importance of breast self-examinations, how to perform them correctly, and some practical tips for making them part of your regular routine.

Why are Breast Self-Examinations Important?

Breast self-exams can play a vital role in early detection. While they don’t replace regular mammograms or medical check-ups, self-exams offer a way to stay connected with your body between visits to your doctor. Most breast changes are not cancerous, but being able to identify new lumps, changes in shape, or unusual sensations can prompt you to seek advice sooner.

Self-examinations can help you become more familiar with your breast tissue and give you a baseline to recognise any changes. In the end, it’s all about knowing what’s normal for you.

Getting Started: How Often Should You do a Breast Self-Examination?

It’s generally recommended to perform a breast self-exam once a month. For women who menstruate, timing it a few days after your period can be helpful because that’s when the breasts are least tender or swollen. For post-menopausal women, picking a specific date each month can make it easier to remember. Consistency is key since monthly self-exams allow you to notice any gradual changes over time.

Steps to Perform a Breast Self-Examination

Here’s a simple, step-by-step guide to help you get started:

Visual Inspection

Stand in front of a mirror with your shoulders straight and your arms at your sides. Look for any visible changes, such as unusual swelling, dimpling, or changes in shape. Raise your arms and check from multiple angles. Look for symmetry in shape, and if you notice anything unusual, it might be worth discussing with a healthcare professional.

Check for Physical Changes

Lie down on a comfortable surface, like your bed, and use your opposite hand to check each breast. Use the pads of your three middle fingers in a circular motion, feeling for any unusual lumps, thickened areas, or changes in texture. Apply varying pressure—light, medium, and firm—to make sure you’re examining the entire tissue from just beneath the surface to deep within.

Stand or Sit and Repeat

Some women find it helpful to perform this part in the shower when the skin is slippery. Repeat the circular motions while standing or sitting up, especially if you’re short on time and want to be thorough in one go.

Remember, it’s normal for breast tissue to feel a little lumpy or uneven, especially during your menstrual cycle. The goal is to become familiar with what’s normal for you so you can quickly recognise if something changes.

Common Signs to Look Out For

While performing your self-exam, be on the lookout for any unusual signs. These can include:

• A new lump that feels different from the surrounding tissue
• Thickening or firmness in one area
• Changes in breast shape, size, or symmetry
• Nipple discharge (particularly if it’s bloody or clear and not milk)
• Changes in the skin around the breast, such as dimpling, redness, or peeling

If you do notice any of these changes, try not to panic. Most lumps and changes are benign, but it’s always worth scheduling a visit with your doctor to get it checked.

Practical Tips for Making Self-Exams Part of Your Routine

Let’s be real—remembering to do a self-exam each month can be a challenge with a busy lifestyle. Here are a few ideas to help you make it a habit:

• Set a Reminder: Use a calendar app or set a monthly reminder on your phone to prompt you.
• Incorporate It into Your Routine: Many people find it easier to perform a self-exam during a quiet moment, like right before bedtime or in the shower.
• Educate Yourself on Your Unique Baseline: The more regularly you do self-exams, the better you’ll understand what’s normal for you.
• Ask for Feedback: Don’t hesitate to ask your healthcare provider if you’re unsure whether you’re performing the self-exam correctly. They can offer guidance and answer any questions.

Taking Charge of Your Health

One of the best things about breast self-exams is that they’re simple and completely within your control. They empower you to take charge of your health, helping you become more attuned to any changes in your body. When paired with regular check-ups and screenings, these monthly exams are a valuable component of a comprehensive health plan.

So, take those few minutes each month to connect with your body and look out for your well-being. It’s a small, proactive step that can make a big difference.

Frequently Asked Questions

Are breast self-exams enough for breast cancer screening?

No, self-exams don’t replace mammograms or doctor check-ups. They’re a way to stay aware of your body between professional screenings.

What should I do if I find a lump during my self-exam?

If you notice a lump or any changes, reach out to your healthcare provider for an evaluation. Many lumps are non-cancerous, but it’s always best to check.

Do I need any special tools to do a breast self-exam?

No, a self-exam requires only your hands. Some women prefer to do part of the exam in the shower, where the skin is slippery, making it easier to feel any changes.

What if my breasts feel different each month?

Hormonal fluctuations can affect breast tissue, making it feel different around your menstrual cycle. This is why it’s best to perform self-exams at the same time each month for consistency.

Are self-exams recommended for all women?

Yes, self-exams are encouraged for all women, particularly those over 20. They’re a simple way to better understand your body, no matter your age.