Do the exam about one week after your period starts, when breasts are less tender. If you no longer have periods, choose a fixed day each month. The goal is not to make a diagnosis — it is to know your normal and spot changes early.
Step 1 — Look
- Stand in front of a mirror, arms by your sides
- Raise your arms above your head and observe both breasts
- Place your hands on your hips and tighten your chest muscles
- Look for changes in size, shape, skin or nipples
Step 2 — Feel (lying down)
- Lie down and place a small cushion under the shoulder of the side being examined
- Use the pads of your three middle fingers in small circles
- Cover the whole breast following a top-to-bottom or spiral pattern
- Include the armpit and the area up to the collarbone
Step 3 — Squeeze
- Gently squeeze each nipple
- Check for any discharge, especially if blood-stained
Self-exam is a useful habit, but it does not replace a mammogram. Many small cancers are only detected by imaging.