Complete Guide to Performing a Breast Self-Exam

Taking the time each month to examine your breasts can lead to early detection of breast cancer or other abnormalities.
Here’s a step-by-step guide on how to perform a breast self-exam, with trusted information from Cancer Council Australia, Breast Cancer Network Australia (BCNA), and the National Breast Cancer Foundation (NBCF).

Step 1: Look in the Mirror

Stand undressed from the waist up, in front of a mirror with your shoulders straight and your arms resting at your hips. Visually inspect your breasts for the following:

• Size and Shape: Your breasts should be their usual size, shape, and color.
• Symmetry: It’s common for one breast to be slightly different from the other, but sudden changes in shape, swelling, or distortion should be noted.
• Changes to Skin: Look for dimpling, puckering, or bulging of the skin. Also, pay attention to redness, soreness, or rashes.
• Nipple Changes: Check to see if your nipples have changed position, become inverted, or show signs of discharge (aside from breastfeeding).

Step 2: Raise Your Arms

Raise both arms above your head and look for the same signs while the breasts are in a different position. As your skin stretches, abnormalities can become more apparent. Check for:

• Visible lumps.
• Changes in contour or shape.
• Differences in skin texture (e.g., dimpling or swelling).

Step 3: Check for Nipple Discharge

While at the mirror, gently squeeze each nipple between your fingers to check for any discharge. If you notice discharge (especially blood), schedule an appointment with your healthcare provider immediately.

Step 4: Feel Your Breasts While Lying Down

When you lie down, the breast tissue spreads more evenly, making it easier to detect lumps. Here’s how to perform this part of the exam:

1. Place a pillow under your right shoulder and put your right arm behind your head.
2. With your left hand, use the pads of your three middle fingers to feel your right breast.
3. Use a firm, smooth touch, moving your fingers in a circular motion around the breast, starting from the outer edges and moving inward toward the nipple.
4. Make sure to cover the entire breast from the collarbone to the top of the abdomen and from your armpit to the cleavage.
5. Repeat the process on your left breast using your right hand.

Step 5: Feel Your Breasts While Standing or Sitting

Many women find this step easiest to perform in the shower. When your skin is wet and slippery, it’s easier to feel for lumps.

1. Raise one arm and, with the opposite hand, use the same circular motion as in Step 4 to feel your breast.
2. Cover all parts of the breast, including the underarm area, where breast tissue extends.

What to Look and Feel For:

• Lumps or Masses: A lump or mass could indicate a potential issue. Be aware that not all lumps are cancerous, but any new lump should be checked by a healthcare professional.
• Thickening or Hardening: A hard area of tissue that feels different from the rest of the breast.
• Tenderness: If your breasts feel tender or painful, it could indicate hormonal changes, but prolonged tenderness should be assessed.

When to See a Doctor

If you notice any of the following changes, it’s important to consult a healthcare professional for further evaluation:

• Lumps that feel hard or don’t move when pressed.
• Redness, rash, or dimpling on the skin.
• Nipple discharge or inversion.
• Persistent pain in one spot of the breast.

Set Your Monthly Reminder

Early detection is key to breast health, so make self-exams a regular part of your routine. Choose a day each month (perhaps the first day of your menstrual cycle or a specific date if post-menopausal) to perform the exam. Setting a reminder on your phone can help you stay consistent.

By taking this small but crucial step each month, you’re prioritising your health and well-being. Stay proactive and encourage the women around you to do the same! 💗

References:

• Cancer Council Australia
• Breast Cancer Network Australia (BCNA)
• National Breast Cancer Foundation (NBCF)

In Wellness,

Zoe

Naturopath | Angelic Hands

“Elevate Your Wellness Journey” ~ Angelic Hands 💖

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