A Guide to Monthly Breast Self-Exams
Doing a monthly breast self-exam can help you notice any unusual changes early. While there are no official guidelines on when or how to perform self-exams, staying familiar with how your breasts normally look and feel is an important part of breast health.
Are Breast Self-Exams Recommended?
The American Cancer Society (ACS) does not recommend routine breast self-exams or clinical breast exams as a standard method for breast cancer screening. This is because self-exams can lead to false positives, which may cause unnecessary anxiety or treatment, and false negatives, which may delay proper diagnosis.
Still, many experts—including the American College of Obstetricians and Gynecologists—encourage breast self-awareness. This means understanding your own breast’s normal look and feel so you can notice any changes.
How to Perform a Breast Self-Exam
The National Breast Cancer Foundation recommends three steps:
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Visual Exam (in front of a mirror)
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Physical Exam (standing, often done in the shower)
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Physical Exam (lying down)
During your exam, pay attention to:
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Your breasts
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The underarm area
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The area from your collarbone to the top of your abdomen
Step 1: Visual Exam
Stand in front of a mirror and check your breasts with your arms:
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At your sides
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Raised above your head
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Leaning slightly forward
Look for changes in:
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Shape and size
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Skin color or texture (e.g., dimpling or puckering)
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Nipple shape, color, or texture
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Vein patterns (such as increased size or number)
Step 2: Standing Physical Exam
Many people find it easiest to examine their breasts in the shower when the skin is slippery.
Instructions:
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Use the pads of your three middle fingers.
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Press gently in circular motions from the outer breast toward the nipple.
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Vary pressure: light, medium, and firm.
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Cover the entire breast, underarm, and chest area.
Use different motion patterns:
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Circular
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Up-and-down
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Wedge-shaped (from the outside toward the nipple and back)
Step 3: Lying Down Exam
Lying down spreads the breast tissue evenly, making it easier to feel any changes.
Instructions:
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Place a pillow under your right shoulder and raise your right arm.
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Use your left hand to examine the right breast and underarm using the same pressure and motions as before.
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Cover from the underarm to the collarbone, chest bone, and upper abdomen.
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Gently squeeze the nipple to check for lumps or discharge.
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Repeat for the left breast.
What to Look For
Not all lumps or changes mean cancer, and not all breast cancers present with a lump. Still, it’s important to talk to your doctor if you notice:
Changes in the Breast:
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A new lump or thickening
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Sudden changes in size or shape
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Swelling or shrinkage (not related to your menstrual cycle)
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Dimpling, puckering, or large pores
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Irritated, scaly, or ridged skin
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Persistent pain or burning
Changes in the Nipples:
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Inverted nipples
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Changes in skin color or texture
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Swelling or warmth
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Unusual discharge (clear, milky, yellow, or bloody)
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Pain or tenderness
Changes in the Lymph Nodes:
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Swelling, lumps, or thickening in the armpit or collarbone area
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Skin thickening or rash near the armpit
Note: Swollen lymph nodes can also be caused by infections, immune conditions, or vaccines (such as the COVID-19 vaccine). If you’re concerned, see a doctor—but don’t delay vaccination.
When Should You Perform a Self-Exam?
Before menopause: A few days after your period ends is ideal, as your breasts are less swollen or tender.
After menopause: Choose a consistent day each month (e.g., the 1st) to perform your exam.
Everyone’s breasts feel different—some areas may be grainy or lumpy. Over time, self-exams can help you understand what’s normal for you and make changes easier to spot.
Final Note
While breast self-exams are not a substitute for professional screenings, they are a valuable way to stay informed about your body. If you notice anything unusual, don’t wait—reach out to your doctor.
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