How to Perform a Breast Self-Exam at Home: A Step-by-Step Guide

Why Breast Self-Exams Matter
Your body is resilient—it can run marathons, recover from illness, and even fight cancer. But early detection is often the key to successful treatment.
While mammograms are typically recommended starting around age 40–50 (depending on guidelines and risk factors), about 40% of breast cancer cases are first detected by women themselves through self-exams. That’s why knowing how to check your breasts at home is an essential part of proactive health care.
Performing regular self-exams helps you become familiar with your body’s normal look and feel—so you can notice changes early and seek medical advice when needed.
Step-by-Step Guide to a Breast Self-Exam
Step 1: Look in the Mirror
Stand in front of a mirror with your shoulders straight and arms at your sides. Observe your breasts for any unusual changes in:
Size or shape
Skin texture (dimpling, puckering, bulging)
Nipple position (inversion or retraction)
Redness, rash, soreness, or swelling
Next, raise both arms above your head and look again for the same signs.
When to see a doctor: If you notice dimpling, skin changes, nipple inversion, or persistent redness.
Step 2: Check for Nipple Discharge
While still facing the mirror, gently squeeze each nipple. Note any unexpected discharge.
When to see a doctor: Report any discharge that is milky, watery, yellow, or bloody—even if it occurs in only one breast.
Step 3: Feel Your Breasts While Lying Down
Lie flat on your back with a pillow under your right shoulder. Use the pads of your three middle fingers on your left hand to examine your right breast.
Use firm, smooth pressure in small circular motions.
Cover the entire breast area—from your collarbone to the top of your abdomen, and from your armpit to your cleavage.
Use varying pressure: light for surface tissue, medium for deeper layers, and firm to feel down to your ribcage.
Follow a consistent pattern to ensure full coverage:
Spiral method: Start at the nipple and move outward in expanding circles.
Vertical strip method: Move your fingers up and down in rows across the breast (often easiest for most people).
Repeat on the other side using your right hand to examine your left breast.
Step 4: Examine in the Shower (Optional but Helpful)
Many women find it easier to perform the “feel” portion of the exam in the shower, where wet, slippery skin allows fingers to glide smoothly over the surface.
Use the same technique as in Step 3—checking for lumps, thickening, or changes in texture.
What If You Find a Lump?
Don’t panic. Many breast lumps are benign (non-cancerous). Common causes include:
Hormonal fluctuations during your menstrual cycle
Cysts (fluid-filled sacs)
Fibroadenomas (solid, noncancerous growths)
Injury or inflammation
However, it’s always wise to get any new or persistent lump evaluated.
When to call your doctor:
The lump lasts longer than one full menstrual cycle
It grows larger or becomes more noticeable
It feels hard, immovable, or irregular in shape
If you discover a lump while menstruating, wait until your cycle ends before scheduling an appointment—hormonal changes can temporarily affect breast tissue.
Who Should You Contact?
Reach out to:
Your gynecologist
Your primary care physician
A nurse practitioner affiliated with your healthcare provider