Taking an active role in your health is one of the most empowering things you can do. When it comes to breast health, the focus has shifted from the pressure of a rigid, formal 'self-exam' to a more relaxed and confident practice of 'breast self-awareness.' This means becoming familiar with the normal look and feel of your own breasts, allowing you to more easily recognize any changes that may arise. The goal isn't to search for problems, but to know your body so well that you can act as your own best health advocate.
This guide will walk you through a simple approach to breast self-awareness that you can incorporate into your regular routine.
How to Practice Breast Self-Awareness: A Simple 3-Step Guide
The key is consistency. By checking in with your body regularly, you'll build a strong mental map of what's normal for you.
- Look in the Mirror: Stand in front of a mirror with your shoulders straight and your arms on your hips. Look for any changes in the size, shape, or color of your breasts. Check for any visible distortion, swelling, dimpling, or puckering of the skin. Then, raise your arms and look for the same changes.
- Feel for Changes Lying Down: When you lie down, breast tissue spreads out evenly, making it easier to feel. Use your right hand to feel your left breast and your left hand to feel your right. Using the soft pads of your first three fingers, apply light, medium, and then firm pressure in a circular motion. Be sure to cover the entire breast, from your collarbone to the top of your abdomen, and from your armpit to your cleavage.
- Feel for Changes While Standing or in the Shower: Many people find it easy to do this in the shower when skin is wet and soapy. Use the same hand-to-opposite-breast method and finger-pad technique to feel your entire breast and armpit area.
What Changes Should I Report to a Doctor?
Most changes are not cancer, but any new or unusual change should be investigated by a healthcare professional. Be sure to report:
- Any new lump, mass, or knot in the breast or underarm area.
- Unusual swelling, warmth, redness, or darkening of the breast.
- A change in the size or shape of the breast.
- Dimpling or puckering of the skin.
- An itchy, scaly sore or rash on the nipple.
- Nipple retraction (pulling in of the nipple) or other changes in the nipple.
- Sudden, new nipple discharge (that is not breast milk).
- New pain in one spot that does not go away.
Breast Awareness During Pregnancy and Breastfeeding
Your breasts undergo significant and normal changes during pregnancy and lactation. They will become larger, more tender, and feel lumpier due to developing milk ducts. While these changes are expected, it's still important to practice self-awareness. If you feel a lump that is distinct, hard, doesn't go away, or concerns you, don't assume it's just a clogged milk duct. It's always safest to have it checked by your doctor.
Important Medical Notes
Breast self-awareness is a crucial part of your health routine, but it is a supplement to, not a replacement for, professional medical care. You should still have regular clinical breast exams performed by your doctor and follow the recommended guidelines for mammograms based on your age and risk factors. Together, these three elements—self-awareness, clinical exams, and mammography—form a comprehensive strategy for early detection.