How to do a self breast exam 🩺

I remember when I first started doing self-breast exams; it felt a bit daunting, and I wasn't sure if I was doing it right. But once I learned the proper techniques, it became a crucial part of my monthly self-care routine. It's truly empowering to know your body and be proactive about your health! Here’s a more detailed breakdown of how to perform a thorough self-breast exam, incorporating the precise techniques that have helped me feel confident: Step-by-Step Guide to Your Monthly Self-Breast Exam: 1. The Lying Down Exam: Get Comfortable and Thorough This is often where people feel unsure! For your right breast, lie on your back with a pillow under your right shoulder. This helps spread out the breast tissue evenly. Now, place your right arm behind your head. Using the pads of the three middle fingers of your left hand, begin to examine your right breast. I like to imagine my breast as a clock face or a grid. Start at the outermost edge and use small, firm circular motions to feel for any lumps, thickening, or changes. Make sure to cover the entire breast area, from your collarbone down to below your breast, and from your armpit across to your breastbone. Vary the pressure: light pressure for superficial tissue, medium for deeper tissue, and firm for tissue closest to the chest wall. Once you've completed your right side, switch the pillow to your left shoulder, place your left arm behind your head, and examine your left breast with your right hand. This lying down technique is super effective for a comprehensive check. 2. The Standing or Sitting Exam: Don't Forget the Edges! After the lying down exam, it’s important to check your breasts while sitting or standing. This is a great time to check the areas around your breast. I do this often in the shower, as soapy hands can make it easier to glide and feel for changes. Raise one arm, and with the opposite hand, thoroughly feel your armpit area for any swollen lymph nodes or unusual lumps. Then, with your arms at your sides, repeat the circular motion technique you used while lying down, covering the entire breast area. Pay special attention to the upper outer quadrant, which extends into the armpit. 3. The Nipple Check: A Gentle Squeeze This step is quick but important. Gently squeeze each nipple between your thumb and forefinger. Look for any discharge – clear, milky, yellow, or bloody – as this could indicate a change that needs attention. If you notice any discharge that isn’t normal for you, it’s definitely worth mentioning to your doctor. 4. The Visual Inspection: Look for Changes in a Mirror Stand in front of a mirror with your arms at your sides. Carefully observe your breasts for any changes in size, shape, or symmetry. Then, raise your arms high over your head and look again. Next, place your hands firmly on your hips, pressing inward to flex your chest muscles, and lean forward slightly. This position can highlight any dimpling, puckering, or changes in the skin texture, like redness or scaling. Also, check for any changes in your nipples, such as inversion (turning inward) or sores. The images I use often remind me to look at the overall picture, not just feel for lumps. Important Reminders for Your Self-Exam: Consistency is Key: Try to perform your self-exam at roughly the same time each month. The best time for pre-menopausal women is a few days after your period ends, when your breasts are typically least tender and swollen. If you're post-menopausal, choose a specific day of the month, like the first, to make it a routine. Know Your 'Normal': Every woman's breasts are different. Get to know what's normal for your breasts – their usual feel, lumps, or tenderness. This makes it easier to spot something new or unusual. Don't Panic, Just Act: Finding a lump or noticing a change can be scary, but most breast changes are not cancerous. However, any new lump or unusual change should always be investigated by a healthcare professional. Don't hesitate to schedule an appointment with your doctor or OBGYN if you have any concerns. Making this a regular habit has given me such peace of mind. It's a simple yet powerful way to advocate for your own health!