How do I do a breast self-exam?

Bottom lineLook in a mirror for size, shape, skin, or nipple changes with arms down, raised, and on hips; then feel each breast with the pads of three fingers in small circles at light, medium, and firm pressure, covering collarbone to bra line and into the armpit - and remember a self-exam supplements mammograms, it never replaces them.

A thorough breast self-exam has two parts - looking and feeling - and takes about five minutes. Do it a few days after your period ends, when breasts are least tender and lumpy.

Step 1: Look in a mirror

Undressed from the waist up, arms on your hips, look for changes in size or shape, skin dimpling or puckering, redness, swelling, or a nipple that has newly turned inward. Repeat with your arms raised overhead, then with palms pressed on your hips (flexing the chest muscles can reveal dimpling).

Step 2: Feel - in the shower or lying down

Wet, soapy skin makes it easier for fingers to glide; lying down spreads the tissue evenly (put a pillow under one shoulder and that arm behind your head).

• Use the pads of your three middle fingers, not the tips
• Move in small circles about the size of a coin
• Press at three depths in each spot: light, medium, and firm
• Cover the entire area: collarbone to the top of the abdomen, armpit to cleavage - breast tissue extends into the armpit
• Follow a pattern (vertical strips or a spiral out from the nipple) so nothing is missed
• Gently squeeze each nipple to check for discharge

What you are checking for

A new lump or hard knot, thickened tissue, skin or nipple changes, or one-sided persistent pain. Normal breasts feel generally lumpy and rope-like - what matters is anything new or different from your baseline.

Keep it in perspective

A self-exam is not a screening test. It never replaces mammograms or clinical exams - if you find a change, see a clinician, and keep your screening appointments even when your checks feel normal.

Related: when to do a breast self-exam · full breast self-exam guide