Between caring for everyone else’s needs, it’s easy to put your own health on the back burner. But learning how to do a breast self exam is five minutes of self-care that could ensure you’re around for all those future family moments that matter most.
October brings Breast Cancer Awareness Month, and whilst we love to see pink ribbons and awareness campaigns everywhere – pink lattes, pink Instagram posts, pink everything – let’s get down to what actually matters: learning how to do a breast self-exam and making it a monthly habit.
We know what you’re thinking. You’ve got loads of laundry staring you down, someone’s asking what’s for dinner (again), and now we’re talking about adding another thing to your already packed schedule? But hear us out – this one’s actually for you. As mothers, we naturally prioritise everyone else’s health and wellbeing before our own, but taking five minutes each month for a breast self-exam is one of the most important things you can do for yourself and your family’s future.
Adding this simple routine to your monthly schedule might feel like one more thing on an already full plate, but this is different. This is about becoming your own health advocate and catching any changes early when treatment is most effective.
Read more: From Baby Teeth to Electric Brushes: Pediatric Dentist’s Take on Kids’ Dental Myths
Why Breast Self Exams Matter: The Real Statistics
Here’s something that might surprise you: most women who develop breast cancer don’t have any family history of the disease. Whilst genetic factors like BRCA1 and BRCA2 mutations do increase risk significantly, the majority of breast cancer cases are influenced by other factors including age, lifestyle choices, hormonal exposure, weight, physical activity levels, and environmental factors.
Breast cancer can affect anyone with breast tissue – women, men, transgender individuals, and people across the gender spectrum – though it occurs much more frequently in women. The encouraging news is that when breast cancer is detected early, treatment outcomes are significantly better.
Understanding these facts isn’t meant to create worry, but to empower you with knowledge. Regular self-examinations help you become familiar with your normal breast tissue, making it easier to notice when something changes.
When to Perform Your Monthly Breast Self Exam
The best time for your monthly breast self-exam is around one week after your period begins. During this time, hormonal fluctuations are minimal, which means breast tissue is typically less tender and swollen. This gives you the clearest baseline for what’s normal for your body.
If you no longer menstruate due to menopause, pregnancy, or other reasons, choose a consistent date each month that’s easy to remember – perhaps the first day of the month or another meaningful date.
For mamas who are currently breastfeeding, don’t skip this. Your breasts will feel different during nursing, but you can still learn what’s normal for your body during this stage. If you notice anything concerning, don’t hesitate to discuss it with your healthcare provider.
Step-by-Step Breast Self Examination Guide
Method 1: The Lying Down Breast Exam
Find a quiet time when you won’t be interrupted (if you can!). Lie down comfortably and place a small pillow or folded towel under one shoulder. This position helps distribute breast tissue evenly across your chest wall.
Using your opposite hand, examine the breast on the side with the pillow. Use the flat pads of your three middle fingers rather than your fingertips. Apply gentle pressure in small, circular motions, starting from the outside edge of your breast and working inward toward the nipple in a spiral pattern.
Use three different levels of pressure during your examination: light pressure to feel tissue just under the skin, medium pressure to feel deeper tissue, and firm pressure to feel tissue closest to your chest wall and ribcage. This systematic approach ensures you’re checking all layers of breast tissue.
Cover the entire breast area from your collarbone to the bottom of your bra line, and from your breastbone to your armpit. Don’t forget to examine the area under your arm and above your collarbone where lymph nodes are located.
Method 2: The Shower Breast Check
Many women find the shower an ideal place for breast examination because wet, soapy skin allows hands to glide smoothly during the check. The privacy and routine nature of showering can make this feel like a natural part of your self-care routine.
Use the same systematic circular motions described in the lying down method. Cover all the same areas, applying the three different pressure levels. The warm water and soap can make it easier to feel the different textures of your breast tissue.
Method 3: Visual Inspection in Mirror
Stand in front of a mirror with good lighting, with your arms relaxed at your sides. Look carefully at both breasts, noting their usual size, shape, and contour. Observe the skin texture and check for any dimpling, puckering, or other changes.
Raise your arms above your head and look again for the same changes. Then place your hands on your hips and press firmly to flex your chest muscles while observing your reflection. This helps reveal any dimpling or changes that might not be visible when your arms are relaxed.
Look for any changes in your nipples, including direction, shape, or skin texture. Check for any scaling, redness, discharge or blood.
Warning Signs to Look For During Breast Self Exam
During your monthly examination, you’re looking for changes from your personal normal. Contact your GP if you notice any of these warning signs:
- New lumps or areas of thickening that feel different from the rest of your breast tissue
- Changes in breast size or shape that aren’t related to your menstrual cycle
- Skin changes such as dimpling, puckering, or orange-peel texture
- Nipple discharge, especially if it’s bloody or occurs from only one breast when you’re not pregnant or breastfeeding
- Changes in nipple appearance, including turning inward, scaling, or redness
- Persistent breast pain or tenderness that doesn’t seem related to your menstrual cycle
- Swelling or lumps in your armpit, above your collarbone, or below your collarbone
Remember that breast tissue naturally varies and can feel lumpy or have a rope-like texture. Many women have naturally asymmetrical breasts where one is slightly larger than the other. The goal isn’t to find perfectly smooth tissue, but to recognise when something feels different from your established baseline.
Most breast changes are not cancer, but any new or concerning changes should be evaluated by a healthcare professional for peace of mind and proper care.
The Kid Conversation: Age-Appropriate Real Talk
As parents, we have opportunities to model healthy behaviors and teach our children about body awareness in age-appropriate ways.
Ages 6-10: Basic Body Awareness
For younger children, keep the conversation simple and focused on general health awareness. You might say something like: “Taking care of our bodies is important, and sometimes that means checking to make sure everything is healthy, just like how we brush our teeth every day.”
Ages 11-13: Introduction to Health Habits
Pre-teens can understand more about the concept of preventive health care. You can explain: “As people grow up, they learn different ways to take care of their bodies and stay healthy. There are simple things adults do to check their health at home, and doctors who help us stay well.”
Ages 14+: Comprehensive Health Education
Teenagers are ready for more detailed discussions about health responsibility. You can share: “Learning about your body and doing regular health checks is an important part of being an adult. Breast self-exams are a normal part of women’s healthcare that help catch any changes early when they’re most treatable.”
Throughout all these conversations, emphasize that:
- Taking care of our bodies is normal and important
- Healthcare providers are there to help us stay healthy
- It’s always appropriate to ask questions about our bodies
- Being aware of changes helps us get help when needed
The goal is to normalise health awareness without creating anxiety, and to establish that caring for our bodies is a positive, empowering practice.
Making Breast Self-Exams Part of Your Routine
Creating a sustainable monthly habit requires connecting your breast self-exam to something you already do consistently. Consider linking it to paying monthly bills, changing calendar pages, or another recurring monthly task.
Set a gentle reminder on your phone with an encouraging message. Choose a time and place where you feel comfortable and won’t be interrupted. Many women find their bathroom or bedroom works well, and some prefer incorporating it into their shower routine.
If you miss a month, simply restart the following month without judgment. Consistency is important, but perfection isn’t required. The key is developing a long-term habit that becomes a natural part of caring for yourself.
Consider keeping a simple record of when you perform your monthly check. This can help you track patterns and provides useful information to share with your healthcare provider during appointments.
Beyond Self Exams: Complete Breast Health Strategy
Whilst monthly self-examinations are valuable, they’re most effective as part of a comprehensive approach to breast health:
Professional medical care includes regular clinical breast examinations during your annual physical and mammograms as recommended by your healthcare provider, typically starting around age 40 or earlier if you have risk factors.
Healthy lifestyle choices support overall breast health. Regular physical activity, maintaining a healthy weight, limiting alcohol consumption (although there’s no need to skip out on that post-bedtime routine glass wine entirely!), and eating a balanced diet all contribute to reducing cancer risk.
Know your family history and share it with your healthcare provider. While most breast cancer cases don’t have a family connection, understanding your personal risk factors helps guide appropriate screening recommendations.
Stay informed about breast health recommendations, which may evolve as medical research advances. Your healthcare provider is your best source for personalised advice based on your individual situation.
Special Considerations for Different Life Stages
During pregnancy and breastfeeding, your breasts undergo significant changes, but self-examinations remain important. If you notice anything unusual, don’t let concerns be dismissed as “normal pregnancy changes.” Trust your instincts and talk to your GP.
As you age, breast tissue naturally becomes less dense, which can make examination easier in some ways. This is also when regular mammograms become particularly important as part of your healthcare routine.
If you have a family history of breast or ovarian cancer, you may need earlier or more frequent professional screenings. Self-examinations become even more valuable as part of your health monitoring routine.
Why This Matters More Than You Think
Here’s the truth: this isn’t just about finding problems. It’s about becoming the expert on your own body. It’s about walking into your GP’s surgery with confidence and clear information. It’s about modelling self-advocacy for your children. It’s about taking control in a world that sometimes feels rather out of control.
Performing monthly breast self-exams is ultimately about taking an active role in your own healthcare. You’re developing expertise about your body that no one else can have. When you know your body this well, changes don’t sneak up on you. You become your own early warning system, your own health advocate. This knowledge makes you a better partner with your healthcare team and a more effective advocate for your own wellbeing.
So this October, whilst you’re seeing pink everything and feeling all the awareness, remember that the most important awareness happens in your own home, with your own hands, taking care of your own body. You spend so much time taking care of everyone else – this is your monthly reminder that you matter too.
Your body is incredible. It’s carried you through everything life has thrown at you, perhaps grown and fed babies, definitely put up with more stress than it signed up for. The least you can do is spend five minutes a month checking in with it and making sure it’s doing well.
You’re also modelling important values for your family: that health matters, that we take responsibility for caring for ourselves, and that being proactive about our wellbeing is both normal and important.
This Breast Cancer Awareness Month, make a commitment to yourself and your family. Learn your body, trust your instincts, and never hesitate to seek medical advice when something doesn’t feel right. Early detection can make all the difference, and it starts with you taking that first step.
Your health matters. Your life matters. And you have the power to take an active role in protecting both.
This information is intended for educational purposes and should complement, not replace, regular healthcare. Always consult with qualified healthcare providers about your individual health needs and appropriate screening recommendations.
