Breast self-examination (BSE) is not a screening test — but it is the best way for you to know your own normal. Most breast cancers are still found by women themselves. This guide walks you through a calm, structured five-minute routine you can do every month.
When to do your self-exam
Choose a fixed time each month. Premenopausal women: 3–5 days after your period ends, when breasts are least tender. Postmenopausal women or those on continuous HRT: pick the first day of every month.
Step 1 — In front of a mirror
Stand with shoulders straight and arms on your hips. Look for:
- •Changes in size, shape or symmetry
- •Dimpling, puckering or skin bulges
- •Redness, soreness or rash
- •Nipple inversion or change in position
- •Any visible discharge
Repeat with arms raised overhead, then with hands pressed firmly on hips to tense chest muscles.
Step 2 — Lying down
Lie flat, place a small pillow under your right shoulder and your right arm behind your head. Use the flat pads of the middle three fingers of your left hand to feel your right breast in small overlapping circles. Cover the entire breast — from collarbone to bra line, armpit to breastbone. Use three pressures: light, medium, firm. Repeat on the other side.
Step 3 — In the shower
Wet, soapy skin makes lumps easier to detect. Repeat the circular technique standing up. Finish by gently squeezing each nipple to check for discharge.
What is normal
Most women have lumpy, nodular breasts — especially in the upper outer area. Some asymmetry is normal. Tenderness before periods is normal.
What matters is change: a new lump, a lump that does not come and go with your cycle, or any of the visual signs in step 1.
Red flags — book a consultation
- •New hard, painless lump
- •Skin dimpling or orange-peel appearance
- •Nipple discharge (especially blood-stained)
- •Recent nipple inversion
- •Persistent localised pain
- •Lump in the armpit