Breast Self-Examination (BSE) is a simple, free, and empowering habit that takes just a few minutes once a month. While BSE alone is not a substitute for regular clinical breast exams or screening mammography, current guidelines from the American Cancer Society and National Comprehensive Cancer Network (NCCN) recognize it as a valuable tool for breast self-awareness — helping you understand what is normal for your body so you can detect changes early and report them promptly.
If you are menstruating, the best time to perform BSE is 7 to 10 days after the first day of your period, when breast tissue is least swollen or tender. If you no longer menstruate, choose a consistent date each month — the first of the month, for example — so the habit is easy to maintain.
What to Look and Feel For
Your goal is not to diagnose yourself but to become familiar with how your breasts normally look and feel. The more consistently you examine yourself, the more quickly you will notice something that seems different. Report any new or unusual change to your doctor promptly — most findings turn out to be benign, but early evaluation is always the right step.
Changes worth reporting include:
- A lump, thickening, or hard knot in or near the breast or underarm area
- A change in the size, shape, or contour of either breast
- Puckering, dimpling, or indentation of the skin
- Redness, warmth, swelling, or skin that looks like an orange peel (peau d’orange)
- A change in the nipple — inversion, pulling, or a change in direction
- Nipple discharge — especially if it is bloody or occurs without squeezing
- Persistent pain or tenderness in one specific area that does not go away with your cycle
Part One: Looking
Step 1 — Stand in Front of a Mirror
Stand undressed from the waist up in front of a well-lit mirror. Keep your arms relaxed at your sides. Observe both breasts calmly and carefully. It is entirely normal for one breast to be slightly larger than the other. Look at:
- The overall shape and size of each breast
- The skin surface — note any puckering, dimpling, redness, or unusual texture
- The nipples — look for any inversion, discharge, or change in position
Now repeat this observation with your arms in three different positions:
- Hands pressed firmly on your hips, contracting your chest muscles
- Arms raised overhead, palms facing the mirror
- Leaning slightly forward, allowing the breasts to hang freely
Each position places the breast tissue under mild tension, which can make subtle changes in contour or skin texture more visible.
Checkout our full guide with pictures.
Part Two: Feeling
Some degree of lumpiness or unevenness is completely normal for many people — breast tissue naturally has a varied texture. Regular self-examination helps you learn your normal, so you can identify when something feels different.
Step 2 — Lie Down to Examine Your Right Breast
Lie on your back on a flat surface. Place a small pillow or folded towel under your right shoulder — this shifts the breast tissue inward and flattens it against the chest wall, making it much easier to feel all layers of tissue. Extend your right arm out to the side with the elbow at roughly a 90-degree angle.
Step 3 — Use the Correct Part of Your Hand
Use the pads of your three middle fingers (not the fingertips) of your left hand to examine your right breast. The finger pads are more sensitive to texture changes than the tips.
Move your fingers in small, overlapping circular motions about the size of a coin. At each spot, apply three levels of pressure in sequence:
- Light pressure — to feel tissue just beneath the skin
- Medium pressure — to feel the middle layers of breast tissue
- Firm pressure — to feel tissue close to the chest wall and ribs
Do not lift your fingers between positions — keep them in continuous contact with the skin as you move from one spot to the next. Some people find that using a small amount of lotion or oil helps their fingers glide more smoothly.
Step 4 — Follow a Vertical Strip Pattern
Use an up-and-down vertical strip pattern — the method most reliably shown to cover the entire breast area. Start at the outer edge of the breast near the armpit and work your way across the breast toward the sternum (breastbone) in parallel vertical columns.
- Begin at the armpit and move straight down to just below the breast
- Shift your fingers one finger-width inward and move back up
- Continue this pattern until you have covered the entire area — from the collarbone at the top to just below the breast at the bottom, and from the armpit to the sternum
Make sure to include the area between the breast and armpit, where breast tissue naturally extends. This region is sometimes overlooked.
Step 5 — Examine the Armpit
With your right arm now relaxed at your side, use your left hand to feel the armpit (axillary) area thoroughly. Lymph nodes are clustered here, and swollen or enlarged nodes can sometimes be an early sign of change worth reporting to your doctor. The tissue will feel somewhat different in this position — that is normal.
Step 6 — Check for Nipple Discharge
Gently place your thumb and index finger on either side of the nipple and apply mild pressure. Spontaneous nipple discharge — fluid that leaks without squeezing — is always worth reporting. Discharge produced only by squeezing is more common and often benign, but should still be evaluated if it is:
- Bloody or dark in color
- Coming from only one breast
- Coming from a single duct opening
- New or persistent
Clear or milky discharge in both breasts is generally less concerning, but any new nipple discharge warrants a conversation with your doctor.
Step 7 — Repeat on the Left Side
Place the pillow under your left shoulder, extend your left arm, and use your right hand to repeat steps 2 through 6 for your left breast.
Step 8 — Optional: Repeat in the Shower
Many people find it easier to perform BSE while showering, as wet skin allows fingers to glide smoothly over the breast surface. Use the same circular motion and vertical strip pattern. This is an excellent way to supplement your monthly lying-down examination, though it should not fully replace it — lying down distributes the breast tissue more evenly and allows for deeper palpation.
What to Do If You Find a Lump
Do not panic. The majority of breast lumps — approximately 80% — are benign. Common benign causes include cysts, fibroadenomas, and normal hormonal changes in breast tissue. Finding something unfamiliar does not mean you have cancer.
What it does mean is that you should see your doctor promptly — ideally within one to two weeks. Do not wait to see if the lump goes away on its own. Your doctor may recommend a clinical breast exam, diagnostic mammogram, or ultrasound depending on your age and the characteristics of what you have found.
If you do not have a doctor or are unsure where to turn, contact the National Breast Cancer Foundation or call the Y-ME 24/7 Support Line at 800-221-2141. A counselor can help connect you with an appropriate medical facility in your area.
Key Facts to Keep in Mind
- Breast cancer can develop at any age, but risk increases significantly as you get older. Your risk at age 70 is roughly twice what it was at age 50.
- More than 85% of people diagnosed with breast cancer have no family history of the disease — meaning most cases occur in people with no obvious hereditary risk factor.
- Early detection saves lives. Breast cancers found at an early, localized stage have a five-year survival rate of approximately 99%, according to the American Cancer Society.
- Screening mammography remains the most effective tool for detecting breast cancer before it can be felt. BSE complements — but does not replace — regular mammograms and clinical exams.
- A negative mammogram does not rule out all cancers. If you feel something new or unusual between screenings, report it regardless of when your last mammogram was.
- Current ACS guidelines recommend that women at average risk begin annual mammography screening at age 45, with the option to start at 40. Women with a higher-than-average risk should discuss earlier and more frequent screening with their doctor.
BSE is one part of a broader approach to breast health. Combine monthly self-examination with regular clinical breast exams by your health care provider and age-appropriate screening mammography for the most comprehensive protection.
If you have questions or would like to speak with a breast cancer survivor about what self-examination or diagnosis felt like firsthand, call the Y-ME National Breast Cancer Organization Support Line at 800-221-2141, available 24 hours a day, 7 days a week.
