How to Perform a Breast Self-Exam: Monthly Guide for Early Cancer Detection

When it comes to breast cancer, it is important to empower yourself and take control of your health. Handful encourages women's wellness and invites you to join our breast cancer awareness efforts by learning how to stay in tune with your body through breast self-awareness.

'Feel on the First,' is a women's wellness program from Handful that offers a friendly way of reminding you to check in with your breasts on the first day of each month.

Key fact: In women under 50, up to 71% of breast cancers were detected by women themselves through self-examination. Doing a simple check each month helps you know what's normal for you, so you can spot anything unusual early on.

Why Breast Self-Awareness Matters for Early Detection

While major medical organizations have shifted away from requiring formal monthly exams, being familiar with your breasts remains one of the most important tools for early detection.

The National Breast Cancer Foundation reports that 40% of diagnosed breast cancers are detected by women who feel a lump. This makes establishing a regular breast awareness routine crucial for your health.

When Should You Perform a Breast Self-Exam?

Timing is critical for accurate results:

• Still menstruating? Perform your breast check 3-7 days after your period ends, when your breasts are least tender or lumpy due to hormonal changes.

• Post-menopausal? Pick the same day each month - like the 1st or 15th - to make it a consistent habit you won't forget.

How to Do a Breast Self-Exam: Three Effective Methods

Choose whichever option works best for you - or combine all three for the most thorough check!

Method 1: In the Shower

Why this works: Water and soap help your fingers glide smoothly over your skin, making it easier to detect changes.

Step-by-step technique:

• Use the pads (not the tips!) of your 3 middle fingers

• Move fingers in small, dime-sized circles

• Apply three levels of pressure: light, medium, and firm (some lumps are deeper than others)

• Follow a systematic up-and-down pattern to cover your entire breast and armpit area

• Check for any new lumps, knots, thickening, or texture changes

Method 2: Visual Exam in Front of the Mirror

Step-by-step technique:

1. Arms at sides: Look at each breast for swelling, dimpling, puckering, or changes in skin texture

2. Arms raised overhead: Repeat the visual inspection, checking for the same changes

3. Hands on hips: Press firmly to flex your chest muscles, then examine again for any dimpling or irregularities

4. Nipple check: Look for inversion, discharge, or changes in appearance

Normal variation: Don't worry if your breasts don't match perfectly - most women's breasts aren't exactly symmetrical!

Method 3: Lying Down Examination

Why this position matters: Lying down spreads breast tissue evenly, making it easier to feel all areas.

Step-by-step technique:

• Place a pillow under your right shoulder and put your right arm behind your head

• Use the pads of your left hand's middle three fingers

• Press down with light, medium, and firm pressure

• Move in a systematic pattern covering the entire area: from your armpit to your breastbone, from your collarbone down to below your breast

• Gently squeeze the nipple to check for discharge

• Repeat the entire process for your left breast

What Does a Breast Cancer Lump Feel Like?

• Texture: Cancerous lumps typically feel hard like a rock (not soft like a grape) and are usually not squishy.

• Shape: They often have irregular, angular, or asymmetrical edges rather than being smooth and round.

• Pain: Most breast cancer lumps don't cause pain, though a small percentage of painful lumps do turn out to be cancer.

  
  

Important caveat: It's impossible to definitively identify cancer by feel alone - everyone's breasts and tumors are different. Any new or suspicious lump requires professional evaluation.

Warning Signs: What Should You Look For?

Get to know what's normal for you! Watch for these changes:

• New lumps or hard knots

• Changes in breast size or shape

• Dimpling, pitting, or puckering of the skin

• Redness or unusual skin texture

• Changes in your nipples (inversion, unusual discharge)

• Thickening in or near the breast or underarm area

If you find a lump: Don't panic! Schedule an appointment with your doctor. Many breast changes are caused by hormonal fluctuations, cysts, fibroadenomas, or other benign conditions.

Do Breast Self-Exams Replace Mammograms?

No. Breast self-awareness is an important part of your health routine, but it must be used alongside - not instead of - regular mammograms and clinical breast exams.

Some breast cancers are too small to detect by self-exam alone. Following recommended mammography screening guidelines is crucial for comprehensive breast health monitoring.

Common Breast Self-Exam Mistakes to Avoid

Using the wrong technique:

• Don't use your palm or just a single finger - they're too insensitive and likely to miss findings

• Always use the pads of your three middle fingers for maximum sensitivity

Skipping pressure variations:

• Remember to use light, moderate, and firm pressure—some abnormalities are best felt at different depths

Unsystematic approach:

• Use a consistent pattern (vertical lines work best) to ensure you don't miss any areas

Confusing anatomy:

• Don't mistake your ribs underneath the breast tissue for masses

Frequently Asked Questions About Breast Self-Exams

At what age should I start doing breast self-exams?

Women can begin practicing breast self-examination at about age 20 and should continue throughout their lives—even during pregnancy and after menopause.

How often should I perform a breast self-exam?

Monthly breast self-exams are recommended. Use the 'Feel on the First' method as a helpful reminder to check on the first day of each month.

What if my breasts feel lumpy all over?

Some women naturally have lumpy breast tissue (fibrocystic breasts). The key is knowing what's normal for you so you can identify new or changing lumps.

Should I examine my breasts during pregnancy or while breastfeeding?

Yes! Continue breast self-awareness during pregnancy and breastfeeding, though your breasts will feel different. Report any unusual changes to your doctor.

Can men get breast cancer too?

Yes. While rare, men can develop breast cancer and should also be aware of changes in their chest tissue.

Empower Yourself With Early Detection and Feel on the First with Handful Activewear

Women's wellness and breast cancer awareness is a large focus for our company, and we are proud to support our valued customers who are breast cancer survivors.

We have partnered with YSC® (Young Survival Coalition) to donate 12.5% of revenue from our 'Battle Cry' Pink bra sales to recognize the 1 in 8 women (12.5%) who will be diagnosed with breast cancer in their lifetime.

From diagnosis through treatment… and beyond, Handful is here to support our customers through the fight of their life with breast cancer awareness programs.

Handful is here to support you, ladies, so don't forget to #FeelOnTheFirst of every month!

Last updated: October 2025 | Medical information reviewed for accuracy with current breast cancer screening guidelines