Breast awareness is not about panic. It is about familiarity. Most breast cancers are first noticed by women themselves, not during routine screening, which is why knowing what is normal for your body matters. You do not need to check daily. A simple monthly routine helps you recognise changes early and act with confidence.
This guide cannot diagnose anything. If you notice a change that worries you, book an appointment.
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Why breast checks matter
Screening is important, but not everyone falls into the screening age or timing. Breasts also change across the month, especially if you have a cycle. The point of self-checks is not to memorise every ridge and texture. It is to notice what is new, persistent or unusual for you.
A monthly check can help you spot lumps or thickening, skin changes, nipple changes and swelling in the armpit area. It also makes it easier to describe what you have noticed if you need to speak to a GP.
When to check
If you have regular periods, check a few days after your period ends when breasts are usually least tender and swollen. If you do not have periods, are pregnant, breastfeeding or post-menopausal, choose the same date each month so it becomes routine.
How to check your breasts at home
A thorough check has two parts: looking and feeling. Give yourself about a minute.
Look in the mirror
Stand topless in front of a mirror. First, place your hands on your hips and press inwards gently to tighten the chest muscles. Look for changes in size or shape, dimpling or puckering, redness or rash, swelling in one area, or any nipple change such as new inversion.
Then raise your arms overhead and look again, because some changes show only when the breast tissue shifts. If you have larger breasts, lift them and check the skin underneath.
Feel the breast tissue
You can do this in the shower or while getting dressed. Use the flat pads of your fingers rather than fingertips. Start at the outer edge and move inwards in small circles, covering the entire area from collarbone to under the breast, and from the centre of the chest to the armpit.
Use light, medium and firmer pressure, so you feel different layers. You are looking for a new lump or thickening, a firm area that feels different to the rest, or tenderness in one specific spot that persists.
Repeat on the other side.
Check the armpits
Breast tissue extends into the armpits. With your arm relaxed, feel in the armpit area for unusual swelling or a new lump.
Check the nipples
Gently squeeze each nipple and note any discharge that is new or unexpected, especially if it is bloody or happens without squeezing.
What is normal and what is not
Breasts are rarely symmetrical, and it is common for one to be slightly larger. Texture can also vary by area, and many people feel lumpier before a period.
See a clinician if you notice a new lump that does not disappear after your next period, skin dimpling or an orange-peel texture, a new nipple inversion or change in position, unexplained discharge, persistent redness or thickening, or pain that stays in one spot and does not follow your cycle.
Most breast lumps are not cancerous. Cysts and benign changes are common. The key is that only a medical professional can assess what a change means.
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When to see your GP
Do not wait months to see if it settles if something feels wrong. Make an appointment if a change persists beyond one cycle, feels different from your usual pre-period lumpiness, comes with visible skin or nipple changes, or simply worries you. You are not wasting anyone’s time. It is always better to be checked.
A note on family history
If you have a strong family history of breast or ovarian cancer, speak to your GP about your personal risk. You may be eligible for earlier screening or genetic counselling. Many women diagnosed with breast cancer have no obvious risk factors, so family history is useful information, not the only factor.
Breast checks are not about fear. They are about awareness. One minute a month helps you understand your normal and recognise change. If something shifts, acting early gives you the best chance of reassurance or timely care.
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