A Breast Self-Exam (BSE) is a technique that individuals can use to check their own breasts for any changes or abnormalities. While it is not a substitute for regular mammograms or clinical breast exams, performing a BSE on a monthly basis can help you become familiar with the normal look and feel of your breasts, making it easier to detect any changes.

Here's a general guide on how to perform a Breast Self-Exam:

Choose a regular time: It's often recommended to perform a BSE at the same time each month, ideally a few days after your menstrual period ends. For postmenopausal women, choose a specific day each month.

In front of a mirror:

Stand in front of a mirror with your arms at your sides.
Look for any changes in the size, shape, or appearance of your breasts. Note any skin changes, such as redness, dimpling, or puckering.

Raise your arms:

With your arms raised, check for the same changes in front of the mirror.

Check your nipples:

Look for any changes in the appearance of your nipples, such as inversion or discharge.

Lie down:

Lie down on your back with a pillow under your right shoulder and your right arm behind your head.
Use the pads of your fingers on your left hand to explore your right breast. Use small, circular motions and cover the entire breast area, moving from the outside to the center. Make sure to cover the entire breast, including the armpit.

Switch sides:

Repeat the process on the left breast, using your right hand.

Apply different pressures:

Use light, medium, and firm pressures to feel different depths of breast tissue. Pay attention to any lumps, thickening, or hardened knots.

Check for discharge:

Gently squeeze each nipple to check for any discharge.

Repeat standing:

Finally, stand in front of the mirror again to look for any changes in your breasts' appearance.

If you notice any changes during a self-exam, it's important to consult with a healthcare professional promptly. Keep in mind that most breast changes are not cancer, but it's essential to get any concerns evaluated by a healthcare provider for proper diagnosis and guidance. Regular clinical breast exams and mammograms are also crucial components of breast health.