Performing regular breast self-exams is an important aspect of maintaining overall breast health. By checking your breasts regularly, you can become familiar with how they normally look and feel, making it easier to detect any changes or abnormalities that may signal a potential issue. Here is a step-by-step guide to performing a breast self-exam correctly:

1. Choose the right time: It is recommended to perform a breast self-exam once a month, ideally a few days after your period ends, when your breasts are less likely to be swollen or tender.

2. Look in the mirror: Begin by standing in front of a mirror with your arms at your sides. Look for any changes in the size, shape, or contour of your breasts. Check for dimpling, puckering, or redness of the skin.

3. Raise your arms: Next, raise your arms above your head and look for the same changes in the appearance of your breasts.

4. Check for nipple changes: Examine your nipples for any discharge, scaliness, or inversion. Note any changes in the direction of your nipples.

5. Feel your breasts lying down: Lie down on a flat surface with a pillow under your right shoulder and your right arm behind your head. Use the pads of your fingers to feel your left breast in a circular motion, starting from the outside and moving towards the center. Cover the entire breast and armpit area.

6. Feel your breasts sitting or standing: Repeat the same circular motion with your fingers while sitting or standing. Ensure that you apply different levels of pressure to feel the different layers of breast tissue.

7. Check for lumps or thickening: Pay attention to any lumps, thickening, or areas of increased firmness in your breasts. If you notice any changes, consult with your healthcare provider for further evaluation.

8. Repeat for the other breast: Repeat the same steps for your right breast, following the same circular motion and careful examination.

9. Take note of any changes: Keep track of any changes or abnormalities you notice during your breast self-exam, including the date and location of the change. This information can be helpful when discussing with your healthcare provider.

Remember that breast self-exams are just one aspect of maintaining breast health. It is important to also receive regular clinical breast exams and mammograms as recommended by your healthcare provider. By being proactive and informed about your breast health, you can increase the chances of early detection and successful treatment of any potential issues.