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 In the ShowerUse slippery skin: Soaping up makes it easier to feel deep tissues.Technique: Use the pads of your three middle fingers, keeping them flat and together.2. In Front of a MirrorVisual inspection: With arms at your sides, and then raised high, observe your breasts for any changes in size, shape, or contour.Flexing: Place your hands firmly on your hips and press down to flex your chest muscles. Look for any puckering, dimpling, or bulging skin.Nipple check: Gently squeeze each nipple to check for unusual discharge.3. Lying DownFlatten the tissue: Place a pillow under your shoulder and put your arm behind your head on the side you are examining. This spreads the breast tissue evenly over your chest wall, making it thinner and easier to feel.Vary your pressure: Use a system of light (just under the skin), medium (middle tissue), and firm (down to the ribs) pressure in every spot.Follow a pattern: Use a spiral motion, vertical rows (like mowing a lawn), or a clock-face pattern to ensure you don’t miss any tissue.Don't forget the edges: Extend your exam all the way to your collarbone, cleavage, and into your armpit.When to Check & What to DoTiming: The best time to do your exam is two weeks after your period starts, when your breasts are least swollen. If you do not menstruate, pick a memorable, easy-to-remember day (e.g., the 1st of the month).What to report: Schedule a visit with your primary care provider or gynecologist if you notice persistent pain, hardened knots, skin changes (like an "orange peel" texture), or new nipple inversion.For a visual guide and step-by-step illustrations, you can visit the National Breast Cancer Foundation or Breastcancer.org.If you'd like, let me know: