Raise your left arm. With the flat part of the fingers of your right hand, carefully examine your left breast. In a circular pattern, start from the outer top, pressing firmly enough to feel the tissue beneath. After one full circle, move an inch and circle again, continuing until you reach the nipple. Check the area above the breast, especially the armpit area for lumps or hard knots. Repeat on right breast.

Place your hands at your sides and check breasts for any changes in colour, size or shape, or dimpling or scaling of the skin. Check again, first placing hands on hips - pressing shoulders and elbows forward to flex chest muscles - then raising hands and clasping gently behind head.

With a pillow under your left shoulder, raise your left hand above your head. Examine your entire breast in the circular motion described in step 1. Repeat on your right breast. Also gently squeeze each nipple to check for discharge.

Breast self-examination should be done once a month two or three days after the end of your period.

Report any changes or irregularities to your doctor.