This self-exam guide is included with each copy of the Bhreus Kormo benefit compilation CD. This plastic card is meant to be hung in the shower and includes both English and Spanish instructions.

See also the Cancer Quality of Life essay included in the booklet accomanying the CD.

Below is the text of the self-exam guide.

TOUCH YOURSELF!
and take part in your health.
The best time to examine your breasts is 2-3 days after your period is over, when your breasts are no longer tender and swollen. If you no longer menstruate, do it on the same day every month.

in the shower
Examine your breasts during a bath or shower because hands glide easily over wet skin. Fingers flat, move firmly over every part of each breast. Use right hand to examine left breast; left hand for right breast. Check for any lumps, hard knots or thickening.

before a mirror
Inspect your breasts with arms at your sides. Next, raise your arms high overhead. Look for changes in contour of each breast, swellin, dimpling of skin, or changes in the nipple. Then rest hands on hips and press down firmly to flex chest muscles. Left and right breast will not exactly match -- few women's breasts do. Regular inspection shows what is normal for you and will give you confidence in your examination.

lying down
To examine your right breast, put a pillow or folded towel under your right shoulder. Place your right hand behind your head -- this distributes breast tissue more evenly on the chest. Repeat for your left hand.

how do I examine my breast?
With your left hand, fingers flat, press firmly in small circular motions. Every time you touch your breast move your fingers in a circular motion so that you feel an area the size of a quarter. Repeat this movement, chosing one of the following patterns:

1. the circle
2. the up and down line, or
3. the spoke method