Dipsea Hike for Zero Breast Cancer & Vital Breast Self-Exam Info

October is Breast Cancer Awareness Month. Don't let any obstacles get in the way of your regular mammogram, self breast exam, or the fundraiser Dipsea Hike for Zero Breast Cancer on October 8th. Register now for this great opportunity for all ages and participate in a fun day hiking a 6-mile loop on Mt. Tamalpias – starting and ending in Old Mill Park, Mill Valley.

Together, we can only hope to cure breast cancer. Until that time, it's important for all women to do a routine self breast exam. 

Self Breast Exam

Step 1

Begin by looking at your breasts in the mirror with your shoulders straight and your arms on your hips.

Here's what you should look for:

  • Breasts that are their usual size, shape, and color
  • Breasts that are evenly shaped without visible distortion or swelling

If you see any of the following changes, bring them to your doctor's attention:

  • Dimpling, puckering, or bulging of the skin
  • A nipple that has changed position or an inverted nipple (pushed inward instead of sticking out)
  • Redness, soreness, rash, or swelling

Step 2

Now, raise your arms and look for the same changes.

Step 3

While you're at the mirror, look for any signs of fluid coming out of one or both nipples (this could be a watery, milky, or yellow fluid or blood).

Step 4

Next, feel your breasts while lying down, using your right hand to feel your left breast and then your left hand to feel your right breast. Use a firm, smooth touch with the first few finger pads of your hand, keeping the fingers flat and together. Use a circular motion, about the size of a quarter.

Cover the entire breast from top to bottom, side to side — from your collarbone to the top of your abdomen, and from your armpit to your cleavage.

Follow a pattern to be sure that you cover the whole breast. You can begin at the nipple, moving in larger and larger circles until you reach the outer edge of the breast. You can also move your fingers up and down vertically, in rows, as if you were mowing a lawn. This up-and-down approach seems to work best for most women. Be sure to feel all the tissue from the front to the back of your breasts: for the skin and tissue just beneath, use light pressure; use medium pressure for tissue in the middle of your breasts; use firm pressure for the deep tissue in the back. When you've reached the deep tissue, you should be able to feel down to your ribcage.

Step 5

Finally, feel your breasts while you are standing or sitting. Many women find that the easiest way to feel their breasts is when their skin is wet and slippery, so they like to do this step in the shower. Cover your entire breast, using the same hand movements described in step 4.


  • Ask your doctor to demonstrate how to do a self breast exam and what to look for. 
  • Try to do a self examination once a month to familiarize yourself with how your breast normally feel.
  • Examine yourself several days after your period ends.
  • If you feel a lump, don't panic. Talk to your doctor for further advice.
  • If you are worried about costs or have any questions contact the American Cancer Society at 1-800-227-2345 or the National Cancer Institute at 1-800-422-6237

* This life saving information is from the Breastcancer.org website.

Zero Breast Cancer helps individuals and communities understand scientific research on environmental risk factors and lifestyle variables that influence breast cancers. We promote disease prevention through targeted communication of evidence-based recommendations that support health and wellness at key stages of life. Visit them on their website, Facebook, Twitter, Instagram, & LinkedIn.