breast self care

Person performing a breast self-examination, raising one arm and using the other hand to check for abnormalities on the breast.

Breast Self Care

Breast self-care is a vital part of overall health and healing, particularly for those recovering from surgery or managing breast health challenges. The PHAST protocol—Pump, Honk, Around, Support, Twist—is a gentle yet effective routine developed from the pioneering work of Cheryl Chapman, RN, and Aubrey Lesicki, LMT. This approach combines massage techniques and mindful movements designed to enhance circulation, reduce tension, and support the body’s natural healing processes. By incorporating these practices into your routine, you can take a proactive role in nurturing your breast health and emotional well-being.

LEARNING BY TOUCH: SELF BREAST/CHEST MASSAGE

Get Your Breast Care PHAST!

Breast Self-Massage Protocol

Illustration of a person performing a breast self-exam, showing arm elevation and hand movement for palpation.

P ump the arm while pressing the underarm
Reach the opposite hand under the armpit. WHile gently compressing and releasing this hand towards the ribs, lower and raise the arm. Think of a water pump. This is important to open the lymph pathway.

Illustration of a woman performing a breast self-exam, with one hand covering her chest.

H onk the horn
Press directly into the ribs. This will help move the deep lymph fluid between the breast and the chest wall muscles. This should be comfortable, but use some pressure.

Illustration of a person demonstrating circular breast self-examination steps on the left breast.

A round the clock
Using the opposite hand, move the hand in a circular direction around perimeter of the breast. This is to stimulate the top layer of skin and nerves of the breast. Use a lighter touch for this technique. Repeat in the reverse direction.

Illustration of a person performing a breast self-exam with hands pressing on the side of the breast and arrows indicating movement direction.

S upport and slide the whole breast. Place both hands under one breast. Lift the breast and slide from side to side, or up and down, to reduce adhesions between the breast tissue and the muscle. Move in different angles. This is a larger motion that relieves tension in the neck.

Illustration of a person conducting a breast self-exam.

T wist horizontally back and forth. Put one hand on top of the breast and one hand underneath the same breast. Move hands in opposite directions. This is to break up adhesions in the glandular tissue, so the pressure is medium.

Consider PUMPING the underarm again as a final step, to encourage movement of all the lymph that was released. This relaxing process is best to do in the evenings, after removing your bra, but you are encouraged to practice this any time. The amount of time spent is dependent on the person, but typically takes 2-3 minutes. If you are not sure of yourself in the beginning, start "five by five": perform these 5 steps, 5 times.

Memory Aid: "Pump the brakes and honk the horn as you go around the mountain. Watch for rock slides and twists and turns in the road."

Acknowledgement: Developed from the heroic insights of Cheryl Chapman, RN www.CherylChapman.com. Routine taken from Aubrey Lesicki s (2014) wonderful work at www.breastremedyseattle.com. To watch a demonstration, search "Breast Remedy Seattle on You Tube!