Unsure how to check your breasts? Research shows you're not alone

For a future where no one dies from breast cancer, women need to know the normal look and feel of their breasts. That way, changes can be spotted early, when treatment has the best chance of success.

This is especially important for women under the age of 45, who don’t yet have access to mammograms. For them, breast awareness is the first line of defence.

A recent UK study published in BMC Women’s Health explored how women aged 30–39 think about breast cancer and breast awareness. It found two big barriers: a belief that breast cancer wasn’t something they needed to worry about yet, and uncertainty about how to check.

“I’m not at risk”

Because the study excluded women with a close family history of breast cancer, many participants felt breast cancer wasn’t relevant to them. One woman described breast cancer as “future Me’s problem”, something that might only matter later in life.

More than half assumed the national screening programme reflected their risk. One participant explained, “I thought risk went up after 45 and that’s why screening starts then.” Another said, “Because I’m not in the programme, I figured the doctors aren’t worried about me, so I shouldn’t be either.”

But family history accounts for only 5–10% of cases. Most breast cancers occur in women with no family link. In New Zealand, the average age of diagnosis is 58, but younger women can – and do – develop breast cancer. Nationally, 13.3% of cases happen in women under 45. This number hides greater risk for younger wāhine Māori and Pacific women. For wāhine Māori, 17.1% of breast cancers occur under the age of 45. For Pacific women this number jumps to nearly 23%.

“I don’t know what I’m feeling for.”

The study also found that even women who understood they could be at risk often didn’t know how to check. Only 15% said they regularly looked at or touched their breasts.

One woman admitted, “I don’t know what I’m feeling for.” Another explained, “I couldn’t tell if what I felt was different or just part of my cycle. So, I stopped. It seemed pointless.”

Others worried they were getting it wrong. “I watched a YouTube video, but my boobs didn’t look like hers. I didn’t know how hard to press, or how long to check,” one participant said.

Why this matters?

Breast awareness isn’t about following a strict routine. It’s about regularly checking in with your body. Touching and looking for changes to what’s normal for you, so you can act quickly.

The takeaway?

Know your normal. Look at and touch your breasts regularly. And if something feels unusual — a lump, a dimple, discharge, or a change in shape or size — see a GP.

Got questions? Check out our handy guide to help you touch, look and get checked.

Breast awareness is simple, it’s powerful, and it can save lives.