Essential Self care with Self Breast Massage

Self Breast Massage is an important part of self care.

A massage is something that needs to be recognized as having great therapeutic value. Even going for massage as “pampering” will help the immune system by stimulating the nervous system. A breast massage is something that is generally not offered in a massage session because it is considered intimate touch. In the US, breast massage is considered illegal in most states with a few exceptions. 

This can make both the receiver of breast massage and the therapist feel a bit awkward and the need for very clear communication, boundaries, consent and trust.

A therapist can teach you how to do breast massage for yourself and it is a wonderful self care practice.

A breast massage as a health practice needs more attention because the breasts contain glandular tissue, lymph nodes, blood vessels, nerves, ligaments and ducts. This area of the body is a meeting point on the body but does not have a muscle to help with lymph circulation. Pectoral muscles are under the breast.

• Breast massage helps to improve lymph flow, the lymph nodes in the breasts are directly connected to lymph nodes in the armpits and close to the subclavian vein where a  lymphatic vessel drains. 

• Lymph glands collect fluid, waste material and things like viruses and bacteria that are in the body tissue outside of the bloodstream known as metabolic waste. This needs to be eliminated. 

• Doing regular breast massage also helps with swelling that may be uncomfortable during certain times in a woman’s cycle which can be tender and painful.

• Help to identify possible lumps or dense tissue that may need attention.

• Relieve muscle tension in the chest. The breasts have ligaments and connective tissue that connects to the chest muscles such as pectoralis major and pectoralis minor. This connective tissue is also what gives the breasts their shape.Massage will help to relax the muscles of the chest that get very tight because we do almost all our activities like typing and lifting etc. in the front of our bodies.

• Relieve Mastitis, which is inflammation of the ducts in the breast, studies show women with mastitis have a higher risk of breast cancer.

• Relieve clogged milk ducts during breastfeeding.

• Post mastectomy swelling.

Self breast massage:

Seated 

• Situate yourself and be seated with one hand above and one below the breast cupping it. Give a gentle squeeze and feel all around the circumference of the breast. You may notice there are areas that are more dense or sensitive. 

• Massage back and forth and around keeping support of the breast. With the opposite hand e.g. right hand on top of left breast and chest with pressure move towards the left shoulder across the pectoral muscles. The left hand is supporting the breast. When you get to the armpit, grab the pectoralis muscle at the armpit and squeeze gently and massage, this is called “milking” the muscle. The fingertips will be in the armpit under the pectoralis muscle and the palm and thumb are on top of the pectoralis muscle. Do this a few times and then switch to the other side.

• Most women may feel sensitive as this area of the body does not get a lot of attention. 

• With both hands do gentle circles with the fingertips under the collar bone starting mid body and move outward toward the shoulder. This is where the subclavian muscle is and also where lymph drains.

• Massaging from the middle of the chest (breast bone) outward will help to relax the pectoral muscles and move fluid that may be on the centerline.

• Be gentle and use less pressure, the area tends to be sensitive.

Lying down 

• Raise one arm over your head and let it relax, if it is uncomfortable support it with a pillow. 

• You can use some coconut oil or sunflower oil as a lubricant, massage each breast one at a time starting in a circular motion from the nipple to until you are on the outer edge of the breast and stroke upwards towards the armpit. 

• Do this several times then switch to the other side.