Catching cancer in its earliest stages, when it can be treated most successfully, can increase the chances individuals who develop the disease go on to live long, healthy lives.

Doctors are not as familiar with their patients’ bodies as the patients themselves, so it is vital for people to be aware of anything that seems out of the ordinary regarding their physical well-being. In regard to breast health, familiarizing oneself with how the breasts look and feel can help women detect breast cancer sooner rather than later.

The Mayo Clinic says breast self-exams encourage breast awareness. A self-exam is a visual and manual inspection of the breasts that people perform on their own at home.

Opinions on the efficacy of breast self-exams are mixed. For example, a 2008 study of nearly 400,000 women in China and Russia reported that breast self-examination does not have a meaningful effect on breast cancer survival rates and may even lead to unnecessary tissue biopsies. In response to this and similar studies, the American Cancer Society stopped recommending breast self-exam as a screening tool for those with an average risk of breast cancer. Still, other organizations, such as breastcancer.org, advocate for breast self-exams when they are part of a comprehensive screening program that includes regular physical exams by a doctor, mammography, and ultrasounds and MRI testing.

The National Breast Cancer Foundation, Inc. says a breast self-exam can be performed at least once a month. Establishing a baseline early on can help women detect abnormalities that much sooner. The exam should be done a few days after a menstrual period ends. For those who have reached menopause, the exam should be performed on the same day of each month to establish consistent results.

There are a few different ways to conduct a breast self-exam. The Cleveland Clinic offers these three options and instructions.

1. While standing: Remove your shirt and bra. Use your right hand to examine your left breast, then vice versa. With the pads of your three middle fingers, press on every part of one breast. Apply light pressure, then increase the pressure to firm. Feel for any lumps, thick spots or other changes. A circular pattern often helps you ensure you check the entirety of the breast. Then you should press the tissue nearest your armpit. Check under your areola (the area around the nipple) and squeeze the nipple to check for any discharge. Repeat these steps on the other breast. A standing exam is easily performed in the shower.

2. While lying down: Breast tissue spreads out more evenly while lying down, so this is a good position to feel for breast changes, particularly for women with large breasts. Lie down and put a pillow under your right shoulder. Place your right arm behind your head. Using your left hand, apply the same technique as described in option 1, using the pads of your fingers to check the breast. Change the pillow to the other shoulder, and check the other breast and armpit. Remember to check the areolas and nipples.

3. Mirror examination: With shirt and bra removed, stand in front of a mirror. Place your arms down by your sides and look for any changes in breast shape, or any swelling and dimpling of the skin. Look for changes in the positioning of nipples. Next, place both hands on your hips and flex your chest muscles, once again looking for any changes while the muscles are in this position. Remember to look at both breasts.

Breast tissue extends to the armpit, collarbone and the top of the abdomen, so it is essential to look at all these areas, not just the cleavage and nipples.

A self-examination is not sufficient to detect breast cancer. The NBCF says mammography can usually detect tumors before they can be felt, making a mammogram the best exam for early detection. However, self-exams can be yet another tool for women to use to maintain breast health.