BREAST MASSAGE 101

101 Guide
To Breast Massage
& Self Checks

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CONTENTS
Introduction: ..........................................................3
A note from our Founder

Chapter 1: ...............................................................4
Unveiling the Intricacies of Your Breasts

Chapter 2: ..............................................................7
The Art of Self-Massage

Chapter 3:...............................................................10
The how-to steps

Chapter 4: ..............................................................13
Self-Checks – A Natural Progression

Chapter 5: ..............................................................15
Embrace Your Breasts with Confidence

Conclusion.............................................................16

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Introduction:
Welcome to our 101 guide to breast massage & self-checks,
extending a warm invitation for modern, wellness-minded
women of all ages seeking not only knowledge but a
supportive entry into the realm of proactive breast health.

We understand that for many women, thoughts of breast

massage and self-checks may have been pushed to the
sidelines, perhaps due to lack of clear guidance on how-
to, the fear of not getting it right, or the sterile and clinical
atmosphere that has historically surrounded these practices.

This guide aims to change that narrative, offering a friendly,

enjoyable approach to empower you in making breast care an
integral and enjoyable part of your wellness routine.

It's time to reshape our approach to breast wellness,

integrating it into our self-care and wellness routines as
seamlessly as we do our nails, gut health etc.

As the founder of Nuni Wellness, I am excited to guide you on

a journey where breast health is not just a task but a nurturing
act of self-care, ensuring you feel confident, informed, and
connected to your body. Here's to making breast care an
inviting and enriching aspect of your overall well-being!

With love & happy boobs,

Daisy
Founder

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Chapter 1:
Unveiling the Intricacies of Your Breasts

By gaining a deeper understanding of our breast

anatomy and the hormonal factors at play, we are
better equipped to appreciate the unique beauty
and complexity of our breasts and take proactive
steps to support their health.

a. Understanding Before we delve into the art of breast massage

and self-checks, it's important to understand the
Breast Anatomy remarkable anatomy of your breasts. Your breasts
are more than just a symbol of femininity; they
are a complex network of tissues, glands, and
ducts. These beautiful and intricate structures
are designed to nourish and protect, but like any
part of your body, they need care and attention to
thrive.

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Continued...

Let's explore the key components of breast anatomy.

Breast Lobes and Ducts: Your breasts are Areola and Nipple: The areola is the darker,
composed of 15-20 lobes, each with its own set pigmented area surrounding the nipple. The
of milk ducts. These lobes are responsible for nipple contains milk ducts and is a central point
producing milk during lactation. The milk ducts for breast health checks and breastfeeding.
carry milk from the lobes to the nipple.
Blood Vessels and Lymphatic System: The
Fatty Tissue: The bulk of your breast's volume is breasts have an extensive network of blood
made up of fatty tissue. These tissues provide the vessels and lymphatic vessels. Blood vessels
softness and shape of your breasts. The amount of supply oxygen and nutrients to the breast tissues,
fatty tissue varies from person to person and can while the lymphatic system helps drain excess
change over time, particularly with factors like age fluids and waste products from the breast,
and weight fluctuations. supporting overall health.

Connective Tissues: Fibrous connective tissues

provide structural support to your breasts. These
tissues help maintain the shape and integrity of
your breast.

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b. The Role of Hormones:

Hormones play a vital role in the development,

functioning, and changes within the breasts.
Two hormones, estrogen and progesterone, are
particularly influential:

Estrogen: Estrogen is the primary female sex hormone

responsible for breast development during puberty. It
stimulates the growth of mammary ducts, shaping the breasts
into their mature form. Estrogen levels fluctuate throughout
your menstrual cycle and decrease during menopause. These
fluctuations can cause changes in breast size and tenderness.

Progesterone: Progesterone works in conjunction with

estrogen to prepare the breast for potential pregnancy. It
stimulates the development of milk-producing glands within
the lobes. During pregnancy, high levels of progesterone
contribute to breast fullness and, after childbirth, initiate
lactation.

The interplay of these hormones throughout your life stages,

from puberty to pregnancy and menopause, leads to natural
changes in your breast size, shape, and composition.

Understanding these hormonal fluctuations is essential for

recognising when changes are within the range of normal and
when they may warrant further attention. It also highlights the
importance of hormone balance for maintaining breast health,
which can be influenced by diet, lifestyle, and overall well-
being.

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Chapter 2:
The Art of Self-Massage

Now, let's shift our focus to self-massage. Self-

massage is a gentle and empowering practice
that can benefit your breast health in multiple
ways. There are three key benefits of breast self-
massage.

• Nourishment:
1. Promoting Fresh
Enhanced blood flow brings a richer supply of
Blood Flow: oxygen and nutrients to your breast tissues. This
nourishment supports overall breast health and
Regular breast massage helps maintain their vitality.
can improve circulation,
• Reduced Stagnation:
nourishing your breast Improved circulation reduces the risk of
tissues and promoting stagnation in breast tissues. Stagnation can
overall health. lead to discomfort, tenderness, and even the
development of benign lumps, which are more
common in areas with poor circulation.

• Healthy Cell Function:

Good circulation supports healthy cell function.
It can help in repairing damaged cells and
removing waste products, contributing to the
overall well-being of your breasts.

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Continued...

2. Enhancing Lymphatic Drainage

• Reduction of Toxins:
Gentle massage can aid in
Self-massage can help in flushing out toxins
the movement of lymph, that may accumulate in the breast tissue. By
helping your body remove encouraging the flow of lymph, you're aiding your
waste and toxins, reducing body's natural detoxification process.
the risk of breast health
• Swelling and Inflammation:
issues. Promoting lymphatic drainage can help reduce
swelling and inflammation in the breast area.
This is particularly important for women who
experience breast discomfort or swelling during
their menstrual cycle.

• Risk Reduction:
An efficiently functioning lymphatic system
can reduce the risk of developing conditions
that may affect the breasts, such as cysts or
fibroadenomas, which are often related to fluid
accumulation and lymphatic congestion.

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3. Facilitating Detoxification

Self-massage can assist your • Cellular Detox:

body's natural detoxification By stimulating circulation and lymphatic

drainage, you assist your body in eliminating
processes and contribute to
waste products and damaged cells. This is an
your overall well-being. essential aspect of cellular detoxification.

• Lymph Node Health:

Regular self-massage can also help maintain the
health of your axillary (underarm) lymph nodes.
These nodes play a crucial role in filtering toxins
from the breast area.

• Overall Well-being:
The holistic benefits of self-massage extend
beyond the breasts. Detoxification contributes
to your overall well-being, as it helps maintain
the health of the entire body, reducing the risk of
health issues

By embracing self-massage as a part of

your self-care routine, you can harness
these three interconnected benefits,
promoting not only the health of your
breasts but also your overall vitality and
well-being. Regular self-massage provides
a simple yet powerful way to take control of
your breast health and enhance the quality
of your life.

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THE HOW TO:

Here's a step-by-step guide to conducting a great self-
breast massage. While there’s no right or wrong way
to massage your boobs, this is the Nuni way – which
focuses on maximising the three key desired outcomes
– promoting fresh blood flow, enhancing lymphatic
drainage and facilitating detoxification.

Step 1.
Sweeping Strokes Apply body oil of choice to the palm of your hand, or directly
onto breast area.

With flat hands, apply gentle pressure and stroke outward

from the centre of your chest towards the underarms. This
technique encourages lymphatic drainage and helps flush
toxins.

Step 2.
Lift one arm up overhead and take the opposite hand to the
Lymphatic Pump
outer chest where it connects to the armpit & shoulder area.
Massage the lymphatic area of the upper chest and inner
armpit with gentle squeezing motions towards the armpit. By
doing so you are effectively pumping lymph fluid towards the
armpits.

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Place your arm down by your side or on your hip. Making your
Step 3. thumb and middle fingers into a “V” shape, using the same
V Squeezes squeezing motions, now work gently from the outer breast to
the nipple, changing hand position to access the under-boob
and inner parts of breast.

Mix things up with some gentle fingertip circles. Starting at

Step 4. the outside of your breast, using two fingers, spiral your way
Circulation Spirals around your boob until you work your way in to the nipple (give
it a little squeeze) and then reverse the movement, spiralling
back out towards your armpit. This technique aids in blood
circulation and helps distribute lymphatic fluids.

Moving above the breast now, massage under your collarbone

Step 5.
and across chest area in tiny circles with your fingertips, slowly
Collarbone Crawl travelling up towards the neck, the sides of the throat and right
up to the base of the ear.

Finish by gently squeezing your breasts without causing

Step 6:
discomfort, then releasing. This technique mimics the natural
Squeeze and Release contractions of the lymphatic vessels, supporting drainage
and promoting fresh blood flow.

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Continue the steps the other side, making sure to cover the
Step 7:
entire breast and chest area. Take your time and enjoy the
Repeat process.

Conclude your massage with a few deep, relaxing breaths

Step 8:
while cupping your breasts. Deep breathing helps you
Fill up your lungs remain centred and further supports lymphatic drainage and
detoxification.

Remember, the key to an effective breast self-massage

is regularity. Aim to practice self-massage at least twice
a week, preferably in front of a mirror. Don’t be afraid to
massage during your menstrual cycle when breasts may feel
more sensitive, these steps can help alleviate some of the
tenderness associated with your cycle, just be gentle with
yourself. Bonus points for going braless for a while afterwards!

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Chapter 4:
Self-Checks – A Natural Progression

Breast self-examinations can be a natural These self-examinations allow you to monitor

extension of your self-massage routine, rather any changes in your breast tissue, helping to
than a daunting and somewhat clinical process. better understand the unique landscape of your
boobs. Here are four key steps to consider while
We encourage women to choose one day a
performing your breast self-massage:
month to take a little extra time during their self-
massage ritual for a more self-examination style
check.

During your breast self-massage, take note of the normal

Step 1:
texture of your breast tissue. Familiarise yourself with how your
Be Mindful of breasts feel and the natural variations during your menstrual
Texture cycle.

Step 2: As you massage your breasts, pay attention to the appearance

of your breast skin. Look for any changes in texture, colour, or
Observe Skin
visible abnormalities, such as dimpling, redness, or rash-like
Changes areas.

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Step 3: Incorporate a dedicated step during your massage to feel for

lumps or irregularities within your breast tissue. Use the pads
Check for Lumps or
of your fingers in a gentle, circular motion to explore your
Irregularities entire breast, including your under-boob, side boob and under
your armpits.

Examine the areola and nipple area carefully, looking for any
Step 4:
changes in colour, shape, or size. Gently squeeze the nipple to
Monitor Nipples check for any unusual discharge.

It’s a great idea to keep a record of your self-examinations,

Document Your
even just a notes page on your phone. Pop in any changes you
Findings observe, including the date and the specific location of any
lumps or irregularities. Regular documentation will help you
notice any reoccurring trends, track any changes over time,
and provide valuable information for healthcare providers if
needed.

Remember, our bodies naturally change, and if you happen to

spot something that raises an eyebrow, don't worry—it's more
likely harmless than not. There's no such thing as a silly question,
especially when it comes to your health! Don't hesitate to chat with
your GP; it's always better to be on the safe side and get expert
advice when needed. Your peace of mind is worth it.

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Chapter 5:
Embrace Your Breasts with Confidence

There are profound benefits of staying in touch

with your breasts; and maintaining breast
health can actually have a positive impact your
overall well-being. Let's dive deeper!

Mind-Body Connection: A Lifestyle of Health:

Your breasts are intimately connected to your Engaging with your breast health is just
emotional and mental well-being. By maintaining one aspect of an overall healthy lifestyle. It
their health and being in tune with your body, encourages you to consider other factors
you strengthen the mind-body connection. like diet, exercise, stress management, and
This can promote a positive self-image, boost maintaining a healthy weight. All of these
self-confidence, and reduce stress and anxiety, elements collectively contribute to your well-
ultimately contributing to a better overall quality being and longevity, reducing the risk of various
of life. health issues beyond breast health.

Enhanced Self-Appreciation: Early Detection and Peace of

Embracing your breasts is a form of self-love and Mind:
self-appreciation. It encourages a healthy body The peace of mind that comes from early
image and self-acceptance. Celebrating your detection cannot be overstated. When we are
unique body and taking steps to care for it fosters in tune with our breasts, we are more likely to
a sense of self-worth and appreciation, benefiting identify any changes or irregularities quickly.
not only your physical health but also your mental Early detection often leads to earlier treatment,
and emotional well-being. which can significantly improve the outcomes of
various breast health issues. Knowing that we are
taking steps to protect our breast health provides
a sense of security and reduces the anxiety
associated with potential health concerns.

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Conclusion
As we conclude this journey, I trust that this guide has
highlighted the fact that our boobs deserve the same care,
attention, and love we give to the rest of our bodies.

By seamlessly incorporating self-massage and self-checks

into our routines, we're not just maintaining physical health -
this simple practice empowers us with confidence, peace of
mind, and an overall sense of well-being.

If you’d like to learn more about proactive

breast wellness, I invite you to join us on
Instagram @nuni_wellness, where we share
education, insider tips, and epic freebies. Hit
the notifications and be part of our community.

Together, we can take empowered steps to enhance our well-

being for a lifetime of healthy breasts and happiness. Because
when we know more, we can care better!

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DISCLAIMER: THIS EBOOK DOES NOT PROVIDE MEDICAL ADVICE. The information,
including but not limited to, text, graphics, images and other material contained in
this e-book are for informational purposes only. No material on this site is intended to
be a substitute for professional medical advice, diagnosis or treatment. Always seek
the advice of your physician or other qualitied health care provider with any questions
you may have regarding a medical condition or treatment and before undertaking a
new health care regimen, and never disregard professional medical advice or delay in
seeking it because of something you have read in this ebook.

@nuniwellness nuniwellness.com /nuniwellness

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