Spring is a time that many of us renew our vows to practice self-care. While I have written extensively about self-care (or what I like to call “health non-negotiables”) in a broader sense here and here and here, this post is specifically written for womxn (including trans) and those assigned female at birth. If you or someone you love experience cyclical breast pain and swelling, or want to re-establish a meaningful relationship with your breasts, please read on and share.
From an Ayurvedic point of view, Spring is an ideal time to start thinking about enhancing the function of the body’s natural detoxification and elimination systems (read more here). For the purpose of this post, we will focus on the Lymphatic System and its relationship with the breasts.
The Breasts
The breasts are composed of of lymphatic, glandular, fatty, and connective tissues. Their composition and location leave them vulnerable to imbalance, as their health relies on many different factors to function optimally.
The breasts close proximity to the axillary lymph nodes– important lymph drainage sites in the armpit area– leave them susceptible to lymphatic congestion and a build-up of toxins if these sites aren’t working properly.
As they also consist of fat and glandular (mammary) tissue, the breasts are estrogen-sensitive, causing many women to experience cyclical pain and swelling before and during menstruation. This usually indicates a condition called fibrocystic breasts, in which this cyclical involution of breast tissue creates pain and swelling, and eventually forms lumpy, rope-like adhesions of connective and fatty tissue within the breasts. Hormonal imbalance– usually estrogen dominance– plays a large role in fibrocystic breasts, and can be addressed through lifestyle factors– nutrition, movement, stress, etc. This fluctuation of breast tissue can also cause cystic breast infections. And the fat in the breasts stores estrogen as well as toxins, all the more reason the make sure the Lymphatic System and hormones are balanced.
The breasts rely on connective tissue for structure and support. Cooper’s ligaments anchor the breasts to the chest wall. Wearing a well-fitting bra is important, especially while being active, otherwise the Cooper’s ligaments can stretch and become damaged over time, resulting in pain and shape-change. However, most people wear the wrong size bra and are not getting the support that they need (especially larger-breasted people). Underwire can be necessary in cases of larger breasts, all the more reason to make sure it fits right– underwire can impede lymphatic drainage if worn incorrectly. This is why it is important to get properly educated and fit for bras by a professional.
Now, if a person is experiencing breast pain or swelling, it will take some deep digging into their health and lifestyle to find the root of the problem. While they and their practitioner are doing this detective work, there is one thing that can be practiced immediately: gentle breast self-massage.
Breast Self-Massage
How often do people talk about or meaningfully touch your own breasts? Often times breasts are constrained in ill-fitting and uncomfortable bras, and most of the caresses to our breasts are from a partner during intimate moments (which is wonderful, but that’s not the kind of touch I’m talking about here). From my time as a Certified Mastectomy Fitter (CFm), both my breast cancer patients and regular clients would be quick to criticize their bodies, especially their breasts, in the fitting room. Although many breast cancer patients would joke that their breasts had tried to killed them, as survivors they usually had a more positive outlook about their chest post-surgically, as well as their life. However, the general consensus on natural breasts seemed to be that they were a nuisance: they were never big or small enough, perky enough, full enough, high enough, never felt good enough, enough, Enough, ENOUGH!
Because of countless interactions like this, I truly believe that every womxn could benefit from cultivating a relationship with their breasts though self-massage, whether they have breast discomfort or not. Self-massage can be an enjoyable, sensual solution to both the strained relationship most breast-havers seem to have with their breasts and body image, and can be relieving if they experiences cyclical pain and swelling.
It’s important to note that I am not referring to deep tissue massage. Breast massage needs to be performed with a very light touch as not to bruise the delicate tissue (use the pressure you’d use to apply moisturizer). The lymph vessels also lie just below the skin. Light touch helps to open these vessels and encourage lymph flow, whereas medium or deep pressure will press them closed.
The breast strokes described below encourages the lymph to follow in the appropriate direction to drain. About 3/4 of each breast’s lymph drains to the axillary lymph nodes, while the quarter of the breast closest to the sternum drains towards the sternal lymph nodes. This sequence is inspired by the Manual Lymphatic Drainage (MLD) Therapists I encountered and studied under as a Massage Therapist, and the Lymphedema Therapists I met and worked with as a Certified Mastectomy Fitter.
See the video and instructions below!
Each of the following motions should be performed a few times. Do one breast at a time.
Step 1: Apply a small amount of oil to your hands. Cup your armpit with your palm and gently pump up and down to clear the lymph nodes.
Step 2: Gently lift and lower the breast in a pumping motion.
Step 3: Use the pads of your middle three fingers to do gentle strokes out from the nipple to the edges of the breast like a star *.
Step 4: Use upwards strokes with the palm to drain the lymph from the outer breast up into the armpit.
Simple, easy, and effective! I like to do this daily as I moisturize my body after a shower. I’ve personally experienced breast swelling and tenderness before menstruation for many years. When I began practicing this sequence consistently, I noticed a HUGE change in the amount of swelling and pain each cycle. And now, after I addressed the root cause of the brain (estrogen dominance), the swelling and pain are virtually gone!
Contraindications
Breast massage is generally beneficial for every breast-haver, including those who are currently undergoing breast cancer treatment, as well as survivors. However, hold off if you have an acute infection or undiagnosed discharge or lumps, and make an appointment with your doctor right away. If you have lymphedema, the above protocol may not be appropriate for you– it’s important to follow the instructions of your Lymphedema Therapist. If you have any concerns as to whether breast massage is appropriate for you for any reason, please consult your physician first.
In next week’s post, I will teach you how to make a Dandelion & Violet-Infused Breast Massage Oil. Stay-tuned!
Were you already practicing self-breast massage, or did you try it after reading this post? Please let me know about your experience &/or own personal breast self-massage practices in the comments below!
Hi, thank you for this helpful massage, can it be done multiple times a day?
You can certainly perform this multiple times a day, especially when the breasts feel congested. Congestion can commonly occur around one’s period and can feel like pain or swelling as a part of their PMS symptoms. This can be due to hormone fluxuations, which can cause conditions like fibrocystic breasts. Hope this helps!