How to pump more milk in less time

When exclusively pumping, does the pumping regimen change over time or stay the same?

When you start exclusively pumping, most lactation consultants recommend that you pump the same number of times that your baby eats, which is about 8-12 times per day. Usually, each session is about 15 minutes.

Whether or not this changes as your baby gets older is completely up to you! There is no harm is keeping this schedule up as long as you continue to exclusively pump. However, most exclusive pumpers find pumping so often to be pretty exhausting and start to drop pumping sessions around the 6-8 week mark. (Here are some sample pumping schedules by age.)

When you drop pumping sessions, what you're really doing is consolidating your pumping time - you're pumping for the same amount of time per day, but just less often. So, for example, if you are pumping 8 times a day for 15 minutes, and you want to drop down to 7 times a day, you would add about 2 minutes to each of your 7 remaining sessions.

(Why drop pumping sessions if you're still going to have to pump for the same amount of time each day? It helps you avoid the hassle of stopping what you're doing, getting hooked up to the pump, and putting your breast milk away and washing your pump parts.)

Increasing the length of your sessions will help you maintain your supply; you'll pump less often, but get more milk at each session because you'll get multiple letdowns of milk.

Middle of the Night Pumping Sessions

The other thing that changes with regard to exclusive pumping schedule over time is overnight pumping. When your baby stops waking up in the middle of the night to eat, many women drop their middle of the night pumping sessions as well. 

This makes sense, as your pumping schedule should mimic your baby's feeding schedule (and also because you need to sleep). However, some women do decide to keep a middle of the night session if milk supply is an issue for them, because prolactin levels can be higher at night.

Managing Pumping with an Older Baby

Another thing that can change your pumping regiment as your baby gets older is how you manage to get your pumping sessions in. When your baby is a newborn, you may have family members or your partner home with you at times to help hold the baby when you need to pump, or you may be able to feed your baby a bottle while you pump with a hands-free pumping bra.

Older babies like to play with tubing and are mobile, so being tied to a pump can sometimes be more challenging. Luckily, their sleeping habits tend to be more predictable, so it's easier to schedule your pumping sessions for times when they are napping. (When this doesn't work, sitting next to baby in a high chair with some finger foods and/or toys is my best strategy for dealing with this.)

Going Back to Work

Another thing that might affect your pumping regiment over time is going back to work. In the United States, many new moms have to go back to work when their babies are 12 weeks old. The good news is that exclusively pumping moms are a bit ahead of the game - if you're an exclusive pumper, you are already very familiar with a breast pump, and you know your baby will take a bottle.

However, you do need to figure out how to fit your pumping sessions in with work. Women with office jobs may have an easier time with this, especially if they can work on a laptop with a hands-free pumping bra. If pumping at work for you is easy, it might make sense to do more pumping sessions at work so that you can spend the time that you do have at home with your baby.

Other moms, like teachers, have a harder time getting breaks from work to pump. If this is true for you, you might have to be creative with your pumping schedule in order to get your pumping sessions in, maybe by concentrating your pumping sessions at home before your baby gets up and after he goes to bed.

Moms who pump – whether they are heading back to work, caring for a baby who cannot breastfeed or wanting to build a freezer stash – are quick to know when their milk supply drops. And when that decrease is consistent, they may begin to worry they aren't providing enough milk for their baby.

Dawn Schindler, RN, BSN, IBCLC, is a lactation consultant at the Level IV Neonatal Intensive Care Unit (NICU) at Children's Health℠ and regularly works with pumping moms who want to increase their breast milk supply. She shares how moms can boost supply and answers some of the most commonly asked questions about pumping.

Can pumping decrease milk supply?

Pumping itself does not decrease your breast milk supply. In fact, it can help boost it. But if you are having trouble with low milk supply, the first step is to check that you are using the right breast pump.

"When a mom comes to us with pumping or supply questions, often the first thing we check is the mother's pump," says Schindler. "It's important that the pump being used not only works properly but that the pump parts also fit correctly." A lactation consultant can help assess that a breast pump is working for the mother to increase and support milk supply.

How to choose the right breast pump

Moms who pump regularly or exclusively should use a quality electric breast pump. If possible, choose a hospital-grade double electric pump that can effectively pump both breasts at once.

"A hand-held pump may not express enough milk and it takes more time to pump one breast at a time," Schindler explains.

Pay attention to the breast pump flange size

Breast pumps aren't one size fits all. The flange, or breast shield, is the portion that fits over the nipple. The flange should fit comfortably, covering the nipple and part of the breast with no gaps around the cup.

Select appropriate suction settings

Most breast pumps have several suction levels. However, higher suction doesn't mean you will extract more milk. "Breast pumps set too high can cause damage to the nipple and ultimately affect milk supply levels," says Schindler. "Make sure you are using the setting that is right for you."

Tips to increase breast milk supply when pumping

Beyond choosing the right breast pump, there are other ways moms can improve a low milk supply while pumping such as increasing pumping frequency, hydrating and eating well, having skin-to-skin contact with baby and creating a comfortable pumping environment.

Increase pumping frequency

Generally, moms should be pumping every 3 hours. Pumping more often can help stimulate breasts to produce more milk. Moms can try pumping both breasts for 15 minutes every two hours for 48-72 hours. Then moms can return to their normal pumping routine. Pumping for longer than 30 minutes may not be beneficial. This may just lead to sore nipples.

If pumping that often isn't feasible, Schindler and her team also suggest power pumping.

Power pumping lets moms maintain their regular pumping schedule but incorporates one hour of power pumping. Moms pick one hour in the day – usually in the afternoon when supply isn't naturally high or low – and pump 10 minutes on, 10 minutes off, for one hour.

"You may not get any additional milk after the first 10-minute session, but it's important to continue throughout the hour," Schindler says. "After moms do this once a day for 4-5 days, they may notice a small increase in their overall milk supply."

Moms can receive extra stimulation from the breast pump by changing the speed of the pump from stimulation or "massage" to milk removal or "expression" every 5 minutes while pumping. This may stimulate more milk production.

Hydrate and choose the right foods to increase milk supply

Getting enough rest, drinking plenty of fluids and eating a healthy diet high in protein are the best ways to help improve and protect milk supply.

Certain foods, called galactogogues, may help to increase milk production. Common foods used as galactogogues include oatmeal, brewer's yeast, garlic, spinach, fennel and almonds. However, a well-balanced diet is the best approach to stay healthy while pumping.

Schindler often advises mothers to avoid pills and supplements marketed to improve supply. "There's no magic pills moms can take to boost their supply," Schindler cautions.

"Herbal supplements aren't always monitored by the FDA so we can't know exactly what's in them. It's best to talk with your pediatrician about what's safe for you and baby and stick with the basics."

Research has shown that several foods and substances can negatively impact milk supply. Schindler encourages moms to avoid:

• Smoking
• Caffeine (limit to 1-2 servings per day)
• Cold and allergy medicines that contain Sudafed (Pseudoephedrine)
• Certain prescription medicine

Your pediatrician and obstetrician can help you find medicine that is safe to take while pumping and that won't impact your supply.

Make time for skin-to-skin

Skin-to-skin contact, also called kangaroo care, is when a mother or father holds a baby on their bare chest. This simple act has several benefits, including:

• Maintains the baby's body temperature
• Slows baby's breathing and heart rate
• Relaxes and comforts baby
• Promotes bond between baby and parents

Another important benefit for moms is that skin-to-skin also helps improve milk supply. Spend time snuggling with your little one and soak up important benefits for you and baby.

Set up a comfortable pumping spot

Make pumping as comfortable as possible. "Find a quiet spot where you can lay out your pumping equipment," Schindler suggests. "Arrange supplies, including bottles and caps, so you're not reaching for anything. Have a snack and bottle of water ready and put out a picture of your baby. When you're comfortable, you will be able to relax, which ultimately helps your milk supply."

It's important for moms to know that supply levels naturally go up and down throughout the day and over the course of time.

"Try not to get too discouraged if you notice a drop in milk supply," Schindler says. "A lactation consultation can help get to the bottom of your supply issues and offer more tips to increase supply."

Learn more

Through our highly trained lactation consultants and Pediatric Milk Lab, Children's Health is dedicated to supporting breastfeeding moms in caring for their children. See more tips for safely storing breast milk when pumping.

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