Expressing for Your Journey: When to Pump, How Often & Getting the Most from Sessions

mfalqurashi
Nov 15, 2024
6 min read

Updated: Dec 13, 2025

Choosing to Feed Expressed Breastmilk

For some families, expressing breast milk can be a useful part of their feeding journey, while for others it may not be needed at all. This article looks at when expressing can help, how often it might be useful, and how to make sessions feel more manageable and effective.

you may want to express because of:

Medical Needs, babies in neonatal care or with feeding difficulties can still receive breastmilk, which may be expressed and given by syringe, bottle, or feeding tube.
Temporary Latch Issues, expressing milk can provide time for mothers and babies to resolve any latch challenges, such as tongue-tie or latch discomfort, without needing formula.
Returning to Work, expressing milk allows mothers to continue providing breastmilk even if they are separated from their baby during work hours or other commitments.
Mastitis and Engorgement Relief, expressing milk can relieve engorgement and help prevent or manage blocked ducts, when baby is not relieving the symptoms.
Breastmilk contains antibodies and live cells that help protect against infections, especially important in the early weeks. Breastmilk changes to meet the baby’s nutritional needs, providing the perfect balance of fats, proteins, and vitamins, The unique natural composition of breastmilk is also very gentle on a newborn's developing digestive system and promotes a healthy gut microbiome.
Reduced Illness Risk, breastfed babies have a lower risk of respiratory infections, ear infections, gastrointestinal issues, and some chronic conditions such as asthma and obesity later in life.
Feeding breastmilk through pumping or expressing still supports bonding and emotional connection, particularly when caregivers can be part of the feeding process.
Offering expressed colostrum and encouraging skin-to-skin contact can often reduce the need for supplements.

Why Collect Colostrum?

Colostrum, often referred to as "liquid gold," is rich in antibodies and nutrients that help protect and nourish a newborn.
Collecting colostrum can be beneficial for:
Feeding sleepy or reluctant newborns.
Providing extra nourishment and immune support, particularly for sick or preterm babies.
Supporting mothers who may experience delays in milk coming in fully, or who need a backup source of nutrition if their baby struggles to latch.

How to Hand Express:

Preparation is key

A warm bath or shower can help you relax and stimulate milk flow.
Find a comfortable position, perhaps seated and leaning slightly forward, but see what feels best for you.
A very gentle breast massage, moving from the back of the breast toward the nipple, can help the let-down reflex. (hand like reading a book
Place your thumb above and fingers below the nipple, forming a ‘C’ shape around the breast.
Position your fingers a couple of centimetres back from the nipple, then press inward toward your chest. Squeeze fingers together and draw them forward to express milk.
Repeat rhythmically, adjusting finger placement slightly if milk isn’t flowing. (do not slide your fingers over your skin)
Use a clean, sterile container or cup to collect milk, especially in the early days
For small amounts of colostrum, a sterile syringe can be used to gently draw up drops of colostrum from the nipple.
Keeping collection tools sterile is crucial to ensure milk is safe for your baby and to prevent contamination, especially if your baby is preterm or has special medical needs.
it can take a few days to see any results.

Which Breast Pump to Choose?

Breast pumps come in four main types, each differing in cost, portability, and efficiency:

Manual Pump Includes lever-operated and silicone pumps , which rely on hand power and/or suction to work.
Single Electric Pump, pumps one breast at a time.
Double Electric Pump, pumps both breasts simultaneously, ideal for exclusive pumpers. Portable, hands-free, and wireless options are available, with some controlled via smartphone apps.
Hospital-Graded Pump, high-powered double electric pump for multi-user needs; often rented due to higher cost and robust motor.
Wearable Pump: A cordless, discreet pump worn inside a bra, allowing for hands-free pumping while moving around.

Look for adjustable speed and suction settings, a range of flange sizes, and reliable reviews.

How to get the most out of your pumping session:

How to get the most out of your pumping session

Getting the most from a pumping session is not just about the pump itself. Your body’s milk release is strongly influenced by hormones, particularly oxytocin, which responds to comfort, familiarity, and relaxation.

Supporting milk release (let-down)

Oxytocin plays a key role in milk flow. Creating a calm, connected environment can help encourage this hormone and make pumping feel more effective.

• Holding your baby close or spending time skin-to-skin before or during pumping can support oxytocin release and help your body respond more readily.

• Breathing in your baby’s scent, or looking at your baby or a photo or video of them, can also trigger let-down by tapping into your body’s natural feeding responses.

• Taking slow, deep breaths and allowing yourself to pause can reduce stress, which can otherwise interfere with milk flow.

listening to a piece of music you enjoy and find relaxing

Relaxation matters

Relaxation can make a noticeable difference to pumping. Stress and tension can inhibit oxytocin, while gentle calm can support milk release.

• Try a short breathing exercise or moment of mindfulness before or during pumping.

• Choose a time when you feel most at ease, where possible, though this can be challenging with a newborn.

• Even small adjustments, such as a comfortable chair or a warm drink, can help your body settle.

Routine and timing

Your body makes milk in response to demand. Regular milk removal helps your body learn when milk is needed.

• Pumping at roughly the same times each day can help your body get into a rhythm and support a steadier supply.

• Choose times that feel realistic and manageable for you. A few consistent sessions are often more helpful than many that feel stressful or overwhelming.

• Over time, your body can learn to produce milk in response to these regular pumping times.

Practical tips that can help

Small, practical changes can reduce pressure and make pumping feel more manageable.

• Placing a sock or cover over the milk collector can help you focus less on volume and more on comfort and relaxation.

• Gently massaging the breasts before pumping can help stimulate milk flow.

• Using a warm, moist compress beforehand may support let-down.

Hands-on pumping

Hands-on pumping involves using your hands during pumping to help milk flow and drain the breast more fully.

This approach can help you express more milk in the same amount of time and may be particularly useful if you are exclusively pumping or expressing for a baby in NICU.

Simple steps for hands-on pumping:

• Start your pump as usual.

• Once milk begins to flow, gently massage and compress different areas of the breast using your fingertips or the flat of your hand.

• Aim for firm but comfortable pressure, it should not be painful.

• Move your hands around the breast rather than pressing in one place.

• When the flow slows, you can pause to massage again, then restart pumping or adjust the settings if needed.

If you notice pain, bruising, or soreness, ease off and seek support to review your technique.

A clear, evidence-based demonstration of hands-on pumping can be found in this Stanford University video:https://med.stanford.edu/newborns/professional-education/breastfeeding/maximizing-milk-production.html

Power pumping

Power pumping is a way of mimicking a baby’s cluster feeding to ask your body to make more milk.
It can be helpful if you are trying to boost supply, especially if you have had a dip after illness, missed feeds, or are building a freezer stash.
It is usually done once a day for a few days or a week, rather than all the time.

Example power pumping session (with a double pump):

Pump for 20 minutes
Rest for 10 minutes
Pump for 10 minutes
Rest for 10 minutes
Pump for 10 minutes

You can shorten or lengthen this to fit your life. The aim is several short bursts of pumping with rests in between, not perfection. If it feels too intense or stressful, it is fine to stop and go back to your usual routine and get support to review your plan.