Whether you're exclusively expressing, building a stash, or preparing to return to work, creating a breast pumping routine that fits your life is key. But with so much advice out there, it can feel overwhelming to figure out when, how often, and how long to pump - especially when you're also juggling feeding, recovery, and sleep.
The good news? There’s no single “perfect” schedule. The best routine is the one that supports your milk supply, aligns with your lifestyle, and works for your body and baby.
Why Build a Pumping Routine?
Having a routine can help:
- Support or increase your milk supply
- Collect milk efficiently for future feeds
- Prepare for time away from your baby
- Avoid engorgement, blocked ducts, or mastitis
- Give your body structure and predictability - especially if exclusively pumping
A routine doesn’t have to be rigid. Think of it as a foundation, not a strict timetable.
Key Questions to Ask Before You Start
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Why are you pumping?
- Occasional relief?
- Preparing for work?
- Exclusive expressing?
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How old is your baby?
- Newborns may require more frequent pumping
- Older babies may allow for more flexibility
-
How often are you feeding at the breast?
- The less baby feeds directly, the more you'll need to pump to maintain supply
-
What’s your daily routine like?
- Do you need to express during work hours, overnight, or while travelling?
Sample Pumping Schedules
For Exclusive Pumping
In the first 6–8 weeks, mimic a newborn’s feeding pattern:
- 8–12 sessions in 24 hours
- Including at least 1–2 overnight sessions
- Aim for 15–20 minutes per session
This helps establish a strong supply. Use a double electric pump for efficiency.
Shop Lansinoh Rechargeable Double Electric Breast Pump
For Combination Feeding
- Pump 2–4 times a day to support supply and store milk
- Include a morning session (when supply is higher)
- Try pumping after breastfeeding or between feeds
Shop Lansinoh Wearable Pump Kit
For Occasional Pumping or Relief
- Use a manual pump as needed for:
- Engorgement
- Collecting milk while away
- Occasional bottle feeds
Shop Lansinoh® Manual Breast Pump
How Long Should You Pump?
- 15–20 minutes per breast (or both simultaneously with a double pump)
- Continue for 2–5 minutes after milk stops flowing to stimulate more milk
- Don’t worry if the amount varies - this is normal
Tips for Effective Pumping
- Relax first: Use deep breathing, a warm compress, or look at a photo of your baby
- Massage your breasts gently before and use breast compressions when pumping
- Pump at consistent times each day if possible
- Make sure your flange size is correct to avoid discomfort
How to Fit Pumping Into Your Life
- Set realistic goals - even one session a day can help
- Keep your pumping kit clean and ready to save time
- Pump while baby naps or after a feed
- Try hands-free pumping bras to multitask
- Use a pumping app or notes to track sessions, volume, and timing
Maintaining Supply While Pumping
To maintain or boost supply:
- Pump frequently - more often is better than longer sessions
- Stay hydrated and eat balanced meals
- Include skin-to-skin time with your baby
- Try power pumping once a day if you notice a dip (pump for 10 mins, rest 10, repeat for 1 hour)
What If It’s Not Working?
If you’re struggling to build a routine or feel your supply is dropping:
- Speak to your midwife or a breastfeeding specialist
- Try changing your pumping time or environment
- Consider adding sessions or using a double pump for more output
Midwife’s Top Tips
- Don’t compare your pumping output to others - every body is different
- A missed session is not a failure - flexibility is key
- Night sessions are powerful for supply - consider keeping 1 overnight pump
- If pumping feels uncomfortable, check your flange size and settings
- Celebrate small wins - every drop is nourishment
Your pumping routine should support you, not stress you. There’s no perfect number of sessions or ideal output to aim for. Whether you’re expressing a little or a lot, your efforts are providing nourishment, comfort, and care for your baby.
