Whether you're exclusively breastfeeding, expressing milk occasionally or exclusively pumping, learning how to use a breast pump can feel overwhelming at first.
The good news is that every feeding journey is different, and there isn't one "right" way to do it.
Knowing when to pump, how often to express and how to store breast milk safely can help make feeding your baby easier and give you more flexibility throughout the day.
This guide covers everything from pumping schedules and flange sizing, to increasing your milk supply and returning to work while pumping.
Contents:
- How Often Should You Pump
- Pumping Schedule for New Mums
- Breast Pump Flange Size Guide
-
How to Increase Milk Supply
- Wearable Breast Pump vs Traditional Pump
- How to Store Breast Milk Safely
- Exclusive Pumping & Returning to Work
- Night Pumping Tips
- Frequently Asked Questions
How Often Should You Pump?
How often you pump depends on your baby's age, whether you're breastfeeding directly and your feeding goals.
If you're exclusively pumping, you'll usually need to pump as often as your baby feeds to establish and maintain your milk supply. For most newborns, that's around 8 to 12 pumping sessions every 24 hours.
If you're combining breastfeeding with pumping, you may only need to express once or twice a day, perhaps after your baby's morning feed when milk supply is often at its highest. Once you've found your breastfeeding routine, pumping should feel a little easier.
It's important to remember that pumping isn't about sticking rigidly to the clock. Milk production works on supply and demand, so regular milk removal tells your body to keep producing milk.
General pumping frequency
| Baby's Age | Pumping Sessions |
|---|---|
| 0-6 weeks | 8-12 per day |
| 6-12 weeks | 7-9 per day |
| 3-6 months | 5-7 per day |
| 6+ months | Depends on breastfeeding routine |
Every mum's routine is different, so use these as a guide rather than strict rules.
Pumping Schedule for New Mums
Creating a simple routine can help you establish breastfeeding while avoiding engorgement.
Here's an example schedule for exclusive pumping:
| Time | Session |
|---|---|
| 6am | Pump |
| 9am | Pump |
| 12pm | Pump |
| 3pm | Pump |
| 6pm | Pump |
| 9pm | Pump |
| Midnight | Pump |
| 3am | Pump |
As your milk supply becomes established, your pumping routine may naturally become less frequent.
If you're breastfeeding directly, your schedule will look very different. Many mums simply add one pumping session after their baby's first morning feed to build a freezer stash.
Top Tip:
If you're having difficulty expressing breast milk, ask your midwife, health advisor, or a breastfeeding supporter for help.
Breast Pump Flange Size Guide
Choosing the correct breast pump flange size is one of the biggest factors in successful pumping.
A flange that's too small can cause discomfort and restrict milk flow, while one that's too large may reduce suction and make pumping less efficient.
Signs your flange fits correctly include:
- Comfortable pumping
- Nipple moves freely inside the tunnel
- Minimal rubbing
- Milk flows steadily
- Little pain afterwards
Signs your flange may be the wrong size:
- Pain while pumping
- Cracked nipples
- Reduced milk output
- Excess areola being pulled into the flange
- Nipple rubbing against the sides
Many pumps include multiple flange sizes, making it easier to find your best fit.
How to Increase Milk Supply
If you're worried about your milk supply, you're certainly not alone.
Many new mums experience temporary dips in supply, especially during growth spurts, periods of stress or when establishing breastfeeding.
The best ways to support milk production include:
- Pump or feed more frequently
- Make sure your flange fits properly
- Stay hydrated
- Eat a balanced diet
- Practise skin-to-skin contact
- Ensure your breasts are emptied effectively
Power pumping can also help some mums increase supply. This involves pumping in short bursts over around an hour to mimic cluster feeding.
Remember, a pumping session isn't always an accurate reflection of how much milk your baby receives when breastfeeding directly.
Wearable Breast Pump vs Traditional Pump
Choosing between a wearable breast pump and a traditional electric pump depends on your lifestyle and feeding routine.
| Wearable Pump | Traditional Pump |
|---|---|
| Hands-free | Usually requires sitting still |
| Fits inside your maternity bra | External motor |
| More discreet | Often more powerful |
| Ideal for multitasking | Ideal for establishing supply |
Many mums choose a wearable pump because it allows them to continue caring for their baby, work from home or complete household jobs while expressing milk.
Traditional pumps remain a good option, particularly during the early weeks when establishing milk supply.
How to Store Breast Milk Safely
Once you've expressed milk, storing it safely helps protect its quality and nutritional value.
Breast milk storage guide
| Storage Location | Recommended Time |
|---|---|
| Room temperature | Up to 6 hours |
| Fridge | Up to 8 days (4°C or below) |
| Freezer | Up to 6 months is ideal |
Always label expressed milk with the date and time before storing.
Can you mix breast milk from different pumping sessions?
Yes, but only once freshly expressed milk has been cooled in the fridge first.
Never add warm milk directly to already chilled or frozen milk, as this can raise the overall temperature and increase the risk of bacterial growth.
Top Tip:
Breast milk storage bags are the best way to store your milk safely.
Exclusive Pumping & Returning to Work
Exclusive pumping means feeding your baby expressed breast milk instead of nursing directly.
While it takes planning, many mums successfully exclusively pump for months or even years.
Some helpful tips include:
- Pump consistently
- Replace pump parts regularly
- Freeze extra milk when possible
- Invest in a comfortable pumping bra
- Keep spare breast milk bags available
Returning to work while pumping
Returning to work doesn't have to mean stopping breastfeeding.
Before you return:
- Talk to your employer about pumping breaks
- Find a clean, private place to pump
- Take a cool bag with ice packs
- Keep spare pump parts at work
- Continue pumping at similar times to your baby's usual feeds
Keeping a regular routine helps maintain your milk supply even when you're apart from your baby.
Night Pumping Tips
Night feeds naturally stimulate prolactin, the hormone responsible for milk production.
If your baby is still feeding overnight, continue pumping around the same time if you're exclusively expressing.
To make night pumping easier:
- Prepare your pump before bed
- Keep water nearby
- Store clean pump parts in the fridge between sessions if appropriate
- Use an electric breast pump if it helps make overnight sessions easier
As your baby grows, you'll usually be able to reduce overnight pumping gradually.
Frequently Asked Questions
How long should I pump for?
Most pumping sessions last between 15 and 20 minutes, although some mums may need slightly longer depending on their milk supply and breast pump. The aim is to empty your breasts comfortably rather than pumping for a fixed amount of time. Once milk flow slows significantly and your breasts feel softer, your session is usually complete.
Does pumping increase milk supply?
Yes. Breast milk production works on supply and demand. The more frequently milk is removed, either through breastfeeding or pumping, the more milk your body is encouraged to produce. Consistent pumping, especially during the early weeks, can help establish and maintain a healthy milk supply.
How do I know if my flange size is wrong?
Pain, nipple rubbing, poor milk output and swelling are all common signs that your flange may not fit correctly. Your nipple should move comfortably inside the flange tunnel without excessive areola being pulled in. Using the correct size can make pumping far more comfortable and efficient.
Can I exclusively pump instead of breastfeeding?
Yes. Many families exclusively pump and successfully feed their babies expressed breast milk. Exclusive pumping requires a consistent schedule to maintain milk supply, but it can offer flexibility while still providing the nutritional benefits of breast milk.
Is a wearable breast pump worth it?
For many mums, yes. Wearable breast pumps allow you to express milk hands-free while looking after your baby, working or completing everyday tasks. They're particularly useful if you pump regularly and want more flexibility throughout your day.
Whether you're expressing occasionally or exclusively pumping, having the right equipment can make your feeding journey easier.
From wearable breast pumps and milk storage bags to breastfeeding essentials designed to support you from your baby's first feed and beyond.
Written by Leah Clements
Content Creator at BABYGO® for pregnancy, postpartum and baby care content.