Pumping 101: How to Start Breast Pumping for Beginners
New to breast pumping? You’re not alone. Whether you’re planning to return to work, build a freezer stash, or just need a break from nursing, figuring out how to start pumping breast milk can feel like a lot. How often should you pump? Will your supply keep up? What’s the best pump for you? If you’re still choosing a pump, you can also check out my expert picks for the best breast pumps 2026 for help deciding what’s right for you.
The good news — with the right setup and a little practice, pumping can quickly become a natural, stress-free part of your feeding routine. In this beginner’s guide, I’ll walk you through when to start, how often to pump, and my go-to tips for making your pumping journey easier and more successful.
Quick Start to Pumping
If you’re new to pumping, it might feel overwhelming at first. But with the right information and a little practice, you’ll get the hang of it. Here are some quick steps to get started:
- Choose a breast pump – Decide between a manual, electric, or wearable pump based on your needs. Need help? Take my quick 2 minute Breast Pump Quiz!
- Check flange size – The correct flange fit is essential for comfort and milk output.
- Decide when to start – Some moms start immediately, others wait a few weeks.
- Pump every 2-3 hours if exclusively pumping, or after feedings to build a stash. Learn how to create a schedule that works for you.
- Learn storage rules – Here’s how to store breast milk safely.
- Learn the lingo – Pumping comes with a lot of terminology. Check out this pumping glossary to understand common terms.
- Stick with it! – Pumping takes time to get used to, but it gets easier.
What Are The Benefits of Pumping?
Breast milk pumping is a practical solution for breastfeeding mothers who are returning to work, facing latching issues, heading out for the night, or simply need a break from direct breastfeeding. It’s a way to get milk for your baby when you can’t or don’t want to breastfeed in person.
For moms, pumping provides flexibility, allowing you to build a milk stash and ensure your baby has access to breast milk even when you’re not available to nurse. It’s also a great tool that helps you maintain your milk supply, relieve engorgement, and provide milk for bottle feeding when needed.
For babies, pumped milk ensures they still receive breast milk’s nutritional and immune benefits even if they’re fed from a bottle. It can also be useful if a baby has trouble latching or if a mom returns to work and wants to continue providing breast milk.
Pumping also offers an opportunity to donate excess milk to milk banks, helping NICU babies and other infants in need. And while pumping might seem daunting at first, from my experience, it’s pretty straightforward once you get the knack of it. Whether you pump occasionally or exclusively, having a plan can help you make the most of your breastfeeding journey.
When Should I Start Pumping?
There’s no universal “right time” to start pumping. Every mom’s situation is different, and when you begin should depend on your personal circumstances and goals.
- Before returning to work – Start pumping 2-3 weeks before to practice and store milk, ensuring a smooth transition.
- Right after birth – If your baby is premature, has difficulty latching, or you want to establish a milk supply immediately, pumping in the hospital or at home in the first few days can be beneficial.
- 2-4 weeks postpartum – If breastfeeding is going well and you want to start introducing a bottle, this is a good time to begin pumping.
- 4-6 weeks postpartum – A great window for building a freezer stash before returning to work or being away from your baby for extended periods.
If you are new to pumping, I highly recommend consulting with a healthcare professional or a lactation consultant for personalized advice based on your specific situation. They can provide guidance on when and how to introduce pumping based on your baby’s needs and your breastfeeding goals.
Getting Started with Pumping
If you’re considering getting started with pumping then there are a few basics that you will need to consider. This includes choosing a pump, getting to know how it works, and ensuring that you have a great fit.
Choose the Right Breast Pump
Choosing the right pump is a crucial step in your pumping journey, and understanding your options can help tailor the experience to your specific needs. I go into more detail in my How to Choose a Breast Pump guide, but here are some key points to get you started:
Types of Breast Pumps
There are four main types of breast pumps: manual, electric, wearable, and hospital-grade.
- Manual pumps – These are inexpensive, quiet, and ideal for occasional pumping.
- Electric pumps – More efficient and great for frequent pumping.
- Wearable pumps – Allow hands-free pumping, perfect for multitasking.
- Hospital-grade pumps – Designed for exclusive pumpers or those with low milk supply.
Factors to Consider When Choosing a Breast Pump
When choosing a breast pump, it is important to consider your individual needs and preferences. Some factors to consider include:
- Frequency of use: If you plan to pump frequently, an electric or hospital-grade pump may be the best option.
- Portability: If you need to pump on-the-go, a manual or portable electric pump may be more convenient.
- Comfort: Look for a pump with adjustable suction and speed settings to ensure maximum comfort.
- Cost: Breast pumps can range in price from less than $50 to several hundred dollars. Consider your budget when choosing a pump. You can even opt to rent a breast pump depending on your needs.
Understanding Your Pump
Before you start pumping, make sure you take the time to understand how your pump actually works.
From my experience, breast pumps all operate differently. Whilst some have similarities, they all come with their own unique features and settings. I highly recommend, taking 5 minutes to read the instruction manual and make sure you understand the different features, flange sizes, assembly, and maintenance.
Try assembling and disassembling the pump to get comfortable with its components. Experiment with adjustable settings for suction strength and speed. Power up the pump to understand its noise and rhythm. Practice proper cleaning following the manual’s guidelines, considering dishwasher-safe parts or handwashing.
Making sure you are familiar with your pump before you start pumping milk can save you a lot of heart ache in your first few pumping sessions.
Keeping your pump clean and well-maintained is crucial for hygiene and performance.
Finding the Right Flange Size
Ensuring you have the correct flange size is crucial for an effective and comfortable pumping experience. The flange, or breast shield, is the part of the pump that fits over your nipple. If it’s too small, pumping may be painful and inefficient. If it’s too large, your nipple may not move properly within the tunnel, reducing milk extraction and causing discomfort.
Don’t assume the flange size that came with your pump is suitable! You need to measure your nipple diameter (before pumping) to find the best fit. A properly sized flange should allow your nipple to move freely in the tunnel without excess rubbing or too much space.
If your flanges are too big, flange inserts can help reduce the size. For example, if your pump comes with a 24mm flange, using an insert can bring it down to 19mm. If your flange is too small, you may need to purchase a larger size separately.
Flange size can change over time, especially in the postpartum period. It’s a good idea to reassess your fit if you experience discomfort, pain, or a drop in milk output. If you’re unsure about sizing or continue to experience pain, a lactation consultant can provide personalized guidance and support.
Here is my in-depth guide for how to choose your breast pump flange size.
Effective Pumping Techniques
To maximize milk output, finding the right technique is key. Start by massaging your breasts before pumping to encourage letdown. Using a warm compress can also help stimulate milk flow. Position the flange properly, ensuring a tight seal for effective suction.
Adjusting the pump settings to mimic a baby’s natural sucking pattern can improve efficiency. Start with a faster, lower suction to stimulate letdown, then switch to a slower, deeper suction to express more milk.
If your output seems low, try hands-on pumping—massaging your breast while expressing milk—to increase yield. Some moms find power pumping (pumping in short bursts over an hour) helps boost supply.
Best Times to Pump
Determining the best time to pump depends on various factors and personal preferences. Many moms prefer to pump in the morning, about an hour after their baby’s first feed, when milk supply is naturally higher. Others pump between feedings when breasts aren’t overly full to maintain supply. Some moms also pump at night after the bedtime feed or right before going to bed to relieve fullness and store milk for nighttime feeds.
If you’re exclusively pumping, you should aim to pump every 2-3 hours to mimic a newborn’s feeding schedule. Establishing a consistent pumping routine helps signal your body to produce milk regularly and maintain supply.
Listening to your body’s cues—such as feeling full between feeds or recognizing longer stretches of baby sleep—can help determine the best times to pump. Every mom’s routine is different, so finding a schedule that fits your lifestyle while keeping milk production steady is key.
Related: How to Create a Pumping Schedule
Common Pumping Challenges & How to Fix Them
Pain or Discomfort While Pumping
Breast pumping can sometimes cause pain and discomfort, but there are several ways to alleviate these issues. First, make sure your flange size is correct, as a poorly fitting shield can cause friction and soreness. If you experience pinching or discomfort, you may need to switch to a different flange size.
Adjusting the suction settings on your pump can also make a difference—start low and gradually increase to a comfortable level. Applying a warm compress before pumping and gently massaging your breasts can improve letdown and reduce pain. If discomfort persists, consult a lactation consultant or healthcare professional for personalized guidance.
Low Milk Supply
Struggling with low milk supply? Ensuring you pump frequently enough is key—aim for 8-12 sessions per day if exclusively pumping. Power pumping—pumping for 20 minutes, resting for 10, then repeating—can help stimulate additional milk production.
Staying hydrated and eating a balanced diet rich in lactation-friendly foods like oats, flaxseeds, and fenugreek may also help. Some moms turn to herbal supplements, but it’s important to check with a healthcare provider before trying new remedies. If supply issues continue, seeking support from a lactation consultant can provide tailored solutions.
Milk Won’t Let Down
Stress and discomfort can slow down the letdown reflex, making it harder for milk to flow. Finding a calm, quiet space to pump and looking at pictures or videos of your baby can help trigger letdown. Warmth and gentle breast massage can also encourage milk flow. Experimenting with different pump settings and suction levels may make a difference as well. If letdown remains a challenge, reaching out to a lactation consultant can offer further solutions.
How To Store Breast Milk
Proper breast milk storage is essential to ensure your baby gets safe, high-quality milk. Use clean, BPA-free containers and label each with the date. Here’s a quick guide:
| Storage Location | Duration |
|---|---|
| Room Temperature | Up to 4 hours |
| Refrigerator | Up to 4 days |
| Freezer | 6-12 months |
Frequently Asked Questions (FAQs)
How long should I pump per session?
Most moms pump for 15-20 minutes per session, but some may need longer to fully empty their breasts. If your milk slows but you still feel full, try massaging your breasts or switching back to a stimulation mode.
Can I pump and breastfeed at the same time?
Yes! Many moms pump one breast while nursing on the other to maximize milk output. This can also help stimulate your letdown reflex.
Do I need to wake up at night to pump?
If your baby is sleeping through the night and you want to maintain supply, pumping at least once overnight can help prevent dips in production. If you’re exclusively pumping, you should aim for 8-12 sessions per day, including night sessions.
How much milk should I be pumping?
This varies, but many moms produce 2-5 ounces per session after milk supply regulates. Newborns need 1.5-3 ounces per feeding, so adjusting based on your baby’s intake is key.
Final Thoughts on Breast Pumping Basics
Starting your pumping journey can feel overwhelming, but with the right knowledge and tools, it becomes a manageable and rewarding experience. Whether you’re pumping occasionally or exclusively, a structured routine, proper equipment, and a little patience can make all the difference. You got this, mama!
If you’re planning to combine feed with breastfeeding check out my How to Combine Breastfeeding and Pumping guide for more tips, sample schedules, and support on your journey.
