(Plus our guide to the best breast pumps on the market)

This content is reviewed and approved by our midwife Lydia Schorah

Breastfeeding is an incredible journey, but for many new mothers, pumping is a huge part of that experience—whether it’s to build a freezer stash, share feeds with a partner, or make returning to work a little smoother. But let’s be honest, pumping can feel like a full-time job in itself and it isn’t always straightforward. If you’re new to pumping or just looking to make it more efficient, here are the top 7 pumping tips to help you get the most out of every session.

1. Find the right pump for your needs

Not all pumps are created equal. Some mums pump multiple times a day, while others only do occasional sessions. Choosing the right pump makes all the difference.

Here are our recommendations for the top 3 breast pumps on the market::

• Elvie Pump – A wireless, wearable pump that fits inside your bra for hands-free pumping. 
• Nuliie Pump- wireless, wearable pump that fits inside your bra for hands-free pumping. 
• Medela Swing Maxi – A compact, efficient double pump that mimics a baby’s natural sucking rhythm, making it great for regular use.

2. Make sure you have the right flange size

The flange (the part that fits over your nipple) plays a huge role in comfort and milk output. If it’s too small, your nipple can rub against the sides and cause pain. Too big? It won’t create the right suction.

How do you know if it’s the right size?

• Your nipple should move freely inside the tunnel without too much rubbing.
• You shouldn’t feel pinching or pain.
• After pumping, your nipple shouldn’t look swollen or misshapen.

Most brands include a standard size, but many mums need to size up or down for a perfect fit. Most pumps come with a flange size guide tool in paper format so you can work out which is the right size for you and then order it.

3. Establish a pumping routine that works for you

Consistency is key when it comes to maintaining milk supply. Try to pump:

• At the same time each day to help regulate supply.
• After the first morning feed, as this is when milk supply is usually at its highest.
• Before bed if you want to build a freezer stash without affecting night feeds.

If you’re exclusively pumping, aim for 8-12 sessions per day in the early weeks, mimicking a newborn’s feeding pattern.

4. Create a comfortable pumping space

As you have quite likely already found out, pumping isn’t the most glamorous activity, but making it as pleasant as possible helps. Find a cozy, quiet spot where you can relax. Keep essentials nearby, like:

• A large water bottle (hydration is key)
• Snacks (because pumping hunger is real)
• A book, Netflix, or your phone to pass the time

A hands-free pumping bra is also a game changer—it frees up your hands so you can multitask or just scroll guilt-free.

5. Use breast compressions to maximise output

Milk flow slowing down? Try massaging and compressing your breasts while pumping. This helps drain more milk, especially if you notice your output decreasing before your session is done.

A simple technique:

• Gently massage your breast from the outer edges toward the nipple.
• Apply light pressure in circular motions while pumping.
• Hand express for a minute or two after pumping to get every last drop.

6. Store milk properly to avoid waste

After all that effort, you don’t want to waste a single drop! Follow these milk storage guidelines:

• Room temperature: Up to 4 hours
• Fridge: Up to 4 days in the main body of the fridge. Avoid shelves/by the door as the temperature of the fridge is warmer here. 
• Freezer: Up to 6 months (12 months in a deep freezer)

Label each bag with the date, and freeze in small amounts (60-120ml) to avoid wasting thawed milk. If your baby drinks less, you can always defrost more.

7. Don’t compare your output to others

Some mothers pump 150ml per session, while others get 30ml—and both are completely normal. Your milk supply is unique to you, and output varies depending on many factors like time of day, stress levels, and how often you nurse. 

It’s important to be aware that pumping isn’t effective for everyone and the amount expressed does not necessarily reflect the quantity of milk baby is receiving through breastfeeding. 

Instead of fixating on numbers, focus on:

• How your baby is growing and feeding.
• If they’re having enough wet and dirty nappies.
• How you feel overall—because stress can impact supply too!

Pumping can feel overwhelming at first, but with the right equipment, routine, and mindset, it becomes much easier. Whether you’re an exclusive pumper or just pumping occasionally, know that you’re doing an amazing job.

If you need more support with breastfeeding or pumping you can use our chat box on your membership dashboard to ask a question to our team of midwives. Or consult the national breastfeeding helpline. 

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