How To Pump Like A Pro: A Step-By-Step Guide For Beginners

🧽 Wash Your Hands First

I know this sounds basic, but trust me on this one. Before I touch any pump parts or my breast, I always wash my hands thoroughly with soap and warm water for at least 20 seconds. This simple step prevents contamination and keeps our precious milk safe for our little ones.

During my nursing career, I’ve seen too many cases of preventable infections, so I never skip this step — even when I’m exhausted at 3 AM.

🧴 Sterilize All Pump Parts

Here’s what I do, especially for that first session of the day:

• Breast shields (flanges) — these are the cone-shaped pieces that fit over your breast
• Valves or membranes — the tiny parts that create suction (and yes, they’re easy to lose!)
• Bottles or milk containers — where your liquid gold collects

I personally rinse everything in cool water first (hot water can make milk proteins stick), then wash with hot soapy water using a dedicated bottle brush, and let everything air dry on a clean dish rack. For deeper cleaning, I use steam bags or my microwave sterilizer once a day — it takes just 3 minutes and gives me peace of mind.

🪑 Create Your Comfortable Pumping Sanctuary

Ladies, this changed everything for me. I used to just plop down anywhere with my pump, but once I created an actual comfortable pumping spot, my let-down improved dramatically.

Here’s what I include in my pumping space:

• A comfortable chair with solid back support (I use my nursing glider)
• A large water bottle — hydration is crucial!
• My phone with photos of my babies
• A small table or cart to keep pump parts organized
• Snacks (because pumping makes me hungry!)
• A cozy blanket or shawl for privacy and comfort

Remember, stress literally inhibits your milk let-down reflex. The more relaxed you are, the better your body responds. I learned this the hard way during my stressful hospital shifts!

📍 Follow Your Pump’s Manual (Yes, Really!)

I’ve tested everything from electric pumps to manual pumps, and each one has its quirks. But here’s the basic assembly that most electric pumps follow:

1. Attach the valves to the breast shields — make sure they’re seated properly or you’ll lose suction
2. Connect the tubing (if your pump uses it) — check for any milk or moisture buildup
3. Attach the bottles or collection containers securely — nobody wants a milk spill!

Everything should click or twist into place firmly. If I can easily pull something apart, it’s not assembled correctly. Loose connections mean weak suction, and weak suction means frustrated pumping sessions.

🪑 Sit Upright & Truly Relax

This is where I see so many moms struggle (myself included at first!). Slouching forward trying to see the bottles actually reduces milk flow. Instead, I sit upright with good back support, sometimes placing a pillow behind my lower back.

Some of my favorite relaxation techniques:

• A warm compress on my shoulders before starting
• Deep breathing exercises (I count: breathe in for 4, hold for 4, out for 4)
• Looking at photos or videos of my babies
• Listening to calming music or a favorite podcast

I’ve pumped in hospital break rooms, airport bathrooms, and even my car — comfort isn’t always about the perfect environment, it’s about your mindset too.

📏 Center Your Nipple in the Flange (This Is CRUCIAL!)

Getting the right flange size was honestly life-changing for me. With my first baby, I didn’t even know flanges came in different sizes! I used whatever came with my pump and suffered through painful sessions.

Here’s how to position correctly:

• Place the flange centered over your breast
• Your nipple should be in the middle of the tunnel
• There should be a small amount of areola pulled in, but not too much
• Your nipple should move freely during pumping without rubbing the sides

I eventually ordered different flange sizes (ranging from 21mm to 27mm) and tested each one. The right size made such a difference — my output increased and pumping became comfortable instead of something I dreaded.

📢 Always Start on Low Suction

Here’s something I learned after making this mistake too many times: starting on high suction doesn’t mean more milk faster. In fact, it can actually inhibit your let-down!

I always begin on the let-down or massage mode (most modern top electric pumps have this). This mode mimics a baby’s initial quick, light suckling pattern — the one that triggers your milk ejection reflex. It’s usually faster cycles with lighter suction.

When I feel that familiar tingling sensation (sometimes I don’t even feel it, but I see milk starting to spray), that’s when I know my let-down has happened.

📈 Gradually Increase Suction

Once milk starts flowing, I slowly increase the suction to the highest comfortable level. And I want to emphasize comfortable. Pumping should never hurt!

Here’s my rule: The most effective suction is the highest level you can use comfortably for the entire session. For me, that’s usually around level 6 or 7 on my pump (which goes up to 12). Going higher doesn’t help — it just makes me tense up.

⏱️ How Long Should You Pump?

This is one of the most common questions I get! For me, a typical session lasts about 15-20 minutes when I’m double pumping (both breasts at once). When I was exclusively pumping with my second baby, I found that:

• 10-15 minutes is usually enough once my supply was established
• 20-25 minutes worked better in the early weeks when building supply
• Adding 2-5 minutes after milk stops flowing can help stimulate more production

I’m a huge fan of double pumping with a double electric breast pump. It saves so much time, and studies show it can actually increase overall output because stimulating both breasts simultaneously triggers more prolactin release. When I’m at work, this time-saving is essential!

🔄 Switch Modes If You Need To

Most electric pumps have two modes:

• Let-down mode: Faster, lighter cycles (like rapid tapping)
• Expression mode: Slower, stronger cycles (like slow, deep pulls)

I typically start in let-down mode, switch to expression once milk flows, but here’s a trick I discovered: sometimes I’ll switch back to let-down mode mid-session if the milk slows down. This can trigger a second let-down! Some moms experience multiple let-downs during a session, especially in the morning when prolactin levels are highest.

🧠 Stay Relaxed (I Know, Easier Said Than Done!)

Stress and tension literally block oxytocin — the hormone responsible for let-down. I learned this during my nursing education, but experiencing it firsthand really drove it home.

Here’s what helps me relax:

• Shoulder rolls — I do these before and during pumping
• Deep breathing — counting my breaths keeps me focused
• Looking at baby photos/videos — seeing my babies’ faces triggers oxytocin naturally
• Warm compress — I keep a heating pad nearby for tense sessions
• Gentle breast massage — stroking from the outer breast toward the nipple
• Podcast or music — distraction can actually help!

On particularly stressful work days, I’ve even done breathing exercises while pumping in the hospital break room. My coworkers thought I was meditating — and technically, I was!

📉 Reduce Suction Before Turning Off

This is something I wish I’d known from the beginning! Never just yank the flanges off while the pump is still running on full suction. Trust me, I did this once and the discomfort taught me the lesson permanently.

Here’s my ending routine:

1. Turn the suction down gradually or turn off the pump completely
2. Gently slip a clean finger between the flange and my breast to break the seal
3. Remove the flanges slowly and carefully

This prevents soreness, tissue damage, and those unpleasant red rings that used to show up around my breasts after pumping. Your breast tissue is delicate — treat it gently!

🍼 Store Your Milk Safely

As a nurse, safe milk storage is something I’m passionate about. Here’s my system:

1. Label immediately — I write the date and time on every container before storing
2. Use proper storage containers — breast milk storage bags or BPA-free bottles
3. Cool before combining — if adding to already cold milk, cool the fresh milk first
4. Store in the back — not in the refrigerator or freezer door where temperature fluctuates

I organize my freezer stash by date, using the oldest milk first. This “first in, first out” method ensures we’re always using the freshest milk possible.

👉 My Cleaning Routine (It’s Not As Bad As It Sounds!)

I’ll be honest — cleaning pump parts was one of my least favorite tasks, especially in those early sleep-deprived weeks. But I developed a system that makes it quick and painless.

Immediately after pumping, I:

1. Rinse with cool water first — this prevents milk proteins from sticking (hot water “cooks” the proteins and makes them harder to remove)
2. Wash in warm, soapy water — I use a dedicated bottle brush set just for pump parts
3. Rinse thoroughly again — no soap residue left behind
4. Let air dry completely — on a clean dish rack or drying mat

For sanitizing, I do a deep clean once a day (usually the last session of the day) using either:

• Microwave steam bags (3 minutes, so easy!)
• Electric sterilizer
• Boiling water for 5 minutes
• Dishwasher sanitize cycle (if parts are dishwasher-safe)

What To Do When You’re Not Getting Much Milk

We’ve all been there — staring at barely an ounce after a 20-minute session. Here’s my troubleshooting checklist:

After testing countless pumps for this site, I’ve learned that the “best” pump varies based on your specific needs. Here’s my quick guide:

I personally use different pumps for different situations. At home, I love my double electric. At work, I use a portable pump for convenience. For occasional outings, I keep a manual pump in my car. Having options gives you flexibility!

How often should I pump?

It depends on your goals! If exclusively pumping, aim for every 2-3 hours (8-12 times per day) in the early weeks, then gradually space out to every 3-4 hours. If building a stash, add 1-2 extra sessions per day. If pumping at work, pump as often as your baby would typically feed.

How much milk should I expect to pump?

This varies widely! In the early days, 1-2 ounces per session is normal. Once established, many moms get 2-5 ounces per breast per session. Remember: what you pump doesn’t reflect your total supply — babies are more efficient than pumps!

Can I refrigerate pump parts between sessions?

The CDC recommends washing parts after each use. However, many moms (including myself during work days) refrigerate parts in a sealed bag between sessions to save time. I only do this for 1-2 sessions, then wash thoroughly. Talk to your pediatrician about what’s right for your situation.

Why do I get more milk in the morning?

Prolactin levels are highest in the early morning hours! This is why most women have more milk between 2-6 AM. I always schedule my power pumping sessions in the morning for this reason.

Is it normal for pumping to feel awkward at first?

Absolutely! I felt so weird and robotic during my first sessions. It takes time to get comfortable with the sensation, the sound, and the process. Give yourself a few weeks — it becomes second nature!