The Art of Pumping 🎨 Why It’s More Than Just Suction & Schedules!!

When I first went back to work as a new mom, I thought I had everything figured out. I had my pump, a solid schedule, and even my own office where I could pump in peace. It should have been easy, right? But it wasn’t.

That experience is what set me on the path to becoming a breast pump expert and coach for working moms because I realized that pumping is more than just a science—it’s an art.

If you’re struggling with pumping, it’s not just about having the right pump or the perfect schedule. It’s about learning how to use your pump intentionally and understanding the different factors that impact your milk supply.

In this post, I’ll walk you through the key areas of pumping that make the biggest difference, common mistakes to avoid, and how to troubleshoot supply challenges. By the end, you’ll have a better understanding of how to approach pumping with a balance of science and flexibility so you can get the milk you need without it taking over your life.

And if you want step-by-step guidance, my team and I specialize in helping working moms pump efficiently and sustainably. You can apply for a free call here to see if our program is a good fit for you.

Let’s get started.

(This post was originally a video. Check it out, here!)

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The Myth of Plug-and-Play Pumping

Many moms assume that once they establish breastfeeding, pumping will be simple. You just put on the pump, press go, and the milk flows. But that’s not how it works.

Pumping and nursing are two completely different skill sets. They function differently, require different techniques, and need to be approached with different strategies.

A breast pump is a machine—it’s not biologically designed like your baby to trigger milk ejections, respond to your body’s needs, or adjust its suction patterns the way a baby naturally would. Even the best pumps on the market can’t fully replace the complex interaction between a baby and the breast.

But that doesn’t mean a pump can’t be just as effective as a baby—it just means you need to learn how to use it intentionally.

Pumping with intention means focusing on a few key areas that make the biggest impact on milk output and supply sustainability. Let’s break them down.

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Your Pumping Schedule Matters—But It’s Not Everything

Frequent milk removal is the foundation of milk supply. If you’re not pumping often enough, your body will naturally slow down production. But just pumping more isn’t always the answer either.

Many moms assume that if they’re not making enough milk, they just need to add more sessions. But if those extra sessions aren’t effective, they won’t help—and may just lead to frustration and burnout.

A standard guideline is to pump every three hours during separations from your baby, but this isn’t a one-size-fits-all rule. Your body’s storage capacity plays a huge role:

• Larger storage capacity: You may not need to pump as frequently, and doing so could create an oversupply.
  
• Smaller storage capacity: You may need to pump more often, even if everything else is optimized.

The science of lactation tells us that consistent milk removal is key, but the art of pumping is figuring out what works best for your body, your supply, and your daily life.

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Letdowns: The Hidden Key to Pumping More Milk in Less Time

When a baby nurses, they naturally trigger multiple letdowns during a feeding. When using a pump, you have to do this manually.

A common mistake many moms make is pumping through only one letdown. They start in stimulation mode, get a letdown, switch to expression mode, and then pump until the milk stops flowing—thinking they’re done.

But if you only trigger one letdown, you’re likely leaving milk behind.

The goal is to trigger at least three letdowns per session to ensure your breasts are fully emptied. The more milk you remove, the more milk your body will continue to produce.

Here’s where the art comes in:

• Learn what works for you. Some moms respond best to switching back to stimulation mode every few minutes. Others need hands-on techniques to trigger additional letdowns.
  
• Experiment with settings. Not all pumps work the same way, and different cycles and suction levels can impact letdown response.
  
• Reduce distractions. Stress inhibits oxytocin, the hormone responsible for letdowns. Finding ways to relax while pumping can make a big difference.

When you master triggering letdowns on demand, you’ll be able to pump more milk in less time—which is key for working moms.

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Flange Size Isn’t Just About Measurements—It’s About Comfort and Output

Flange sizing has become a hot topic recently, and for good reason. The wrong size can reduce your output and make pumping painful.

But here’s where many moms go wrong: they think flange sizing is as simple as measuring their nipple and adding 3-4mm.

Flange sizing is more of an art than a perfect formula.

There’s more to it than just the base measurement of your nipple. Factors like:

• How your nipple behaves under suction
• The elasticity of your tissue
• How the flange feels while pumping
• Whether it actually improves milk output

All of these things matter.

I’ve had clients whose flanges didn’t look “perfect” based on standard measuring guides, but they were comfortable, and the output was better than ever. That’s what matters.

If you’re experiencing pain, swelling, or poor output, it’s worth reevaluating your flange size—not just based on a number, but based on how it’s actually working for you.

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Pump Settings and Techniques: There’s No One-Size-Fits-All

If I could give you a universal list of the best pump settings, I would. But the reality is, pumping settings vary for everyone.

Most pumps have two primary modes:

• Stimulation mode – Faster, lighter suction to trigger letdowns
  
• Expression mode – Slower, deeper suction to remove milk

Many pumps also have customizable patterns, different cycle speeds, and even vibration features. Some moms respond well to high suction, while others get better output with lower suction and higher cycle speeds.

The key is experimenting to find what works best for your body.

In addition to settings, hands-on techniques like breast massage and compressions can help you pump more efficiently.

For working moms, we also focus on adapting these techniques to real-life situations. If you’re pumping at your desk, you might not be able to do full-on hands-on pumping, but small adjustments can still improve output.

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The Mental Side of Pumping: Stress Impacts Your Milk Supply

This is the area where I get the most pushback from clients.

Your mindset and stress levels directly impact milk production.

High stress increases cortisol and adrenaline, which interfere with oxytocin and prolactin—the hormones responsible for letdowns and milk production.

Even if everything else is optimized—your schedule, flange size, letdowns, and pump settings—if your stress levels are high, your output may still suffer.

This is why support is so important. Having a solid plan, the right community, and tools to manage stress can make all the difference in your pumping experience.

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Final Thoughts: Pumping is an Art, Not Just a Science

Pumping isn’t just about logistics and numbers—it’s about learning what works for you and adapting as you go.

If you’re struggling with supply, efficiency, or feeling overwhelmed, I want you to know you don’t have to do this alone.

If you want step-by-step support from a team that understands working moms, we’d love to help you build a plan that makes pumping sustainable and effective. You can apply for a free call here to see if our program is a good fit for you.

You are more than the ounces you pump. And with the right approach, you can make this work without sacrificing your sanity.