Pumping Efficiently: 5 Steps to pump MORE milk in LESS time!

Recently, I was chatting with a mom named Julie. She had been pumping around the clock, taking all the supplements, doing all the things, and still barely getting enough milk. She was burned out, discouraged, and seriously considering switching to formula (even though that wasn’t what she wanted). What she said to me really hit home:

“I don’t really know what you mean when you say ‘pump efficiently.’ I feel like I’ve tried everything already.”

That conversation is what inspired this post. Because here’s the truth:

You are not the problem—your pumping strategy is.

So if you’re tired of spending hours tethered to a pump and only seeing a few measly ounces trickle in, keep reading. I’m going to walk you through my proven Proficient Pumping Pyramid, a five-level method I’ve developed after 15+ years in the lactation field and hundreds of coaching clients—most of them busy working moms like you.

Let’s dive in and reclaim your time (and your milk supply).

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

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Level 1: Expression Frequency

This is the base of the pyramid for a reason—it’s non-negotiable.

Frequent, consistent milk removal is the key to building and maintaining your supply. Think of it like watering a plant—you can’t flood it once and walk away for days. It needs regular care.

A good starting point early postpartum is eight expressions in 24 hours. That number can shift based on whether you’re exclusively pumping, nursing, or combo feeding, but the idea is to stay consistent. Your goal is to find your “magic number”—how many sessions your body needs to maintain supply without tanking your energy.

Pro tip: Use timers or a tracking app to help you stay consistent without obsessing over perfection. Tiny adjustments (not missed sessions) make a big difference.

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Level 2: The Right Flange Size

This is the most common mistake I see: moms using the wrong flange size.

If you’re using the standard 24mm that came with your pump—it might not be right for you. In fact, it probably isn’t.

A poor-fitting flange is like trying to drink a smoothie through a cracked straw. It might not hurt, but it’s inefficient and frustrating. Once you find a better fit, pumping often becomes more comfortable and more productive.

One of my clients discovered she needed a 17mm flange—after months of using the standard size—and saw a huge difference in output. Flange sizing is based on your nipple diameter, not your breast size, and getting help from a pro can be a game changer.

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Level 3: Maximize Letdowns

Did you know that most moms can get two or even three letdowns in one pumping session?

If you’re only pumping through one letdown, you could be leaving up to 40% of your milk behind. Ouch.

Your body’s letdown reflex is what actually causes the milk to flow—it’s your body’s way of “ejecting” the milk. Getting multiple letdowns per session helps you fully empty your breasts and tells your body to keep up supply.

✨ What helps? Hands-on pumping, warm compresses, switching back to stimulation mode mid-session, or even watching a video of your baby can all help trigger additional letdowns.

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Level 4: Pump Settings & Techniques

Your pump isn’t a magical machine that works the same for everyone—it needs to be tuned to you.

Think of it like learning to drive a stick shift: you’ve got to learn when to shift gears. You’ll need to experiment with suction levels and cycle speeds to find the sweet spot where your body responds best.

Most pumps start in stimulation mode and then switch to expression mode when milk starts flowing. Keep the suction as high as is comfortable—more isn’t always better. Some pumps even let you adjust speed and patterns, and tweaking those can make a big difference.

Then there’s technique: hands-on pumping (compressions and massage) can help fully empty the breast and trigger additional letdowns. There’s no one-size-fits-all here, which is why we work closely with our clients to figure out the best combo for their body.

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Level 5: Your Mental & Emotional State

Here’s the level most people ignore—but it’s absolutely critical.

Pumping is not just physical; it’s emotional and hormonal. If you’re stressed, anxious, or overwhelmed, your body literally struggles to release milk. That’s because stress hormones like cortisol fight against oxytocin—the hormone that triggers letdowns.

I’ve seen clients who had everything in place—the schedule, the flange size, the pump settings—but still struggled because they hated pumping or were under so much pressure. Once we worked on their mindset and helped them relax, their milk output improved overnight.

Think about your pumping environment. Are you calm? Are you able to slow down for just 15 minutes? Are there small stressors—at work, at home, or in your own expectations—that are getting in your way?

You can have the best tools, the best strategy, the best intentions—but if your mental space is like clay instead of soil, nothing will grow.

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So What Now?

Pumping doesn’t have to be this exhausting, discouraging task that leaves you questioning everything. You can learn how to do it efficiently—and actually enjoy the process.

That’s what we do inside our private coaching program. If you’re a working mom who wants to make pumping work for your career and your family—not against it—then I’d love to invite you to apply to work with us.

We’ll help you:

• Understand your own body and supply needs
• Customize a sustainable pump plan for your lifestyle
• Eliminate guesswork with data-backed strategies
• Improve output and reduce time at the pump
• Get back to feeling empowered and in control

👋 Apply to book a free call with my team. We’ll see if it’s a good fit and point you in the right direction—even if we’re not the right solution for you.

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You’ve got this. You’re not failing—you just need a strategy that actually works. And I’d be honored to help you find it.

Happy Pumping!