9 Ways to Pump More Breast Milk (Without Losing Your Mind)

Let’s be real: Pumping can suck. (Literally. Figuratively. Emotionally.)

Maybe you’re trying to build a stash. Maybe you’re back at work and watching the bottles fill at a glacial pace. Or maybe you’re just trying to keep up and wondering why this “natural” thing feels so freaking hard.

First of all: You are not broken. You are not failing. And there are things you can do to improve your pumping output — that don’t require oatmeal overdoses, blue Gatorade, or praying to the lactation gods.

In Boob School, we talk a lot about how to support milk production while protecting your mental health. So let’s walk through the evidence-based, IBCLC-backed tips that actually help increase milk output — and clear up some of the social media noise while we’re at it.

1. Understand What’s Normal (and Ignore the Internet)

Before we jump into tips, we need to talk about expectations. Because Instagram has convinced people that “normal” pump output is 8–12 ounces per session, and that’s simply not true.

👉 If you are pumping in place of a feed (baby is asleep or you’re at work), the average pump yield is 2–5 ounces combined — that means both breasts, together.

That 2-ounce bottle? That’s not sad. That’s science.

Your baby drinks small amounts throughout the day. Your pump doesn’t have their oxytocin-soaked snuggle face. And your body is a responsive system — not a vending machine. More isn’t always better. (In fact, sometimes more is a problem. Hi, oversupply 👋🏼)

2. Pump Frequently (Because Frequency > Duration)

Want to send the strongest “make milk” signal to your body?

✨ Empty the breasts often.

That means pumping every 2–3 hours (especially in the first 12 weeks) if you’re exclusively pumping or trying to build supply. Skipping or delaying sessions lets a protein called FIL (Feedback Inhibitor of Lactation) build up in your milk, which tells your body to make less.

📣 Here’s your golden rule: If you’re debating between a short pump now or a longer one later — always do the short one now. 5 minutes is better than nothing.

3. Use a Double Electric Pump (Yes, Even if Baby Just Fed on One Side)

Double pumping triggers a stronger prolactin response than single pumping — which means more milk, faster.

Even if your baby only fed on one side, always pump both. You might be surprised how much more you get, and your supply will thank you later.

Make sure your pump is high quality, hospital-grade if possible (especially early on), and that your parts are in good condition. Old valves = sad output.

4. Flange Size Matters (Like, a Lot)

Flange fit is not a scam. It’s one of the top reasons people struggle with output, pain, or clogged ducts.

The default flange that came with your pump? Probably not your size.

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Measure the diameter of your nipple (not areola) thats your starting flange size. You measured 12mm - then the first flange you should try is 12mm. Yes I said "trial" we need to see how you respond to the size, shape and texture of the flange.

Then pay attention to what you feel and see:

• Areola being pulled in? Too big.
• Friction or pain? Might be too small.
• Output sucks? Try a different size or shape.

🏫 We teach flange fitting in-depth inside Boob School — because this stuff matters. You deserve comfort and results.

5. Try Hands-On Pumping (Yes, Massage While You Pump)

Massaging your breasts before and during pumping increases flow, helps you get to the fatty milk faster, and boosts total yield. Studies show hands-on pumping can increase output by 40–50%.

Use your hands, to gently compress and stimulate different areas.

Hot tip: Do a quick breast massage before pumping to encourage letdown, and again near the end of the session to drain every last drop.

6. Relax Already (Easier Said Than Done, We Know)

Stress is a milk killer. If you’re tense, distracted, or doom-scrolling while watching every drop… you’re probably going to pump less.

Try this instead:

• Smell baby’s clothing
• Look at pics or videos of your baby
• Watch trash TV or listen to a podcast
• Put baby socks over the bottles so you can’t see the volume

Whatever gets your oxytocin flowing — do that. There is no shame in faking it ‘til you make it.

7. Use the Right Settings (Not Just Full Blast, Please)

More suction does not mean more milk. In fact, it can backfire.

Start with a fast, shallow speed to mimic baby’s initial suckling. Once you feel letdown, switch to a slower, deeper setting.

👉 When flow slows down, go back to stimulation mode to try and trigger another letdown. You can usually get 2–3 per session.

Some pumps let you customize settings or save your favorite pattern — play around and see what works best for your body.

8. Power Pump (When You’re Ready to Level Up)

Power pumping is like mimicking a growth spurt to tell your body, “Hey, we need more milk!”

Here’s the basic protocol:

• Pump 20 min
• Rest 10
• Pump 10
• Rest 10
• Pump 10

Do it once a day (usually in the evening) for 3–5 days. It can be intense, so don’t overdo it. And please don’t add this if you’re already running on fumes. We don’t want your nervous system fried.

9. Finish with Hand Expression (Don’t Skip This)

After pumping, take 3–5 minutes to hand express. It can help you collect a little more fatty hindmilk and stimulate supply.

Even if you don’t get a ton of extra milk, it tells your body, “Hey, we’re still removing milk — let’s keep making more.”

Plus, hand expression is a great skill to have for clogged ducts, weaning, or collecting colostrum. We walk you through exactly how to do it inside Boob School.

When Pumping Still Isn’t Enough

If you’ve tried the tips and your output still feels low, don’t panic.

Low pump output isn’t always a sign of low milk supply. And supply issues aren’t always fixable with hacks or hydration.

If you’re:

• Triple feeding
• Stressed every pump session
• Not seeing an increase after 5–7 days
• Worried about baby’s growth or intake

…it’s time to work with an IBCLC. We can assess the full picture — including any red flags like IGT, PCOS, thyroid issues, or oral restrictions — and help you build a plan that protects your sanity.

You don’t have to go this alone. And you definitely don’t need to keep doom-pumping while spiraling on TikTok.

Pumping Doesn’t Have to Feel Like Punishment

Whether you’re exclusive pumping, combo feeding, or just pumping once a day at work — you deserve education that’s grounded in reality, not perfection.

We believe in feeding the baby, protecting your mental health, and building sustainable routines. Pumping doesn’t have to feel like a punishment — and it should never be “all or nothing.”

Want More Support?

🎓 Boob School breaks it all down for you — from flange fitting to building a pumping routine that works for your actual life. We even walk you through hand expression, managing supply dips, and when to stop pumping.

Because we’re not here for hustle culture lactation. We’re here for real families, real babies, and real support.

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