Written by Georgie Frolich AKA The Latch Lady (IBCLC, Endorsed Midwife, Child & Family Health Nurse, RN)
Pumping can feel surprisingly awkward until you realise that a few small tweaks can completely transform your comfort and your milk output. Unlike breastfeeding, where your baby’s warm little body does half the emotional labour, pumping can feel… mechanical. Clinical. A bit lonely. And occasionally like you’re auditioning for a dairy documentary you did not sign up for.
As an IBCLC, midwife and mum who has seen (and personally lived) the full spectrum of pumping experiences, I can promise you this: small changes make a huge difference.
Whether you're exclusively expressing, pumping at work, or building a small freezer stash for the odd sleep-in (we can dream), these tips will help you feel more comfortable, increase your milk flow, and take the stress out of the whole process.
Let’s make pumping feel less like a chore and more like… well, at least something you don’t dread.
1. Go Low & Slow (High Suction Isn’t the Hero You Think It Is)
One of the biggest myths in the pumping world is that more suction equals more milk. It sounds logical, but bodies don’t follow the “more force, more outcome” rule. If they did, toddlers would eat vegetables because we asked loudly.
High suction can actually reduce milk flow. Pain and tension suppress oxytocin - the hormone that triggers your milk ejection reflex (your let-down). Without oxytocin doing its job, milk simply won’t move.
Start gentle. Increase slowly. Stop before discomfort begins.
If your toes are curling, your shoulders are kissing your ears, or you’re giving your pump the kind of pointed look usually reserved for unsolicited parenting advice, the setting is too high.
Your body makes more milk when it feels safe, supported and calm - not when it’s being bullied by your pump.
2. Your Flange Size Matters More Than You Think
If there were a universal pumping truth I wish everyone knew, it would be this:
Most people are using the wrong flange size.
Around 90% of clients I see are using whatever came in the box, which is a bit like wearing someone else’s shoes because the shop assistant said, “These are standard!”
A well-fitted flange can drastically improve comfort and milk output. In fact, a 2024 study beautifully titled Flange Size Matters found that correct sizing increased milk removal.
How to get it right:
- Measure your nipples at rest (not mid-pump).
- Measure each nipple - siblings, not twins.
- If things feel pinchy or rubby, try a new size.
When the flange fits properly, you’ll feel less friction, more rhythm, and a lot more “oh, this is how it’s meant to feel.”
3. Please Don’t Let Pumping Influencers Set Your Standard
You know the reels: someone opens their freezer and it looks like the dairy aisle at Coles. Milk bags lined up with military precision. An entire wall of liquid gold.
Let me say this loudly and lovingly:
That’s not the benchmark for breastfeeding success. “Freezer stash” accounts often skew perceptions of what’s normal. Most breastfeeding parents pump enough to feed their baby - not to stock a second freezer in the garage.
Over-pumping can lead to:
- oversupply
- engorgement
- mastitis
- sore nipples
- anxiety about maintaining a schedule your body didn’t ask for
Your goal isn’t to compete with someone else’s stash. It’s to meet your baby’s needs and look after your mental health.
Your baby doesn’t care how many millilitres are in your freezer. They care about you.
4. Create a Relaxed, Hands-Free Setup (Your Oxytocin Will Thank You)
Your environment has a huge impact on milk flow. When you’re comfortable and relaxed, oxytocin flows more freely. When you’re stressed or juggling pump parts like a caffeinated octopus, everything shuts down.
A hands-free pumping bra or a quality wearable pump can be game-changing. It lets you exhale, unclench and actually be in your body rather than wrestling with your equipment.
A few oxytocin-boosting tricks:
- Warm compress or gentle massage before pumping
- Softening your shoulders and jaw
- Slow breathing
- Calming music or a great podcast
- Looking at your baby (or your favourite pictures of them)
Pumping is not the moment to multitask your way into cortisol chaos. Allow yourself a small pocket of stillness.
5. Tune Into Your Body, Not the Clock
Milk removal is most efficient in the first 10–15 minutes. After that, many people only get drips - and that’s normal. Pumping longer doesn’t necessarily equal more milk; sometimes it just equals more discomfort.
Instead of rigid timing, pay attention to:
- breast softness
- your milk flow pattern
- comfort
- any tugging or friction
- how your body feels emotionally
Trust your body’s cues over the timer on your phone.
6. Pumping Is a Skill (and You Don’t Have to Master It Alone)
Just like breastfeeding, pumping is a learned skill. It’s not a moral test, not a competition, and definitely not something you need to perfect on your own.
If you’re feeling unsure, sore, overwhelmed, or like you’re doing everything “right” but still not getting what you expect, please reach out. An IBCLC can assess your flange fit, pump setup, nipples, technique and overall milk supply in a way that Google simply cannot.
Pumping doesn’t need to be painful, stressful or confusing. With the right flange size, gentle suction, a relaxed setup and a little support, you can make pumping far more comfortable and improve your milk flow. Every small change makes a meaningful difference.
Website: thelatchlady.com.au
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