Try out a variety of pumping techniques. Some or all of these techniques may help you pump more efficiently, comfortably, and/or with the least mental frustration. Everyone should be using a comfortable, supportive hands-free pumping bra while pumping. This bra should be supportive and hold the flanges snugly against your body, but not so tightly that it leaves impressions of the flanges on your breasts. With your free hands, be sure to hydrate well and eat a snack.
Every time you pump, pause before you begin. Check to make sure you have everything you need before you start pumping, especially if you do not have a portable pump.
Check-in
Check in means you mentally get into your body. Be present. Ask yourself, “where am I and what am I doing?” You are attached to a pump, expressing your milk. You are watching the milk come out. You are using hands on pumping. You are focusing on draining a full section of your breast. You are checked in when you are actively thinking about the pumping process.
Strategies:
- Before you start pumping, wake up your breasts using gentle breast massage. Try using upward strokes from the base of your breast up to your armpit.
- Focus on your breath. Try slowing your breathing, relaxing your body, and slowing your heart rate.
- While you are pumping, try “Hands on Pumping” by gently applying pressure in different sections of your breast that feel fuller. You may notice an increase in flow as you shift from section to section.
- Try hand expression after pumping. You may find you have a little more milk to collect if you hand express after pumping.
- If you are noticing one breast is draining better than the other, you can try pumping the fuller breast alone. Block off the suction on one side of the pump to pump one side alone.
Check-out
Checking out means shifting your mental focus to something other than the physical act of pumping. Also known as “getting out of your head” or being mindless, checking-out is the opposite of being present. Checking out is a really important strategy when you are too engrossed in your pumping session. Sometimes, you just need to let the pump work without your intervention.
Strategies:
- Hands off your breasts. Rather than using hands on pumping, allow the pump to do its work without your help.
- You may want to cover up your set up with a cover or sweater so you aren’t tempted to check in or put your hands on your set up.
- Check out to the baby—Think about your baby. Get a status report or picture from childcare. Look at pictures and videos of your baby. Trick your mind and heart into thinking the baby is there with you.
- Check out to distraction- complete work tasks, listen to a podcast, watch Netflix, listen to music.
- Check out to guided meditation- Headspace, Insight Timer or another meditation app and follow along.
- 5-5-7 deep breathing with focus on clearing your mind. Breathe in for five seconds, hold for 5 seconds, breathe out for 5 seconds.
- Use headphones to get the sound of the pump out of your ears. If your pump is “talking to you,” put on headphones and check out.
- You may want to cover up your set up with a cover or sweater so you aren’t tempted to check in or put your hands on your set up.
When it comes to pumping, experiment until you find whatever works best for your body and your mind at that particular pumping session.
