Check-in
Check in means you mentally get into your body. 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:
- Warm up and wake up your breasts using a source of warmth and boob massage.
- Hands on Pumping
- Slow, deep breathing with focus on slowing your breathing, relaxing your body, and slowing your heart rate.
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 all up in your pumping session. Sometimes, you just need to leave it alone.
Strategies:
- Check out to baby—Memorize 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.
- 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.
Hands On
- If you don’t have a hands-free pumping bra yet, you need to get one ASAP. Here’s how to set up the Simple Wishes Bra
- While you’re waiting for Amazon prime to deliver your bra, you can cut holes in a an old sports bra.
- Strategies (often done while also “checking-in” to your body):
- Warm up and wake up your breasts (especially if it is cold out!)
- Use firm, not painful compressions. Try using your knuckles, your fingertips or a deep sandwich. Don’t be afraid to really get in there!
- Try taking a break and turning the pump off to look for spots to drain.
- Try pumping one breast at a time. Often one breast can handle a higher vacuum than another.
- Try hand expression after pumping
- Repeat a fast, stimulation cycle at the end of your pumping session
Hands off
- Just like it sounds. Set the pump up, set a timer, and let ‘em pump without the help of your hands.
- Hands off works well with the “check out” method. 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.
