9-Step Quick Start Guide for Exclusive Pumping

So by now you know you want to exclusively pump, but you’re not really sure where to start and you need a clear action plan. 

Here is a simple guide to the basic routine in 9 easy-to-follow steps, so that you can start exclusively pumping right now.

Note: If this is your first time using a breast pump, you may want to read through the manual for your specific pump.

1. Wash your hands

You are preparing your baby’s food, so before you start, make sure you wash your hands. 

2. Grab a glass of water

When you’re breastfeeding, it’s important to stay hydrated. I always got SUPER thirsty as soon as I started pumping. So before you sit down to pump, pour yourself a glass of water. Also, double check to make sure you have everything you need before you sit down to pump because, unless you’re using a cordless pump, you won’t be able to move from the one spot.

3. Pump for at least 15-30 minutes*

Put on your hands-free bra, find your favorite show on Netflix, and start pumping!

Pump on the highest comfortable setting for a minimum of 15-30 minutes. Completely empty your breasts, and keep pumping the full amount of time, even if no milk is coming out. Sucking is a signal that tells your body to make more milk. If you stop pumping too soon, you’re telling your body “That’s enough milk, thanks!” and your supply could suffer. Continuing to pump past the point when milk stops flowing tells your body, “This isn’t enough milk! We need more!”

4. Wash in basin or dishwasher

The CDC recommends washing bottles and pump parts as soon as possible after each session. Start off by separating all the pieces to make sure everything gets thoroughly cleaned. Then, either wash them in the dishwasher using hot water and the sanitize setting OR hand wash them in a clean basin, using a clean brush, and air dry on a clean towel. The kitchen sink, kitchen sponges, and dish towels are 3 of the dirtiest things in the home, so the easiest way to avoid contamination is to have a basin, bottle brush, and towels used ONLY for baby bottles and pump parts.

5. Store expressed milk

When you’ve finished a pumping session, you can leave the milk sitting out at room temperature (77°F or cooler) for up to 4 hours. If you don’t plan on using the milk right away, or if it will be longer than 4 hours before your baby’s next feeding, you can store the milk in the fridge for up to 4 days.

For more details on storing expressed milk, check out this post.

6. Warm the bottle, or don’t

You don’t have to warm the bottle, but if your baby refuses to drink lukewarm or cool milk, there are 3 safe ways to warm up a bottle of breast milk: 

• in bottle warmer
• by placing the bottle in a bowl of warm water 
• or under warm, running water

If you’re warming the bottle in a bowl or under the faucet, make sure the water you use is warm, not boiling (It should be cool enough to put your hand in it). The temperature of the milk should be around the same as your body temperature, so you shouldn’t feel much when you test it on the inside of your wrist. If it feels cool, warm it a little longer. If it feels warm, it could be too hot. And never warm a bottle in the microwave or on the stove. These ways can heat the bottle unevenly and create hot spots in the milk that can burn your baby’s mouth.

7. Feed your baby

You can feed your baby either before or after pumping, or you can feed your baby while you’re pumping to save even more time. ((Check out this post – How to Pump and Bottle-Feed Your Baby at the Same Time)).

The average feeding is about 2-3 ounces every 2-3 hours. Some babies need more, some less. There is a very wide range of normal, anywhere between 14-28 ounces per day for newborns and 19-35 ounces per day for babies older than 1 month. Try not to stress over the numbers. Just pay attention to your baby’s cues, feed on demand, and check with your pediatrician to make sure your baby’s weight gain is on track.

If your baby doesn’t finish the bottle within 1-2 hours from the time they start drinking it, you have to discard it. So to avoid wasting any milk, you can start with 2 ounces in the bottle, then add an ounce at a time if your baby still seems hungry.

8. Pump every 2-3 hrs

Repeat the whole process in 2-3 hours from the time you last started pumping. So if you started pumping at 10AM, your next session should be between 12 and 1 PM. Emptying your breasts regularly helps maintain or increase your milk supply. It also helps you avoid engorged breasts, which can be painful or lead to clogged ducts or mastitis. Aim for every 2-3 hours (that’s 8-12 times a day) and try not to go longer than 4 hours between pumping sessions within the first 6-12 weeks postpartum, until your milk supply regulates.

9. Sanitize once a day

For extra protection against germs, you can sanitize your bottles and pump parts. The CDC recommends doing this once a day for babies under 3 months, premature babies, and babies with weakened immune systems. For older, healthy babies, sanitizing once a week is fine. If your parts are dishwasher safe, the easiest way is to just use the sanitize setting on your dishwasher. Or you can separate the parts, then either boil for 5 minutes, use a sterilizer, or steam in a microwave bag such as these.