Exclusive Pumping 101

By Christie Rinder | August 19, 2020

Breastfeeding: the most natural thing on the planet, according to many loud opinions on the internet. Right?

What happens when breastfeeding proves to be a challenge? Some families turn to exclusive pumping as a means to feed their babies. And can we tell you a little secret?

It’s still breastfeeding.

Maybe you chose exclusive pumping. Or maybe it chose you.

Either way, you are providing your baby with breast milk that you made. You’re doing what you believe to be the best for your baby and family. Celebrate that. You’re doing great.

Exclusive pumping isn’t typically something people prepare for. It sometimes begins when your baby is separated from you (for example, during a NICU stay) or when breastfeeding just isn’t working for whatever reason. It can catch you off guard, and because of that, sometimes leaves you feeling unprepared.

That’s exactly why we’re here.

In this post, we’ll walk you through everything you need to know — from your pump and supplies, to milk storage, bottles, paced feeding, and real-life pumping schedules for working parents. Consider this your starting point, and allow room for flexibility and growth.

Tips for Thriving as an Exclusive Pumping Parent

Before we dive into the gear and logistics, let’s talk mindset. When it comes to pumping, it’s easy to get stuck in an “all or nothing” way of thinking, as if there’s only one “right” way to do it. There isn’t. And if you’re not doing it a certain way, that doesn’t make you a bad parent.

(Spoiler alert: You’re not.)

Here is your permission to relinquish rigidity and give yourself grace. This will help reduce anxiety and feelings of overwhelm. With some time and patience, you will discover what works best for you and your baby.

Tip #1: Practice Pumping and Bottle Feeding Before You Return to Work

Plan ahead and carve out time to practice using your pump. Whoever will be feeding your baby while you are at work (your partner, nanny, family member) should also practice bottle feeding before the big day.

It’s okay to try out different pumps and bottles during this time to find what works best for you and your baby. Just because you purchased or received a pump you don’t end up liking doesn’t mean you’re stuck with it. Maternity leave is the ideal time to experiment. Try to practice at least 3–4 weeks before you return to work so you have plenty of time to make adjustments.

Tip #2: Tap Into Your Community for Support

Creating a strong, effective pumping routine is hard to do without support, especially if you’ve never done it before. Consider joining an online group or Facebook group for pumping moms. Peer support can be the absolute best kind: people who are in the trenches with you can empathize and offer real, workable advice.

There may also be in-person classes and groups near you. Here are a few places to find support and quality education in the Tampa Bay area:

Tip #3: Delegate What You Can

As an exclusively pumping parent, you have a whole new set of responsibilities. You’re great at multitasking, but you cannot do everything. Trying to do it all leads to one thing: burnout.

Since you can’t exactly pass off the “lactating” part of your duties, here are a few things you can delegate or let go of:

Washing pump parts and bottles at the end of the day
Cooking meals or grocery shopping
Volunteer roles or other commitments that are too time-consuming
Everyday chores like dishes and laundry
Bottle-feeding the baby (let your partner or support person take a turn!)

Your partner or postpartum doula can help shoulder some of these responsibilities, freeing you to be more present with your baby and better able to establish a strong pumping routine.

Tip #4: Stock Up on Supplies (Including Extras)

During your pumping era, having extras on hand makes everything smoother. Consider stocking up on:

Breast pumps — If possible, keep one at home and one at work so you’re not lugging it back and forth.
Pumping bras — These make putting the pump on and taking it off much easier, and keep everything in place hands-free.
Milk storage bags — For easy freezing, thawing, and transporting to daycare.
Extra pump parts — Multiple sets mean less frantic washing. Also, make sure an IBCLC matches you with the correct flange size.
Warming pads — These can help encourage letdowns, especially if you’re pumping somewhere cold.
Snacks — Pumping is breastfeeding. You will get hungry! Keep snacks nearby to nourish yourself as you nourish your baby.

Your Pump + Parts

Since you’ll be pumping frequently, it’s generally recommended to use a double electric breast pump like this one or this one. It’s also worth investing in a closed system, one that cannot get contaminated with breast milk backflow.

Your pump should come with all the parts you need, but purchasing backups means you won’t spend hours at the sink washing things between sessions.

Make sure your flanges fit properly to avoid discomfort and unnecessary pulling. (Here’s how to check your flange fit.)

For quick sanitization on the go, there are sprays you can use — simply rinse first, then spray. At home, you can boil parts, run them through the sanitizing cycle of your dishwasher, or use a dedicated countertop sterilizer.

In between pumping sessions, you can also store your parts in the refrigerator in a gallon-sized bag until you’re ready to wash and sanitize.

Your Milk + Storage

Breast milk storage guidelines are pretty straightforward. According to the CDC, freshly expressed breast milk can sit on the countertop for up to 4 hours, in the refrigerator for up to 4 days, and in the freezer for up to 12 months. Thawed, previously frozen breast milk can sit on the countertop for 1–2 hours and in the refrigerator for up to 1 day.

A few important reminders:

Previously frozen breast milk should never be re-frozen. If you can’t use it in time, it can always be used in a milk bath for your baby.
Always discard any breast milk left in a bottle within 2 hours of starting a feed.
Freeze milk in smaller portions than you think you’ll need (1–2 oz for a younger baby, 4 oz for an older baby) to minimize waste.
To avoid wasting thawed milk, only thaw what your baby will need within the next 24 hours.

For a deeper dive, check out our full guide: Breast Milk Storage Guidelines and Formula Storage Guidelines.

Your Bottles

As someone exclusively pumping, you don’t need to worry about nipple confusion from switching between breast and bottle. That said, choosing bottles can still feel overwhelming — there are a lot of options.

Remember that all babies are different and may respond better to a differently shaped bottle. We recommend starting with the slowest flow nipple to avoid overwhelming your baby. (Also worth reading: There’s No Perfect Bottle for Your Baby.)

General nipple flow guidelines:

0–3 months: slowest flow
3–6 months: medium flow
6–12 months: fastest flow

That said, always treat your baby as an individual. Some need to move earlier or later than the guidelines suggest.

Signs a nipple may be flowing too fast: baby chokes or struggles with feeds. Try returning to a slower flow, or hold baby upright with the bottle at a 90-degree angle so the nipple stays full and less air is swallowed.

Signs it may be time to move to a faster flow: baby sucks unusually hard, flattens the nipple, hits the bottle, takes an exceptionally long time to finish a feed, or seems frustrated.

Paced Feeding

Paced feeding is a great idea for all babies, and particularly helpful if your baby doesn’t naturally pause during feeds. It mimics the way a baby feeds at the breast and allows them to regulate intake based on their hunger — rather than finishing ounces they may not actually need (which can cause spit up and discomfort from overfeeding).

Here’s how to do it:

Start with baby in an upright position.
Use a slow-flow, wide-based nipple.
Keep the bottle horizontal with the nipple half full at all times.
Allow baby to take the nipple into their mouth themselves — don’t push it in.
After 20–30 seconds, lower the bottle without removing the nipple from baby’s mouth. If baby wants to continue, they’ll begin sucking again.
Lift the bottle back to horizontal so baby can keep feeding.
Repeat every 20–30 seconds until baby no longer continues sucking when the bottle is lowered.

This allows baby to decide when they’re done with their meal. Here’s a helpful short video on paced feeding.

Pumping Schedules: What They Can Look Like

No one knows what will work best for you and your schedule better than you do. A breast pump is a cold, nonliving machine, not a human baby, so your body may not respond to it the same way it would to your baby nursing. That’s normal, and it takes time to find your groove.

Think of your pumping schedule like a rubber band: useful and structured, but also flexible and adaptable. Give yourself grace on the hard days.

Here are two real-life examples of what exclusive pumping schedules can look like, broken down by your baby’s age.

Example #1: Workday Schedule With a 3-Month-Old

When your baby is younger, you’ll need more pumping sessions throughout the day (and night) to maintain your supply.

Time	Activity
6:00 a.m.	Wake up, pump, bottle feed
6:30 a.m.	Get ready for work & leave
8:00 a.m.	Working time
10:00 a.m.	Pumping session
10:30 a.m.	Working time
12:00 p.m.	Lunch break
2:00 p.m.	Pumping session
2:30 p.m.	Working time
5:00 p.m.	Leave work
5:30 p.m.	Evening events / nighttime routine
8:00 p.m.	Pumping session
11:00 p.m.	Pumping session before bed
2:00 a.m.	Pumping session

Example #2: Workday Schedule With a 9-Month-Old

As your baby grows, you can begin to drop pumping sessions if you choose to, depending on your goals for how long you’d like to continue.

Time	Activity
6:00 a.m.	Wake up, pump, bottle feed
6:30 a.m.	Get ready for work & leave
8:00 a.m.	Working time
11:00 a.m.	Pumping session / lunch break
1:00 p.m.	Working time
4:00 p.m.	Pumping session
5:00 p.m.	Leave work
5:30 p.m.	Evening events / nighttime routine
10:00 p.m.	Pumping session before bed

Remember: these are starting points, not rules. Your ideal schedule will depend on your supply, your baby’s needs, your work environment, and your own goals.

The Emotional Reality of Exclusive Pumping

Exclusive pumping can sometimes feel isolating.

It means leaving social gatherings to find a private place to pump. Stopping your workflow when it’s time. Pausing conversations to relieve your breasts. Feeling uncomfortable with full breasts at unexpected moments.

Sometimes this is a lot. And it may not be what you pictured when you imagined feeding your baby.

You entered parenthood with a hopeful heart and a strong desire to nourish your child. So if pumping is stealing your joy sometimes – we get it. It’s okay to not always feel happy about it. In feeling this way, you’re joining countless other parents who feel exactly the same.

But if anything, remember this: You are breastfeeding. You are providing human milk to your baby, and that is remarkable.

Those who choose to breastfeed but encounter struggles can sometimes feel like they’ve run out of options. Exclusive pumping is an option – a valid, meaningful one. It comes with its own set of hurdles, but with a few tricks and some know-how, you and your baby will find a unique feeding relationship all your own.

You’ve got this.