When you have a new baby and you sit down to pump, you might wonder – how long should I pump for? How long should a pumping session be? In many cases, the answer depends on why you’re pumping. Here’s what you need to know.
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How long you should pump depends on why you’re pumping
The ideal length of a pumping session is different depending on why you’re doing it because breastfeeding is a system of supply and demand. The amount of milk that you remove (the “demand”) when pumping affects your overall milk supply.
Your goal is to pump enough to have the milk that you need, but not so much that you have an oversupply that causes issues.
Below I’ll go through how long you should pump in each of the following scenarios – exclusively pumping, pumping to build a freezer stash, pumping to increase milk supply, and pumping at work.
How long to pump if you’re exclusively pumping
When you’re exclusively pumping, you want to aim to pump for a total of 120 minutes per day (as a minimum guideline).
Therefore, how long each session should be depends on how many sessions you have in a 24 hour period.
It’s important to pump more frequently when your baby is younger to establish your milk supply. So when you have a newborn baby, you might be pumping eight times per day, in which case you’d want each session to be at least 15 minutes. (120 minutes / 8 sessions = 15 minutes per session)
Once your baby is older, you may pump less often. So, if you pump six times per day, each session should be 20 minutes. If you pump four times per day, each session should be 30 minutes, and so on.
Much more (including lost of common questions) on the 120 minute rule here.
If you’re pumping to build a freezer stash
If you’re primarily nursing but are pumping to build a freezer stash for going back to work or for a night away, you will want to pump for about 15-20 minutes at a time.
Your goal is to strike a balance between pumping enough milk to store, and overdoing it to the point where oversupply, forceful letdown, and/or foremilk/hindmilk imbalance become an issue.
Most of the time, you will want to pump soon (around 30 minutes or so) after you finish nursing, so that you have enough milk the next time your baby is hungry.
More on pumping to build a freezer stash here.
Length of pumping sessions if you’re pumping to increase supply
There are a few different ways that you can pump to increase supply.
Triple feeding
One is triple feeding, where you pump and bottle feed after each nursing session. This is sometimes done when your baby is a newborn in order to establish your milk supply while baby is learning how to nurse and transfer milk.
While triple feeding can be effective, it is also exhausting. Ideally, you’d do it for a week or two before transitioning to nursing or, if you prefer, to exclusively pumping.
When you’re triple feeding, I would recommend pumping for about 15 minutes.
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Power pumping
Another option is power pumping. Power pumping mimics cluster feeding (which is thought to increase milk supply), but with a breast pump coming on and off the breast for a longer period of time instead of a baby.
To power pump, you pump on and off for an hour. This could look like 20 minutes of pumping, followed by 10 minutes rest, 10 minutes of pumping, 10 minutes of rest, and 10 minutes of pumping.
How long should you pump if you’re pumping at work
How long you should pump at work depends on how old your baby is as well as how often you’re pumping. As noted above, it’s important to pump more frequently when your baby is young.
This is easiest to explain with examples. Say you are going back to work at three months postpartum. In most cases, you’d want to pump about every three hours for about 15-20 minutes.
On the other hand, if you’re not going back to work until your baby is nine months old, you might pump twice in an eight hour workday, but for slightly longer – maybe 20-25 minutes.
In both cases, you’d pump for for about 45 minutes, but when your baby is younger, you might just need to do it more frequently.
You can see more examples of schedules for pumping at work here.
Let me know if you have any questions about how long you should pump in the comments!
Comments & Chitchat
Amanda says
Hi! I have 4 week twins and pump for 30 minutes about 4 times a day. My right breast has always been my big producer with my first set, I would get 4-6oz each side with my first set of twins but this time, my left is really lacking. I usually will get 4-7oz out of my right breast per pump but my left will usually only get 1oz on a good pump. I feed both babes on each breast and sometimes even more on the left to help but it doesn’t. I’m always lopsided now, even when I’m empty. I take lecithin cuz I’m prone to clogged ducts and I’m also on reglan. Is there any way to help my left side?
Amanda Glenn, CLC says
Hi Amanda! Congrats on your twins. Here are some ideas that might help:
https://exclusivepumping.com/how-to-fix-lopsided-breasts-when-breastfeeding/
Isabel says
Hi Amanda
Im currently pumping 120 min a day with average of 3oz per session. Im using spectra half the times and elvie the other half. Id like to keep with elvie only as it is more convenient. Do you think this will affect my supply?
Diana says
Hello Amanda,
I am 9 ppd and been EP since the beginning. I was advised by the nurse to pump 20 mins per session 8x upon leaving the hospital. Fast forward to now I have been pumping 5x a day and pumping for 32 mins and if I drop another pump I have to pump for 40 mins 4x and it’s just not super feasible with my job and well life. Is there a way to still drop to 4 pumps without it being 40 mins like maybe just leaving it at 32 mins, without any major supply drop? Thank you
Amanda Glenn, CLC says
Hi Diana! I usually recommend pumping 120 minutes a day, so I think that should work! Here’s info on reducing your pump time if you’re pumping more than 120 minutes in a day:
https://exclusivepumping.com/120-minute-rule/
(under I’m pumping more than 120 minutes now and I would like to reduce the amount of time I’m spending pumping. How can I do that without tanking my supply?)
Hope this helps!
Isabel says
Hi Amanda, I have a two week old baby who can’t latch properly due to my flat nipples. I’ve been giving her breast milk in bottle and about 10 min of breast with a breast shield. I pump after every feeding session ( 8 or 9 a day) for 15 min. I only get about 3oz total per session. I’m worried this will not be enough for her soon and will have to supplement with formula. I’d really appreciate your advise. Thanks!
Amanda Glenn, CLC says
Hi Isabel! I think that supply is actually pretty good for two weeks out! Here is some info that might help, though:
https://exclusivepumping.com/increasing-milk-supply/
Good luck!
aly says
I’ve been pumping for 40 min 6 times a day for probably two months at this point. I just thought you went as long as the pump goes until I found this article. Do I need to ween off pumping that much? I was thinking I would drop to 30 min a time and would love to get rid of the 2 am pump. BUT I’m worried my supply will drop and will I wont feel empty (I already never really feel empty)? Feeding 3-month old twins about 1/3 expressed milk at this point. Thank you!
Amanda Glenn, CLC says
Hi Aly! That’s a tough one – it definitely might affect supply. Since you’re pumping for twins, what you’re doing now might be best, unless it’s unmanageable for you and you’re getting burned out. How are you doing?
Mariah says
Hello! Early on in my pumping journey I started to get signs of mastitis. So I freaked out and bumped my pumping sessions to 30 mins (all 8 of them) in hopes to drain all my milk. Now I’m looking to cut out a pumping session but really don’t want to pump more than 30 mins on my other sessions. Should I work on getting my other sessions down in time? Or just slowly cut one and not add on?
Amanda Glenn, CLC says
Hi Mariah! I can totally see how this would happen. If you can, I would cut back on your total pumping time over 24 hours by 5 minutes at a time and see how it goes. I don’t think how you do it matters too much, so either is fine. Hope that helps!
Lindsey Tereso says
Hi!
EP mama with a low supply, able to do about 1/3 of baby’s day with breast milk. Has been a major improvement from the first week when I had delayed lactation onset and then was pumping just drops…I’m at 8 sessions a day and technically only need to do 15 min but I’ve been doing 30-45 minutes per session. Is this ok? It’s way above the 2 hour a day mark but have been feeling like I’m not emptying out without doing longer…nipples starting to get sore though. I do active pumping with hand and electric massage and just got lecithin to try…feeling lost and unsure!
Amanda Glenn, CLC says
Hi Lindsey! The times themselves are okay but nipples starting to get sore concerns me a little bit – you shouldn’t have pain with pumping so if you are, that could be a signal that it’s too much. Have you tried hand expression or a manual pump at all? Some people find that they empty better with those. Not that you have to do them the whole time, but some people incorporate it into their routine along with the electric pump and that can speed things up. I think lecithin might help too. 🙂
Kathy says
Hi I’m getting overwhelmed with pumping. I really want to pump every 5 hours but fear my supply will go down. Depending on how baby sleeps I occasionally go four hours at night. Can I do every four? He’s 1 month old; I’m getting around 43-50 oz pee day
I put him to breast at least once a day,but pretty much exclusive pumper.
Amanda Glenn, CLC says
Hi Kathy! Congrats on your sweet baby! If you’re nursing once per day and pumping six times per day, I think that’s probably okay (though I obviously can’t guarantee anything). I would make the six sessions 20 minutes each. Good luck!
Stacy Johnson says
Hi, I had my baby on June 8, 2020. I just got my cycle on 9/4/20 and now I have it again today 9/28. Is this normal? I began pumping in the beginning with my baby to get my milk supply up and then I had to use the the breast shield because my baby could not latch on to my nipple properly. My breast milk did come out but then I stopped and went to formula because I gave up. But I want to go back to pumping but actually try the electric pump . I had two but when I used it nothing was coming out. I was using the manual meds pump. The reason why I gave up because it was hard to manual pump . Do you have any suggestions to re lactate. I try to do it but only a drop is coming out and it’s sticky.
Amanda Glenn, CLC says
Congrats on your baby, Stacy! Here’s more info on relactation that might be helpful!
https://exclusivepumping.com/relactation-pumping-schedules/
Laura says
Im having problems with extreme soreness as well. I’m EPing my two month old. Feeling very sore now and my breast don’t feel empty after 20 mins. Don’t want to go longer due to soreness, so have to hand express for a long time after. Extremely time consuming. May be due to wrong flange size, but don’t know whether Mine are good or not since I have large flat nipples which make it hard to figure out. Currently using 28mm. Sometimes it rubs on the side, and sometimes it pulls some areola in the flanges. Have also tried 24mm and does not work as I get no milk output. Help please — in lots of pain.
Amanda Glenn, CLC says
Hi Laura, I hate to suggest yet another flange but I think I would try Pumpin Pals, LacTeck flanges, or Beaugen cushions. I’m not sure exactly what the issue is but when it’s difficult to find a size that fits, sometimes changing the shape/material will make the difference. More info:
https://exclusivepumping.com/comfortable-breast-pump-flanges/
Shellie says
I feel like my breasts are empty around the 15 minute mark for every time I pump. Do I have to continue to pump for the whole 25 minutes? My nipples are extremely sore despite gel packs and nipple cream and I was hoping to cut down on time to help with the soreness.
Amanda Glenn, CLC says
Hi Shellie! Can I ask whether you are EPing or pumping at work? Where did you arrive at the 25 minute pump length? Also – are you sure that your flanges are the correct size? I’m wondering if that might be the cause of the soreness.