How to Boost Your Milk Supply: Get More Letdowns

By Amanda Glenn 37 Comments April 6, 2018 This post may contain affiliate links.

If you pump breast milk, understanding how letdowns work is really important for your milk supply. Here is everything you need to know about how letdowns work, including what a letdown looks like, how to boost milk supply when pumping by getting more letdowns, and what to do if you have a hard time getting a letdown when you’re pumping.

What is a letdown when breastfeeding, and why do I care?

A letdown is when your breasts release milk for your baby (or, if your case, your pump) to eat.

Obviously, you don’t go around spraying milk all the time (leaks notwithstanding). Most of the time, the milk stays in your breasts until the breasts are stimulated, by a baby or a pump. This then signals the milk letdown hormone, oxytocin, to release the milk from your milk ducts, which is called a letdown.

What does a letdown look like while pumping?

If you’ve just started pumping, it’s not always clear why sometimes you spray milk and sometimes you’re not getting anything. Here’s how letdown works:

When you start pumping, most pumps will begin in the “letdown phase” – which is lighter and quieter – for about two minutes. During this time, before you letdown, you might see milk dribbling out your nipple, and just a few drops going into the bottles.
When you have a letdown, you will see milk start to spray into the flange and flow more quickly into your bottles. What does a letdown feel like? A lot of moms feel a sort of pins-and-needles sensation in their breasts. Some women experience something more painful. If your baby is very young, you may also feel cramping in your uterus.
After some time (in my experience, 5-10 minutes), milk flow will stop, and you’ll be back to just a dribble, if anything.

Letdowns and how to boost milk supply

So how are letdowns related to how you can boost your milk supply when you pump?

One way that you can pump more milk is to try to get second or third letdowns during your pumping sessions. How many letdowns you should aim for depends on the length of your sessions – if you’re pumping for 20 minutes, many women are able to get two; if you’re pumping for 30, you might be able to get three.

How much more milk will this get you? Everyone is different, but my output for subsequent letdowns was generally about half of the previous letdown. So, for example, if I pumped 3 oz in my first letdown, I might get another 1.5 oz in my second letdown, and .75 oz in my third. That’s an extra 2.25 oz than if I had thought I was empty, and just stopped pumping after the first letdown!

Another reason that letdowns are important for milk supply is that if you’re waiting and waiting for a letdown, you can end up either wasting a lot of your pumping time waiting for a letdown (so that you’re not able pump long enough to get a second or third) or you end up pumping for an unsustainable amount of time. Some women I’ve talked to have had to pump for 40 minutes, and they were doing that eight times per day!

How to get a faster letdown

If you struggle with getting a letdown quickly enough, you’ve probably read a lot of strategies like looking at a picture of your baby, holding something that smells like him or her, etc. These will often work much better for nursing women than for exclusive pumpers, because letdown is a conditioned response. Nursing mothers are conditioned to let down when they are looking and smelling at their baby; exclusive pumpers – especially those who switched to pumping early – do not have the same conditioning.

So, what might help you get a faster letdown instead?

Hand Expression. Some women have much better luck getting a letdown with hand expression versus a pump. What you can do is get everything ready to pump and hook yourself up on one side, then try to hand express on the other until you get a letdown. Then, you can quickly hook yourself up to pump on the other side and let the pump take it from there. (Here are some videos on hand expression to help you learn how to do it.)
Lactation Massager. Some women find that the vibration from a lactation massager will help get milk flowing and get you a quicker letdown, especially when you are dealing with engorgement. Some women who have painful letdowns have noted that it helps with that, too. Additionally, if you find that hand expression works for you, the lactation massager might also be effective, but with the added benefit of not tiring out your hands.
Relaxing. If you don’t really like pumping (does anyone really like pumping?), it can be stressful. Try to make pumping as fun as possible for you. Make sure you’re warm enough (versus being topless and freezing), and try to do something that you enjoy, like watching Netflix or reading a book. If you get anxious about supply, cover up the bottles with a blanket or nursing cover and try to focus on something else if you can.
Heat. Sometimes heat can help trigger a letdown, so a warm compress might help. Either a warm washcloth or Booby Tubes are good options.

(Do you find that milk flows slowly once you get a letdown? Here are some tips for how to pump faster.)

If you have any other tips for getting a faster letdown, definitely add them in the comments!

You also might like:

References

Australian Breastfeeding Association. “Let-down reflex (milk ejection reflex).” https://www.breastfeeding.asn.au/bf-info/early-days/let-down-reflex
Perles, Karen. “Coping with Painful Letdown.” https://www.care.com/c/stories/4411/coping-with-painful-letdown/
Cherry, Kendra. “What Is a Conditioned Response?.” https://www.verywellmind.com/what-is-a-conditioned-response-2794974

About Amanda Glenn

Amanda Glenn is a former exclusively pumping mom who has made it her mission to become an expert on exclusively pumping breast milk! She is the author of Exclusive Pumping and Milk Supply, Exclusive Pumping 101, and Weaning from the Pump.

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Comments

Sara says
April 5, 2019 at 8:21 pm

After reading this, I am concerned I don’t get letdowns. I just had my second baby, and this is my second go at pumping. I can’t seem to get the hang of nursing, so as soon as I get home from the hospital I get on the pump. Well, with my first I never got more than an ounce each pump. This time, I have tried everything to avoid that; brewers yeast, fennel Greek, oatmeal, teas, drinking an insane amount of water, everything. And I still can’t produce more than an ounce, if that!! And I am talking total, not per breast. Based on the description of a letdown, I have never experienced that. I don’t feel anything different, and it is always just milk dribbles, no flow. I pump for 20 minutes, 8 times a day. But I don’t know what else to do to get this working.

Reply
- Amanda Glenn says
  April 6, 2019 at 2:29 pm
  
  Hi Sara! Wow, that sounds frustrating! Hmmm … do you find yourself leaking sometimes? Like maybe in the shower?
  
  I don’t know if these will help, but a few ideas that I had were using a warm washcloth as a compress before pumping, doing breast compressions while you pump, trying hand expression (there are youtube videos you can watch to figure out what to do), and try vibration (like an electric toothbrush). I hope this helps!!
- Nina says
  April 10, 2019 at 12:01 pm
  
  you may need to check the fit of your flange size you are using on your pump. So i would suggest googling for a fit guide. Also you might need to consider playing with your pump setting a bit more. Depending on the type of pump you use (Spectra, PIS, or other) Breast compression and massage are a big helper for me. In addition to having a sung hand free bra. I would also highly suggest following Legendary Milk’s instagram account they have a TON of information and tips for pumping moms! Hope this helps!! I too was a struggling pumper with my first and didn’t know half of the things i know now. Also dont forget to drink a TON of water (like your body weight in OZ) everyday, i see a drop if i haven’t done this. Good luck!
Roxanne says
January 5, 2019 at 6:17 am

I am almost 2mpp and I am just learning about let downs now. I usually pump every 30mins. (My flow stops at 20min then will pick back up for the other 10min) I do one let down at the beginning in the expression mode for 2min or less. Should I be switching back to the expression mode throughout my pumping? Like when my flow stops at the 20min mark should I switch back then?

Reply
- Amanda Glenn says
  January 5, 2019 at 9:06 am
  
  You can do it either way! For some people it will make the second letdown come more quickly. Test it out and see if it does for you, and then you can adjust accordingly! 🙂
Jen says
December 22, 2018 at 4:56 pm

I mostly breastfeed but like to pump at least once a day to keep my little one bottling for her daddy or grandparents. I was getting discouraged because my supply seemed to be decreasing dramatically. I made a few changes that worked amazingly for me. I read my pump manual and adjusted how I held the phalange on my breast doing a C shaped hold with my thumb and forefinger and using my other 3 fingers to give my breasts support – kinda pushing up a little gently. I stopped double pumping and started hands on pumping. I gently massage each breast throughout the pump. I’m also less stressed with single pumping because I was always scared that I would lose my seal or spill my milk and frustrated that I never had a free hand to do anything…even scratch the tip of my nose (I don’t have a pumping bra). The final change was my husband finishing his university classes made a huge impact on my stress level… so it’s true, find a way to relax, take advantage of friends and family who want to help or support you. I went from struggling to get 70 ml total with double pumping for 35 minutes to getting 100 ml per side in 5-10 min per side or 10-20 min total. I can’t guarentee that these are the magic tips for supply but they really helped me so I wanted to share them in case they helped anyone else too!

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Krystal says
November 8, 2018 at 4:52 am

Thanks for everyone’s comments and suggestions, this is my second go round with nursing and pumping and I really want things to go right! You guys are rockstars!

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Angelina says
November 3, 2018 at 11:14 pm

I have found that if I drink hot tea (it’s usually my mother’s milk tea mixed with chamomile) while pumping, my let downs last longer and are closer together! Not sure if it’s just the drinking in general, or if it’s the warmth of the liquid.

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Chrissy says
October 21, 2018 at 9:07 am

Would it be normal to only have one letdown? I got about 6.5oz out of my first letdown (in ~10 min) but not seeing another letdown (only a few drops here and there) and I’m at almost 19 min.

Reply
T says
October 11, 2018 at 11:16 pm

I’m a 1st time mom and started pumping 3 weeks after my LO was born. I average about 2.5-3 ounces per session at 30 minutes per session. I don’t feel my letdowns so I’m not sure how many occur each session. I didn’t feel my letdowns when we were trying to nurse either. Any tips for those who don’t feel their letdowns?

Additionally, since I’m trying to be an exclusive pumper is the amount pumped per session correct for my LO’s age (1mo 6days)? Or, correct for how long I’ve been pumping? I keep reading how much supply others have and I’m no where near the amounts I see!!

Reply
- Amanda Glenn says
  October 12, 2018 at 7:51 am
  
  Hi T! How many times do you pump per day? I think 2.5-3oz at 1 month sounds normal!
  
  Do you SEE letdowns, even if you don’t feel them? (The milk is just dribbling out and then starts to spray?)
Char says
September 24, 2018 at 12:14 pm

Hello! Before I went to the Lactation specialist last week I was pumping on the expression phase for quite a few minutes until my first let down. Then I would switch it to the slower pump to express the milk out. Once the let down was done I switched it back to the expression phase to try stimulating the breast for another let down. I was doing this back and forth for 30 minutes and pumping about 7 oz total. After I went to the lactation specialist she introduced me to a new pumping technique which is rather tidious; however, has increased my supply and increased each pump in less time. It’s switching back and forth every six seconds. It mimics how a baby stimulates the breast. I’ve experienced more let downs and I’m now producing around 12 oz in less than 20 minutes. It’s really worked well for me if you can stand pressing the button every six seconds or so. It’s actually made pumping go by a lot quicker for me because I just put on a show and click the button every six seconds. It also has made my nipples feel better because it’s switching back and forth rather than sitting on one setting for longer periods of time.

Hopefully that’s helpful! It was super helpful for me and I want to help anyone else out if they have pumping issues as well!

Reply
- Chrissy says
  October 21, 2018 at 8:36 am
  
  Interesting! I’m just now seeing this comment – perfect timing as I’m about to pump for the first time for my 3 week old. I’ll let you know if I have questions after. Thanks for sharing!
Jenn says
September 17, 2018 at 1:30 am

I use the quick setting to begin the letdown, then the slow setting like normal. Then when I notice the flow stop, I repeat the quick setting and then the slow setting. I can get about three let downs in 20 minutes.

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Chrissy says
September 14, 2018 at 9:40 am

Question about pumping. So you start out with the lighter “expression” phase, then once you feel the letdown trigger, that’s when you switch the pump to the more intense (not sure what it’s called) phase? From there, you would stay on this setting until you feel your letdown is complete (and possibly start the process over 1-2 times in hopes for another letdown or two if timing allows)? Do I have this right?

I’ve never really been clear on this, but feel like this thread is working toward making it clearer!

Reply
- Amanda Glenn says
  September 14, 2018 at 2:30 pm
  
  You’ve got it! 🙂
Jackie says
August 6, 2018 at 4:45 pm

The thing that helped me the most was watching videos of nursing babies or a pumping video of a let down. Seeing the Milk spray was key! Even reading about nursing or pumping, like an article on power pumping or nursing stories! Sounds weird but ALWAYS worked!

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Angie says
August 5, 2018 at 1:21 pm

Making sure the flange is the right size make a huge difference. You want to stimulate like the baby nursing on your areola. If you are just tugging on the nipple, you won’t get as much if any milk out. That is just a waste of time. Make sure the flange is large enough to pull some areola in as well. Your nipple should not be touching any of the wall of the flange. If it is, get a larger size.

Reply
Chrissy says
July 11, 2018 at 8:14 pm

Awesome advice! Another trick I like to use is to turn the pump off after I feel empty. I wait a minute or so, and turn it back on. This restarts the stimulation phase of the pumping, and tends to get me some extra in the next let down phase

Reply
Anita says
June 24, 2018 at 10:06 pm

I’m glad I stumbled upon this! I’ve been getting less and less during pumping sessions, and I’m willing to try anything at this point to get that milk out for my baby (working mom here). I will definitely have to pay more attention to my letdowns and try to get multiple ones in a session. I have been doing a lot of hand expressing, but it does wear out your hand!

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Courtney says
June 16, 2018 at 11:56 pm

Just a little confused is it ok to go longer than the 30 minutes when pumping? Some other articles I read before this one said it wasn’t good.

Reply
- Amanda Glenn says
  June 17, 2018 at 7:06 am
  
  Hi Courtney! It’s fine to go longer than 30 minutes. I’m not sure where that recommendation comes from.
Valeria says
June 14, 2018 at 10:56 pm

Has anyone tried lactation cookies ? Do they work?

Reply
- Amanda Glenn says
  June 15, 2018 at 9:17 am
  
  I think that they work about as well as nursing teas? That’s what I’ve found for me personally. (Which is to say there is a difference, but it’s small.)
Kylina @bootiesandthebeast says
May 5, 2018 at 11:43 am

This was super helpful. I used pump for a ridiculous amount of time not realizing I could get more let downs with the button right on my pump. It’s nice to be more educated now.

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Estrella Valle says
April 30, 2018 at 9:16 pm

That 3oz on the first let down is awesome! I only get a total of 3oz for a 30min pump (1.5oz on each breast). I try to relax but still the same. So frustrating! When my let down starts, count for 10seconds and it’ll stop. I really need tips like this! Hopefully, I can pump more milk.

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Sehrish Naseem says
April 19, 2018 at 12:58 pm

Your milk depends on your anxiety and stress level. So keep yourself calm and try to have enough sleep to keep you stress free. Increase your water intake and try drinking “Healthy Nursing Tea”. It’ll definitely work!

Reply
Stephanie says
April 18, 2018 at 10:22 am

For me, restarting the “expression fase” will trigger a second letdown. I’ve been exclusively pumping for 4.5 months and any time I forget to restart the expression part (at about 10 minutes in), don’t massage or am stressed I get a little over half as much milk! Doing it this way I have gotten as much as 18oz in a single 20 minute pumping session! My average with this routine is 9-12oz a session

Reply
- Angelica says
  April 26, 2018 at 12:08 pm
  
  That is awesome!!! How many time do you wait from one to another session?
Ashley says
April 17, 2018 at 2:46 pm

If you’re not in the same location as your baby, try watching videos of them, listening to recordings of them crying, looking at pictures of them, or smelling a clothing item that belongs to them to help trigger your brain to allow a letdown.

Reply
Chelsey says
April 10, 2018 at 5:24 pm

What works for me is closing my eyes and visualizing the milk starting to flow again. That kind of goes along with your tip of relaxing, but I almost meditate, try to block out distractions, and really focus on feeling the let down. It usually works in less than a minute.

Reply
- Amanda Glenn says
  April 10, 2018 at 6:23 pm
  
  Great tip!
Dv says
April 6, 2018 at 5:25 pm

Today i tried wahl hot nd cold massager.ssems to be helping with let down.i got the amount in 25 min which usually needed 45 min of pumping.i need to check if its consistent

Reply
- Amanda Glenn says
  April 7, 2018 at 1:26 pm
  
  That is great!
Dv says
April 6, 2018 at 2:44 pm

I sometimes experience letdown when not pumping.when i pump after 30 min why am i not getting milk immediately since i already had a letdown even before pumping.has anyone experienced this?

Reply
- Amanda Glenn says
  April 6, 2018 at 2:51 pm
  
  This is totally normal (and really frustrating)! Leaking when you’re not pumping only to NOT get a letdown when you are pumping is really annoying.
  
  This can happen because letdown is controlled not by how full your breasts are, but by your brain. Letdown is a conditioned response, like Pavlov and the dog. That doesn’t really explain why you brain decides to let down when you’re on a bus versus trying to pump – unfortunately it doesn’t work perfectly. It does get better as your baby gets older and leaks because much more infrequent.
- Bianca says
  November 7, 2018 at 3:07 pm
  
  Yes. I used to have a let down atleast every 40min. No matter where I was or what i was busy doing. Then i realised whenever I made myself a bath and thought about going to the tub and opening the taps, I’d get a letdown. Also weirdly enough, during sex I also got a letdown everytime.. I had to get those boobs silicone cups you put in your bra because of all the let downs all the time. But sometimes when I sat down to pump… No letdown.