An Exclusive Pumper's Guide to Schedules, Stress, and Success

Exclusively pumping (EP) may feel like a full-time job, requiring lots of dedication, consistency and the right mindset. Whatever the reason you've chosen this method-EP works well for your body and baby-creating a schedule that works best for you is essential. With a reliable portable breast pump, a schedule that fits you and a few stress-reducing strategies, you will not only make exclusive pumping possible, but also rewarding.

This guide will walk you through how to organize your pumping schedule, maintain your milk supply, cope with stress, and use the best equipment to help make your exclusive pumping journey easier and more efficient.

What is Exclusive Pumping (EP)?

Exclusive pumping is when you feed your baby only expressed human milk—no nursing at all. Many mothers choose to exclusively pump for comfort, flexibility, or due to health concerns. And, if other newborns struggle to latch, exclusive pumping is a great alternative to still allow you to receive all the immunological and nutritional benefits of breast milk. 

Because your pump will become your baby's primary feeding partner, exclusive pumping requires intentional time management compared with direct breastfeeding. This means you will need to pump regularly and consistently on a schedule based on how a newborn feeds—every two to three hours will be best for maintaining milk supply. 

Fun fact: the human body does not know the difference between a nursing infant and a human pump. Your supply can continue to thrive as long as you provide expression and extraction of the milk regularly and effectively.

Define Your First Exclusive Pumping Schedule

A successful exclusive pumping routine relies on a consistent schedule. Establishing consistency helps your body learn when to make milk and will prevent painful engorgement and blocked ducts.  

Infants (0-3 months): 

• Pump 8-10 times per day, every 2-3 hours, including overnight.  
• Sessions should be between 15-20 minutes on each breast.  
• Prolactin, the hormone responsible for milk, branches at night, don't skip these evening pumps.  

Three to Six months: 

• As your supply establishes you may slowly reduce to 7-8 sessions a day. 
• To maintain volume, continue to do one night session.  
• Try to limit the time between pumping to less than every 4 hours.

For more than six months:

• As long as your milk supply is established, you're able to move to pumping five or six times a day.
• If your baby begins to sleep longer, take this as an opportunity to increase your pump sessions during the day and decrease the amount of nighttime pump sessions.

Keep a journal or a pumping app to keep track of your output at all times.  This allows you to recognize patterns, dips in your supply, or optimal response times from your body.

Navigating the Exclusive Pumping Day

Although being an exclusive pumper might seem monotonous, it doesn't have to be. Your days can go more smoothly if you establish routines and discover little comforts.

This is an example of an exclusive pumping day:

• 6:00 AM: Morning pump when the infant awakens
• 9:00 AM: Clean components and store milk on the second pump.
• Midday pump at 12:00 PM; drink water and have a snack.
• 3:00 PM: Afternoon pump (ideally without using your hands)
• 6:00 PM: While the infant is sleeping, the evening pump
• 9:00 PM: Prepare bottles for night feeding and pre-bed pump
• 2:00 AM: An optional overnight pump to keep the supplies going

Practical Tips:

1. Choose a hands-free pumping bra for comfort and convenience. With a hands-free pumping bra, you can read, relax, eat, or work during pumping sessions because it allows you to express milk without physically holding the flanges. 
2. Store pump parts in the refrigerator between pumping sessions. Rather than cleaning every part of your pump after each pumping session, safely store the flanges, valves and bottles in a clean sealed container or zip bag in the refrigerator after your pumping session is done. 
3. Utilize the "First In, First Out" (FIFO) method to cycle through the milk you have stored. Write the date and time of pumping on the label of any bag or container of milk you store.  Always use the oldest milk first to ensure optimal freshness and the least amount of waste.

How to Deal with the Mental Load and Stress

Pumping exclusively is just as much an emotional experience as it is physical. You will have to deal with sleep deprivation while also managing the demands of coordinating the responsibilities that come with parenting and attempting to maintain supply. 

Strategies for Mentality: 

• Have realistic expectations of yourself. The consistency of your pumping routine is more important than trying to achieve perfection. You are not ruining your supply if you miss a session! 
• Point out the small victories. Every ounce of milk is important! 
• Connect with support groups. Consider connecting with online support groups of pumping mothers for advice and emotional support. 

Reminders for Self-Care: 

• Take advantage of every break available to you. Try to nap for as long as you can. 
• Eat and drink frequently. If you are dehydrated, your milk flow can decrease. 
• Be aware. You can increase pumping through deep breathing exercises and/or relaxing music. 

Expert tip: Combine pumping time with an activity, such as writing your to-do list, watching TV, or listening to a podcast you enjoy.  By engaging in an activity, you can make the "work" feel more like "me-time."

Essential Gear for Successful EP

How you set yourself up will make your exclusive pumping life easier or harder. Making the investment in gear will save you both time and comfort. Here are the essentials for the Exclusive Pumper:

• Portable, strong breast pump. This is the basis of a great EP experience! With a solid, portable breast pump like the Spectra or Medela, you can do hands-free pumping, no matter if you are working, traveling, or doing housework. 
• Extra pump equipment and flanges. Having extras means you don't have to clean each time you pump.
• Hands-free pumping bra. Helps to hold the flanges and is more comfortable when multi-tasking. 
• Milk storage. BPA-free bottles or bags that are labeled with the day and time the milk was expressed, will help keep you organized for feedings.
• Cooler bag and ice packs. Great for keeping milk safe while on-the-go.
• Nipple cream and breast pads. The cream is great for protecting skin from irritation, while the pads can help absorb leaks when you go longer than usual in-between pumping sessions.

Summary

Exclusive pumping can be a difficult yet empowering experience, providing all the benefits of breast milk while allowing you to enjoy flexibility within your life. Having a consistent exclusive pumping schedule, self-care routines, and good tools such as the portable breast pump can help you maintain a successful supply while keeping yourself grounded. 

Remember — perfection is not necessary in order to find success. Your personal well-being should come first, as will your sources of support, and your successes, no matter how big or small, should always be celebrated. Over time, you will find that your pumping routine will become more natural, your stress level will decrease, and those pumping sessions will evolve into a quiet moment of achievement.