The two main hormones in breastfeeding are prolactin (stimulated by nipple and breast stroking) and oxytocin (stimulated by nipple stretching and bonding with your baby). Feeling relaxed and connected to your baby is essential for producing adequate oxytocin flow to collect the most breastmilk while pumping at work (and pumping in general!). Keep reading to learn my 5 FREE pumping at work tips!
So, how can you produce more oxytocin with a machine (your breast pump) rather than with your baby?
1. 4-7-8 Breathing While Pumping at Work
Breathe in slowly for a count of 4, hold breath for 7 seconds, and breathe out for 8 seconds. This helps reset your nervous system and regulate the fight-or-flight response we feel when stressed. Do this at least 4 times.
2. Hands-On Pumping at Work
While pumping, compress and massage your breast with your thumb and pointer finger. Ensure you’re massaging the higher parts of your breast tissue, including into your armpit and around your entire breast. Both at the same time or one at a time. This technique has been shown to increase breastmilk output by 48% [1].
3. Don’t Watch the Pump (“A Watched Pot Never Boils”)
We know this isn’t true, but it certainly can feel like it! Remember, feeling as relaxed and connected as possible is key. Try not to worry about how much breastmilk is coming out while you’re pumping.
4. Ensure You’re Eating and Drinking Enough for Energy to Pump (and Breastfeed!)
Ensure you are eating and drinking enough for energy to respond to your baby, breastfeed, and pump if needed.
Also, check out my blog post: Does Your Diet Really Affect Your Breastmilk Quality and Supply?
5. Smell Clothes that Your Baby Has Worn
This can increase the bond and connection you feel while pumping, increasing your oxytocin for a let-down.
Conclusion on Tips for Pumping at Work:
For all 9 of my tips on how to express more milk while pumping, check out The Balanced Breastfeeding Course. Additionally, this course includes everything you need to know about:
- Returning to work
- Building a storage supply
- Medications and herbs while breastfeeding
- Pumping 101
- Safe baby sleep and breastfeeding
- And so much more, all taught with an attachment focus.
Need a Breast Pump Through Insurance?
The Zomee Z2 Breast Pump is a high-quality, BPA, phthalate-free, compact, and rechargeable breast pump! Rechargeable, meaning you don’t have to be stuck near an outlet each time you pump. I’m impressed by its LCD touch screen with a night light which can be helpful to have on your nursing cart, even just for those late light feeds or diaper changes. And with this pump being so compact and lightweight, it will make taking it to work much easier than other rechargeable pumps on the market.
So, if you’re a new mama or mama to be looking for an impressive and practical breast pump, I encourage you to check out the Zomee Z2 to support my passion for creating content across my platforms for you and so many other mamas. Get 20% off the Zomee Z2 with code KATELYN20 at checkout!
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Sources
[1] Morton J, Hall JY, Wong RJ, Thairu L, Benitz WE, Rhine WD. Combining hand techniques with electric pumping increases milk production in mothers of preterm infants. J Perinatol. 2009 Nov;29(11):757-64. doi: 10.1038/jp.2009.87. Epub 2009 Jul 2. PMID: 19571815.
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DISCLAIMER: This post is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding you or your baby’s health. Please read my Medical Disclaimer for more info
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