If you’re staring down at your pump and wondering, “Why am I not getting more milk?”—you’re not alone. Many moms feel frustrated when they don’t see the ounces they were hoping for. The good news? There are practical, proven ways to increase your pumping output without burning out or giving up.
Let’s talk about what’s normal, what might be going on, and the simple steps you can take to see real results.
Pumping Is a Skill—And It Can Be Challenging
Pumping can be tough, especially if you’re exclusively pumping. Unlike direct breastfeeding, where babies are typically more efficient at drawing out milk, pumps don’t always get the same results. If most of your baby’s nourishment comes from pumped milk, you might notice it’s harder to maintain an adequate supply over time.
What’s a “Normal” Pumping Output Anyway?
Let’s level-set some expectations. If you’re breastfeeding full-time and only pumping occasionally, it’s completely normal to get between half an ounce to two ounces (15–60 ml) per session from both breasts. Some moms get more—due to oversupply or just a strong response to the pump—but that doesn’t mean lower output is a problem.
If you’re exclusively pumping, your goal might be 25–35 ounces (740–1,035ml) in 24 hours, which breaks down to about 2–4 ounces (60–120ml) per session, depending on how often you pump. But it’s not always that cut and dry.
Output can vary day to day and session to session. Low-volume days are normal. During growth spurts, babies often feed more frequently, which can make it seem like your supply has dropped—even though it hasn’t. Other factors like your menstrual cycle or a rough night of sleep can also affect output. These fluctuations can make you feel like you’re not pumping enough milk, even when your overall supply is on track.
What Can Affect Pumping Output?
Many factors play into whether you are pumping enough breast milk or not:
- Pump type and quality: Older or low-powered pumps may underperform. If you pump often, you may need a hospital-grade or high-performance pump.
- Flange fit: A poor fit can reduce milk flow or cause pain. Flanges come in different sizes—don’t settle for discomfort.
- Hormones: Your cycle, ovulation, or pregnancy can temporarily impact supply.
- Hydration and nutrition: Milk is mostly water—so stay hydrated. Eat balanced meals with plenty of protein and healthy fats.
- Timing and frequency: Pumping too infrequently or skipping sessions can train your body to make less milk.
- Stress or distraction: A tense body and a distracted mind can block let-down. Your mindset matters.
Also, keep in mind: the amount you pump doesn’t always reflect the amount your baby gets at the breast. Babies are often more efficient than machines.
How to Increase Output When You’re Not Pumping Enough Milk
Here’s what works when you need to get more milk in the bottle:
1. Pump More Often (Especially Early Morning)
Try pumping every 2–3 hours during the day and once overnight if you can. Milk production is highest in the morning, so use that to your advantage.
2. Power Pumping: A Game Changer When You’re Not Pumping Enough Milk
Power pumping mimics a baby’s cluster feeding and tells your body to ramp up production:
- Pump for 20 minutes
- Rest for 10 minutes
- Pump for 10 minutes
- Rest for 10 minutes
- Pump for 10 more minutes
Repeat this routine daily for a few days and watch for an increase in supply.
3. Massage While You Pump
Hands-on pumping helps get more milk out. Use gentle compressions and massage before and during your session to stimulate flow.
4. Use a Double Electric Pump
Double pumping (pumping both breasts at once) not only saves time but can yield up to 18% more milk than single pumping.
5. Check Your Equipment
Worn-out valves, loose parts, or the wrong flange size can sabotage your results. Replace parts regularly and make sure everything fits comfortably.
6. Relaxation Makes a Difference
Calm your environment: dim lights, listen to music, watch baby videos, or try guided relaxation techniques.
- Deep breathing
- Visualization (like imagining a peaceful place)
- Muscle relaxation from head to toe
- Use a warm compress before pumping
- Try skin-to-skin contact with your baby before or after pumping. Holding your baby against your bare chest can trigger oxytocin release, making let-down easier and more effective.
Stress and tension can absolutely slow your let-down and contribute to not pumping enough milk.
7. Nourish Yourself
Don’t skip meals. Focus on hydration and nutrient-rich foods. Add lactation-friendly picks like oats, flaxseed, spinach, and nuts.
8. Try Galactagogues (With Caution)
Some foods and supplements may help increase supply:
- Fenugreek: An herbal supplement used for centuries.
- Oatmeal: A gentle, nourishing option.
- Brewer’s yeast: High in B-vitamins.
- Fennel and Blessed thistle: Often consumed as tea.
- Bodyarmor drink: Loved by some moms for its electrolytes and coconut water content.
Always check with your healthcare provider before trying new supplements.
When to Get Help
If you’ve tried all the tips above and still aren’t seeing results—or if your baby isn’t gaining weight or having enough wet diapers—it’s time to check in with a lactation consultant. They can spot issues you might not know to look for.
Getting support isn’t failure. It’s smart.
Final Thoughts
Pumping doesn’t have to feel like a battle. With the right tools, a few tweaks, and a bit of patience, you can absolutely increase your milk output. Give yourself grace. Take it one session at a time. And remember: you’re doing an incredible job.
You’ve got this.
Resources
- Find a breastfeeding support group near you.
- Milkology Breastfeeding Class – Affordable, video-based online course to help you master breastfeeding at your own pace.
References
- Double pumping + hands‑on technique (massage, compressions) Medela
- Use high‑quality pump/check equipment fit and maintenance Physicianguidetobreastfeeding
- Stress, fatigue and illness can hinder milk production—physiologically via hormones like cortisol. UT Southwestern Medical Center
