Once you're ready to start expressing breast milk, it’s important to remember that everyone is different! Milk supplies vary and your journey is unique, so it’s key that you find a way to express milk that works for you and your baby.

Breast pumps come in all shapes and sizes, just like boobs! There are manual pumps, electric pumps, and wearable pumps, and you can also express breast milk using your hands.

The truth is, it might take you a while to get the hang of expressing with a breast pump or your hands. That's OK though. Just like your baby, you're new to all this!

It can take little practice but being comfortable can help your milk let down. So, try to relax and take your time. Once you're into the swing of it, expressing breast milk can help you be a little more flexible with your baby's feeds. It can also help relieve your boobs and give them a break.

How to start expressing milk

Whether you choose to express breast milk with a breast pump or by hand, there are a few things you can do to help make it easier:

• Find a comfortable and quiet place and think about what will make you relaxed. Maybe some music or an episode of your favourite podcast will help?
• Gather all you need. This includes a sterilised breast pump and container, a drink, a snack, your phone, the TV remote, and something to help you focus on your baby if they're not there with you – perhaps a photo, video or even their blanket.
• Make sure you’ve washed your hands and then get comfortable.
• You’re trying to emulate the sensation of your baby nuzzling as they feed, so gently massaging your breast, including the nipple area, can help to kick start your breastfeeding hormones.

How to start expressing with a breast pump

When you’re expressing breast milk, start by making sure your breast is fully in the horn of the breast pump. You need to create a seal to get things working efficiently.

If you're using an electric pump, begin slowly at first, and make sure the pump is in the correct position and feels comfortable. You should be able to see the breast milk flowing into the attached container. If you can't, it's worth trying to adjust the pump to get a better seal on your breast.

While you’re expressing, use one hand to massage your breast from the armpits towards the nipple.

Be sure to express from each boob until the flow stops. How long this will take can vary. Don’t worry if you only get a little breast milk, everyone is different, and it will get easier.

If you're having problems expressing breast milk, you might like to try something called breast compressions while you're expressing. These help to stimulate additional let-downs and thoroughly drain your milk ducts.

After expressing milk from one breast, repeat the cycle on the other.

Preparing breast pump equipment

There’re some additional steps you’ll need to consider when expressing using a breast pump. You should always be sure to:

• Clean and sterilise all parts of your breast pump before each use.
• Assemble the pump according to the manufacturer's instructions.
• Store your expressed breast milk in a sterile container. Using pre-sterilised pouches is a great idea, as you can express directly into them and then just pop them in the fridge or freezer – no decanting, no mess, and no waste!

How to start expressing milk by hand

Expressing by hand means you can encourage milk to flow from a particular part of your breast. This can help if one of your milk ducts is blocked. To express breast milk by hand:

• Wash your hands with soap and warm water.
• Use the palm of your hand to cup your breast, with your thumb positioned above the nipple.
• Compress and then release your nipple. Do this until your breast milk starts flowing.
• Continue until the milk flow stops on the breast and then repeat the cycle on the other breast.
• Once you’ve completed the cycle on both boobs, remember to store your breast milk in a sterile container.

Top tips for expressing milk

• Choose a comfortable place and position to express: It could take a while to get a good amount of breast milk from your pump – especially if you're just starting. So, grab a snack and a glass of water – hydration is important – find a comfortable spot, pop on the TV or an episode of your favourite podcast, and relax! Pumping shouldn't hurt. If it does, you can try adjusting the size and/or position of your pump's breast shield.
• Keep connected to your baby: Oxytocin (the hormone that triggers your let-down reflex) is produced when you watch, touch, smell and think of your baby. Keeping them close, practising skin-to-skin contact, or looking at photos of them if you're away from home can all help when it comes to expressing breast milk.
• Take it slow: If you’ve opted for an electric breast pump, you might see the highest setting and think that’s the best way to get a good amount of milk. But taking your time and getting into the correct position might be a better idea to express your milk effectively. You don't want to feel rushed or stressed, so give yourself plenty of time!
• Try a little massage: Lots of people find that they're able to express more breast milk if they massage as they pump. You can buy special breast massagers or do it by hand!
• Multitask by pumping both breasts at once (or pump while breastfeeding): If you have a wearable or double pump, you can express from both boobs at once! And a single pump means that your baby can feed from one breast, while you catch let-down and express from the other.
• Don’t forget to let your boobs rest: Breastfeeding and expressing breast milk is hard work, so it's important to take care of yourself and remember to take regular breaks! We've gathered some tips to help you deal with painful nipples should you experience any pain while feeding.
• Ask for help if you need it: Expressing breast milk isn't plain sailing for everyone. Don’t be afraid to ask your midwife or health visitor for advice and support if you're struggling.