Finding Your Flow: A Gentle Guide to Hand Expressing Breast Milk
- Sep 7, 2025
- 3 min read
So, when it comes to hand expressing breast milk, there’s truly no one-size-fits-all method - and that’s okay. Every body is different, and the best approach is the one that works for you.
Below, I’ve shared two helpful video resources that demonstrate different hand expression techniques. I encourage you to try each one and see what feels most comfortable and effective for your unique body.
Why Hand Expression?
Hand expression isn’t just an alternative to pumping - it has some surprising benefits, especially in those early days:
It can help you extract more colostrum than a mechanical pump
It promotes early milk production
It can relieve engorgement and help your baby latch more easily
It builds your confidence in breastfeeding
And bonus - it’s free!
Whether you're preparing for baby, navigating the first few postpartum days, or just looking to supplement your pumping routine, hand expression is a tool worth mastering.
Before You Begin: A Few Tips
Getting started can feel a bit awkward at first, so here are my personal tips to help set you up for success:
🔸 Be gentle: Your breast tissue is sensitive - this shouldn’t hurt. If it does, stop and readjust.
🔸 Breast massage ≠ deep massage: In the context of the videos, "massage" means a light kneading, petting, or tapping motion. Think of the kind of soft pressure you’d use during an infant tummy massage.
🔸 Be patient with your body: Milk let-down can take time, especially if you’re tense or distracted. Take a deep breath, relax your shoulders, and give yourself space to get into the rhythm. It doesn't come right away.
🔸 Follow this rhythm: Press → Compress → Relax → Repeat. That’s the magic cycle!
🎥 Learn By Watching
Here are two excellent video guides to help you visualize the process:
⏱️ Focus on timestamp 1:33 – 7:28
This video offers a detailed walkthrough of technique. Note how they use “bandaid markers” - while these give a rough guide, you may need to experiment with different distances from your nipple to find your sweet spot. What works for one person may not work for another.
⏱️ Just under 1 minute — short and sweet!
Maya Bolman’s (though I don't agree with her politically- I don't want to gatekeep good breastfeeding advice) video offers a simple and efficient technique that many people find effective. Give it a try and see how your body responds.
🍼 Bonus Tip: Start Before Baby Arrives
Did you know you can begin hand expression prenatally to collect colostrum? Some parents find this helpful if they know their baby may need extra support after birth. Just be sure to talk with your OB, midwife, or healthcare provider about when it's safe to start and when to stop - especially if you're experiencing any complications.
💬 Final Thoughts
Learning to hand express can be empowering. It puts you in touch with your body, gives you flexibility, and might even help you feel more connected to your breastfeeding journey. Don’t stress about doing it perfectly - just focus on being gentle, patient, and curious.
You can do this!
Thanks for reading!
-Nicole
Disclaimer: The information provided in this blog is for general informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any health-related decisions.
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