You’ve got a Spectra.
You’ve got a baby.
And you’ve got a pump covered in buttons, modes and numbers that nobody actually explained to you.
So you pop it on expression mode, turn the suction up as high as you can stand, and hope for the best.
Sound familiar?
Hi, I’m Meghan, midwife and IBCLC, and I promise you there is a better way.
My Spectra cheat sheet tells you exactly which settings to use, minute by minute, for a 15, 20, 25 or 30 minute session. In UK AND US settings.
Get your free Spectra cheat sheet here
In this post:
- The two modes on your Spectra, explained
- Why switching modes gets more milk out
- A 15 minute session you can try today
- Why higher suction is NOT better
The two modes on your Spectra
Your Spectra has two modes, and they copy what your baby does at the breast.
Massage mode is fast, light sucking. It’s what your baby does at the start of a feed to bring your milk down (your let-down).
Expression mode is slower, deeper sucking. It’s what your baby does once the milk is flowing.
Most mums are shown how to switch it on, flick to expression mode, and leave it there. But your baby doesn’t feed like that. They go back to those quick little sucks during a feed to bring down more milk. Your pump can do the same.
The hack: switching back and forth
This is the bit that makes the difference. Instead of one long stretch on expression mode, you go back to massage mode for a couple of minutes partway through. That helps bring on another let-down, then you switch back to expression mode to empty the breast.
More let-downs, better milk removal. And better milk removal is what tells your body to keep making milk.
Try it: a 15 minute session
Here’s the 15 minute plan from my cheat sheet. Work down the steps in order.
UK Spectra (the cycle shows as C1 to C5):
- 1 minute: massage mode, cycle C1, vacuum 2 to 3
- 1 minute: massage mode, cycle C1, vacuum 4 to 5
- 7 minutes: expression mode, cycle C5, vacuum 5 to 8
- 2 minutes: massage mode, cycle C1, vacuum 4 to 5
- 4 minutes: expression mode, cycle C3, vacuum 6 to 10
US Spectra (the cycle shows as a number):
- 1 minute: cycle 70, vacuum 2 to 3
- 1 minute: cycle 70, vacuum 4 to 5
- 7 minutes: cycle 54, vacuum 5 to 8
- 2 minutes: cycle 70, vacuum 4 to 5
- 4 minutes: cycle 46, vacuum 6 to 10
The 20, 25 and 30 minute plans are on the printable, so you can pick the one that fits your day and stick it on the fridge.
Download the full Spectra cheat sheet here
Higher suction does NOT mean more milk
I need you to hear this one!! Turning the vacuum right up doesn’t get more milk out. It can actually do the opposite: it hurts, it can damage your nipples, and pain gets in the way of your let-down.
The vacuum numbers on the cheat sheet are a range. Go as high as feels comfortable and no higher. Strong suction is fine. Pain is not. If it hurts, turn it down.
If it still hurts, check your flange
If pumping is painful even on lower settings, or you’re getting much less milk than you’d expect, the next thing to check is your flange size. A flange that’s too small or too big is one of the most common reasons pumping hurts and output drops. Most mums don’t fit the flanges that come in the box.
My guide to finding your flange size, with a free printable nipple ruler, walks you through it in about two minutes.
Pumping alongside breastfeeding?
Getting your settings right is a brilliant start. If you want a full plan for pumping alongside breastfeeding (when to pump, how often, and how to protect your supply), my Pumping When Breastfeeding course covers exactly that.
You can start the Pumping When Breastfeeding course here.
Exclusively pumping?
If your baby is fed fully from the pump, my Ultimate Pumping Course is your complete plan, from your first session to your last, built for exclusive pumpers.
You can start the Ultimate Pumping Course here.
You might also find these helpful
- How to start pumping while breastfeeding (without hurting your supply)
- When to introduce a bottle to a breastfed baby
- Best bottles for breastfed babies (and why it matters)
Want more help like this?
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Midwife Meghan ❤️
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