How to Increase Breast Milk Supply: 10 Tips During a Lactation Crisis

If you're feeling isolated because your breastfeeding is producing little milk, know that many moms go through similar days. And part of learning how to increase breast milk supply starts with finding out what's causing the dip in the first place.

Check in with yourself and your routine. Are you getting enough rest? Staying hydrated? Is breastfeeding painful? Many moms assume they aren't producing enough milk and start to worry or panic about having a "lactation crisis."

Take a deep breath and know that milk supply can fluctuate for many reasons. Identifying the cause early can help you make adjustments to get your supply back on track. And if you're unsure, don’t hesitate to reach out to a lactation consultant or your doctor for support.

Meanwhile, here are some practical ways to boost your milk supply and ease your stress while breastfeeding.

1. Try Massaging Your Breasts

Practicing how to massage a breast for milk production can help increase milk flow. One technique is to use your fingertips or the palm of your hand to gently massage your breast in circular motions, starting from the outer areas and moving inward toward the nipple.

In a study published in the International Breastfeeding Journal, Thai breastfeeding mothers found that a single session using a technique called "integrated breast massage" not only improved their milk production but it also cleared clogged milk ducts more quickly with reduced pain.

2. Perform Breast Compressions

To help release more milk, you can perform light compressions while your baby nurses or while pumping. Here's how to do it according to the Australian Breastfeeding Association:

When your baby is attached to the breast

Place your fingers and thumb on opposite sides of your breast, slightly back from the areola. You can also use a flat hand on the top or side of your breast for support.

When your baby is not actively sucking

Gently squeeze or press your breast to encourage milk release and get your baby to start sucking again.

To maintain the compression

Hold the gentle pressure until your baby stops actively sucking. Let go and repeat if needed during the same feeding session.

ABA adds that you can move your hand to different parts of your breast to help drain more areas effectively.

3. Nurse or Pump More Often

The more you remove milk from your breasts, the more your body produces. Health experts, such as the World Health Organization (WHO), recommend breastfeeding eight to 12 times in 24 hours during the first six months to help establish and maintain a healthy milk supply.

4. Make Sure Your Baby Latches on Correctly

The American Academy of Pediatrics lists the following signs that your baby is in the proper nursing position:

• Your baby's mouth is comfortably around your nipple, with their lips acting like a seal over your breast.
• You see little or no areola.
• Your baby's lips turn outward like fish lips instead of inward. You may not even be able to see the baby's bottom lip.
• Their chin gently rests against your breast, and their nose is close to it.
• You can hear or see your baby swallow. Some babies swallow so quietly that a pause in their breathing or "wiggling" ears may be the only signs of swallowing.

A good latch should not cause you pain or a lot of discomfort. If it does, you may need to make a slight adjustment in how you hold your baby. You can experiment with these breastfeeding positions, like the laid-back hold or the football hold, to see what works best for you and your baby.

Never hesitate to ask for help from a breastfeeding counselor if you're struggling to get a good latch.

5. Keep Choosing Nutritious Foods

Malunggay is a well-known food for breastfeeding moms.

Fueling your body with the right vitamins and minerals helps your body produce enough milk and keep you feeling energized.

The right food for breastfeeding moms starts with balanced meals packed with essential nutrients. Think vitamins like folate, vitamin A, and B vitamins, and minerals from iron to zinc. Look for natural galactagogues, substances that stimulates the flow of breast milk.

Check out this list of milk-boosting and energy-giving foods for nursing mothers. And here's the number of extra calories needed when breastfeeding.

6. Stay Hydrated and Get as Much Rest as You Can

The basics matter. Drink water throughout the day, especially before or after nursing sessions. Aim for at least eight glasses of fluids daily, but listen to your thirst cues, as breastfeeding mothers often need even more.

Rest can be hard to come by, but even short naps or simply putting your feet up between feeds can make a difference. Fatigue can affect letdown and slow milk production, so any chance to rest helps your body recover and produce milk more effectively.

7. Empty Both Breasts to Boost Your Milk Supply

One of the simplest ways to boost your milk supply is to make sure your breasts are well-drained during each feeding or pumping session. Fully emptying your breasts tells your body that your baby needs more milk.

ABA recommends letting your baby nurse on one side until the suckling slows down or they seem less interested, then offering the other side. This helps both breasts get enough stimulation and prevents one side from producing less over time.

8. Do Skin-to-Skin Contact to Stimulate Milk Flow

Yes, Unang Yakap isn't just helpful in the first few hours after birth. Holding your baby against your bare chest releases oxytocin, the hormone that triggers letdown. This reflex makes your breast milk flow when you're breastfeeding or pumping.

A study published in Breastfeeding Medicine involving premature babies also found that longer skin-to-skin sessions were linked to babies drinking more of their mother’s milk. Nursing mothers who spent more time doing skin-to-skin also made more milk.

9. Manage Your Stress

When you're stressed, your body produces more cortisol and less oxytocin, affecting your milk supply.

And speaking of skin-to-skin contact, apart from getting milk flowing, it may also help relieve stress.

One study in Nutrients saw that moms of premature babies experienced a lot of stress in the first three days after giving birth, and during that time, their milk production was very low. The researchers noted that stress levels began to drop by the seventh day after giving birth for moms who engaged in early skin-to-skin bonding.

As their stress eased, their milk production began to increase, and it continued to improve in the following days, even though they felt a bit more stressed later on.

10. Surround Yourself With a Support Group

If it's not yet obvious, there's a clear connection between your mental health and your milk production. Research in Scientific Reports has shown that moms who feel anxious or show signs of depression are less likely to start breastfeeding, tend to stop sooner, and often deal with more breastfeeding challenges compared to moms who aren't struggling with these feelings.

It also works the other way around. Breastfeeding problems, like painful latching, mastitis, or ongoing nipple pain, can make moms feel more stressed and increase the risk of postnatal depression.

Find your family and friends whom you can rely on for support. This also includes your doctor, midwife, or lactation counselor, who can help build your confidence in breastfeeding.

Getting through "lactation crisis" takes a combination of strategies, a little patience, and a lot of kindness toward yourself. Every breastfeeding experience looks and feels different, with some days feeling easier than others.

Making adjustments that work for you is crucial when trying to figure out how to increase breast milk supply. Take it one step at a time, listen to your body, and don't be afraid to ask for help when you need it. Whether it’s a full feed or just a few quiet minutes together, you’re already doing something incredible for your baby.