A Perinatal Therapist’s Guide for the Logistics of Feeding and Returning to Work
By Dr. Julie Franks (Estimated reading time: 6 minutes)
Breastfeeding and chestfeeding are topics that carry so much weight — emotionally, physically, and logistically. For those who want to continue to nurse after returning to work, the idea of balancing their job schedule with pumping can feel really overwhelming.
There’s good news: in Washington State, your right to take breaks to pump or feed is protected by law. That’s a huge win. But just because the law is on your side doesn’t mean the logistics are easy — especially when you’re tired, busy, and trying to juggle everything.
As a perinatal therapist, a big part of my work is helping parents find routines and rhythms that lower the mental load and help care for their bodies and their babies. Here’s what you should know:
Pumping Laws and Parental Rights at Work
Let’s start here: You have the right to pump at work. Under both federal and Washington State law, lactating employees are legally protected.
In Washington State, your employer must:
- Provide a reasonable break time to express breast milk.
- Offer a private space, other than a bathroom, that’s clean and shielded from view.
- Compensate the break if it overlaps with your usual paid rest period.
These rights are protected under state law, and they apply for as long as you’re breastfeeding or chestfeeding — not just for the first few months postpartum.
Additionally, at the federal level, the PUMP Act expanded existing rights at the federal level, ensuring most employees covered under the Fair Labor Standards Act can take protected pumping breaks for up to one year after childbirth.
That said, not everyone has equal access to these breaks. If you’re an hourly employee, self-employed, or work for a small business (under 15 employees), your legal protections may be limited. That’s a systemic issue — but many employers will still make space for you when you advocate for your needs clearly and professionally.
Be sure to have a conversation with your manager and Human Resources department and reference Washington’s official guidance here.
Practical Strategies to Protect Your Pumping Time at Work
A lot of parents worry about how pumping breaks will impact their job performance, especially during a time when they are already feeling like they are showing up differently than they used to.
Here are a few things that can help make those pumping breaks feel more like an actual break:
- Sit in a different chair or part of the room that is away from your computer — and try not to multitask.
- Keep a warm blanket, water bottle, and snack nearby whenever possible.
- Place a photo of your baby where you can see it — this can help with let-down.
- Listen to music, read, or watch part of a show (whatever is relaxing).
Planning ahead can go a long way toward making your pumping time actually happen — and feel doable.
One of the most effective tools is calendar blocking. The basic rule? However often your baby is drinking breastmilk, that’s how often you’ll want to try to pump. For most returning to work, that’s about every 3 hours. If you’re combo feeding, base your pumping frequency on the times when your baby drinks breastmilk — not formula.
If you have a traditional desk job, use your work calendar to protect these blocks just like you would for any important meeting. You don’t have to label them as “pumping” if that feels too personal — you can use “break,” “unavailable,” or just a recurring event.
If you have a job with a non-traditional schedule, speak with your supervisor about your break schedule and how it can accommodate your needs.
What matters most is that you have clear, open lines of communication, and you take the block seriously. This is easier said than done for overwhelmed parents. However, treating these breaks as non-negotiable isn’t just about boundaries — it’s also about your body and protecting something that’s important to you. Skipping or delaying a pumping session can lead to discomfort, engorgement, and even clogged ducts.
Helpful Language to Consider Using at Work
You don’t owe anyone an explanation for your break — but if it helps to have a few phrases ready, here are some professional ways to communicate your boundaries:
- “I’m unavailable during that time but happy to connect before or after.”
- “That window is blocked out for something essential — I appreciate you understanding.”
- “I know you are scheduling the breaks for the team – can we schedule mine for these specific times?”
- “That break is non-negotiable for me right now. I really appreciate you respecting it.”
- “I need to keep that block protected but let me know if we can work around it.”
Seattle-Area Breastfeeding/ Chestfeeding and Pumping Resources
If you’re navigating the juggle of bottles, back to work and baby — you don’t have to do it alone. Whether you need help figuring out flange sizing, managing bottle refusals, or just want to feel a little more supported, here are some Washington-area resources and tools that I recommend to clients in my sessions on a regular basis:
Nurturing Expressions —This women-owned company with boutiques in West Seattle, Tukwila and Kitsap County, is great for finding the right pump (or parts) and for regular flange sizing checks — your size may change more often than you’d think.
La Leche League of WA —This non-profit, non-governmental, non-sectarian organization hosts peer-led support groups, community connections, and practical troubleshooting from other parents for all topics around breastfeeding and chestfeeding.
Ceres Chill — This small, Seattle-based company was founded by a breastfeeding mom and is working toward making storage and transport of breastmilk easier and more portable for working parents.
Lytle Center For Pregnancy & Newborns — This “one stop” resource center at Swedish First Hill can help with connect parents with lactation consultants, breast pump rentals, lactation supplies, baby weighing stations and even support groups.
Your pediatrician’s lactation consultant —This avenue is often overlooked but can be incredibly helpful for creating a pumping-feeding schedule, managing bottle refusals, or navigating supply questions.
Perinatal mental health support — If the emotional and mental load of feeding and working feels overwhelming, that’s valid — and you deserve support.
About the Author
Dr. Julie Franks (she/her) is a perinatal mental health therapist and founder of Nurturing the Sisterhood, a perinatal therapy practice that exclusively works with women who are trying to conceive, pregnant, postpartum, or in the early years of motherhood across Washington State. With both clinical expertise and lived experience in infertility, postpartum anxiety, birth trauma, and working motherhood, she helps clients navigate the mental load and identity shifts that come with this season. No woman should have to face the early years alone.
