When you’re pumping, knowing how to safely store breast milk can make life feel so much easier. One simple guideline many parents find helpful is the 4:4:4 method - an easy way to remember how long breast milk can be safely kept at different temperatures.
What is the 4:4:4 Method?
The 4:4:4 method means:
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4 hours at room temperature (up to about 25°C / 77°F)
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4 days in the refrigerator (at 4°C / 39°F or colder)
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4 months in the freezer (in a deep freezer, milk may last even longer)
This simple rule can help take the guesswork out of storage — especially during those busy, sleep-deprived days.
Tips for Storing Breast Milk Safely
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Use clean, food-safe containers designed for breast milk (bottles or storage bags).
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Label each container with the date (and time, if helpful).
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Store in small portions (60-120 ml / 2-4 oz) to avoid waste.
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Cool freshly pumped milk before adding it to already-chilled milk.
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Freeze flat to save space and thaw faster.
Warming and Using Stored Milk
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Thaw in the fridge overnight, under warm running water, or in a bowl of warm water.
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Never microwave breast milk - it can create hot spots and damage nutrients.
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Swirl gently (don’t shake) to mix separated layers.
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Once warmed, use within 2 hours and don’t refreeze thawed milk.
A Quick Note
The 4:4:4 method is a helpful shortcut, but every family’s situation is different. If your baby is premature, medically fragile, or you’ve been given specific hospital guidelines, always follow your healthcare provider’s advice.
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