Hey mamas pumping question!

So for context I'm a first time Mom, my milk hasn't fully come in but it's starting too. My OB/gyn recommend me pumping 30mins (15mins each) just to help flow. I'm struggling to find a routine with this, how long do I wait in-between what are some massages I should do, foods I should eat possibly some vitamins? Things like that. I'd love to hear what works best for you and hopefully find something for me!