Hi and Welcome to the forum

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You can first try to hold it about 10-15 seconds and release then pump again. Repeat it as a cycle and try to hold everytime a little longer but still feel comfortable though. I noticed good result by doing that for after a first week. I did pump few times a day at first but later on only half an hour/day to suit my day's routine.
I use airlock system only when I want to move around easily , for example doing some small housework sametime , otherwise I prefer pumping and releasing

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I hope this helps and keep updating your progress.
Enjoy pumping,
Kultzu