I stir my mash 2-4 times over the course of a typical 60 min session
I also start to recirc via the HERMS at roughly 10 min after dough in, and adjust temp in my mash tun as needed for that session. Even though you will be recirculating, it's still important to stir the mash a couple times to ensure you have even temp and also that you don't develop channels for the wort to short cut thru the grain bed.
I do pause the recirc for a minute or three when stirring, and then restart the flow slowly so that there's no issue with compacting the grain bed on top of the false bottom
Before adopting this workflow I was struggling to hit 60% efficiency. My last brew day I hit all of my numbers within a point and achieved 75% efficiency. I'm sure I can hit even higher efficiency than this for a regular beer, but most of my brews are 2x or Imperial type heavies where +20 pounds of grain is utilized to collect 8ish gallons of pre-boil
as noted above, controlling your crush is also key for efficiency. your LHBS doesn't set their crush size for maximum efficiency - they have it set so guarantee the general brewer utilizing their mill won't get stuck sparges. in some cases, this crush size may only get you 60% efficiency without a lot of work.