Chest Binding: Safety Tips and Self-Care Practices

Chest binding — the practice of compressing chest tissue for a flatter appearance — is often understood to be a necessary evil for those who do it. And while it may never be your best friend, there are ways to build a healthy and safe relationship with chest binding to minimize risks — all while affirming your gender identity with your gender expression. 

It’s important to understand that chest binding isn’t one-size-fits-all — what works for someone else may not work for you. But to start, it’s best to understand the basics to help you achieve your desired results while managing the risks.

Read on to learn about chest binding risks, warning signs to look for, and tips to help you bind your chest more safely.

What is chest binding?

Chest binding — or binding — is the process of compressing chest tissue to give the appearance of a flatter chest to lessen the perception of having an exclusively feminine chest. Binding can be an important part of affirming someone’s gender identity, resulting in positive mental health benefits.

Today, there are a variety of styles, colors, and sizes of binders available. And while there are nylon or spandex commercial binder options, some people will use multiple sports bras, elastic bandages, or tape to achieve a similar effect. 

Who typically binds their chest? 

Historically, chest binding has been a conversation centered around transmasculine people — those assigned females at birth who identify more with gender identities along the masculine spectrum. 

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However, as gender opens and evolves — and as people of all genders experience more freedom to explore — binding has become a solution for more than just transgender men. 

Examples of people who might chest bind include, but are not limited to:

• Any person who is exploring their gender 

• Transgender men or people who find themselves on the transmasculine spectrum

• People who may want to have their chest surgically reconstructed to align with their gender identity but don’t yet have access to surgical intervention

• Someone who desires to temporarily bind for any reason (e.g., drag performer)

• Someone who doesn’t want to surgically remove their chest tissue permanently yet does intermittently want to have a flatter appearing chest (e.g., genderfluid people whose gender identities can change over time)

Is there anyone who should avoid chest binding?

While chest binding is commonly done, it isn’t for everyone — and binding isn’t a requirement for gender affirmation, either. 

However, some health conditions may put you at greater risk for problems since some research has suggested that binding may affect lung function. 

For example, anyone who is at risk of breathing issues independent of binding their chest — like people with asthma or other respiratory conditions — may want to seek solutions that are not as restrictive. And if you’re sick, avoid binding until you’re feeling better.

If you have underlying health conditions, it’s best to talk to your healthcare provider first to find binding options that are right for you.

How long do you have to chest bind to see lasting results?

You’ll likely need to continue binding to maintain a flattened appearance. This means that you shouldn’t expect residual effects that give you the same results as a binder without wearing one.

What are the risks of chest binding?

While there can be benefits for many who bind their chest, there are also potential risks. It’s important to know what they are so that you can mitigate them. 

Physical chest binding risks can include:

• Tenderness

• Chest pain

• Skin irritation and tearing

• Higher likelihood of body acne

• Shortness of breath

• Rib fractures

• Overheating while using a binder 

Given that chest binding may be viewed or experienced as a temporary solution to chest dysphoria for some people, there are some other challenges that you may encounter in addition to physical symptoms. 

For example, some people may still experience feelings of doubt in their gender expression — since they’re unable to go shirtless and still have chest tissue even while binding. There’s also the daily hassle of wearing and maintaining a binder. In this case, some people may pursue top surgery — a procedure that removes chest tissue for a flatter appearance — but this may not be accessible or desired by everyone.

It’s important to remember that everyone’s relationship with binding — and how they use it to express their gender identity — is different. 

What are the warning signs of unsafe chest binding?

Unsafe chest binding can result in unforeseen and unwanted outcomes, usually resulting in pain, skin issues, and difficulty breathing. Because of this, it’s best to listen to your body and watch for warning signs. 

Symptoms like skin tearing, restricted breathing, and chest pain may be a sign that your binder is too tight or doesn’t fit properly. Because they are naturally restrictive, certain binder styles can lead to slouching and compromised posture. Symptoms of itching and skin irritation could be a sign that your binder is being worn too long or isn’t being cleaned properly. 

How can you minimize the risks of chest binding?

There are ways to bind that can help lessen chest binding risks — and it’s important to talk to your healthcare provider if you’re experiencing any binding-related symptoms to prevent more serious issues down the road. 

It’s recommended that you bind in a way that’s right for your body. Below are a few best practice tips to follow.

Wear a binder that is appropriate for your body

When purchasing a binder, follow the vendor’s sizing guide to make sure that it will fit you properly. Don’t go down a size for a tighter fit.

Keep your binder and skin underneath it clean

Keeping it clean can help prevent acne breakouts and other skin issues. Hand wash it with cold water and soap, and let it air dry.

Clean the skin under your binder with extra care to avoid breakouts. As with keeping your binder clean, it’s important to keep your skin clean and moisturized as well.

Apply binding tape properly to avoid skin issues

If you’re using kinetic tape (KT Tape) or other athletic tapes to bind, it’s important that you don’t stretch your skin before laying the tape down. This is when skin irritation and blistering can occur. 

Avoid binding with Ace bandages or duct tape

Ace bandages and duct tape are designed to be restrictive, so they can make it more difficult to breathe. It’s best to avoid using them to bind when possible.

It’s important to take breaks

Frequent binding — and wearing a binder for extended periods — can raise your risk for complications. It’s a good idea to limit your binding sessions to 8 hours per day or less and to take at least one binder-free day every week. Take a few deep breaths after removing it.

The general rule of thumb is to take off your binder if you’re experiencing pain or irritation since this is typically a sign there’s a problem. 

Don’t sleep in your binder

Binders can restrict your breathing, which can be particularly concerning while you’re asleep. Avoid sleeping in your binder to give your body a break. 

Don’t bind or tape while working out or doing strenuous physical activity

Binders can restrict your movement and make it harder to breathe. Opting for something that’s designed to move, like a sports bra, is a better choice during physical exertion.

Are there alternatives to chest binders?

If you’re interested in binding, talk to your healthcare provider (if possible) to learn more about the safest way to bind. 

In addition to commercial binders, tape, and sports bras, people use other methods to bind or conceal their chests, including dressing in a way to hide their chest. 

For instance, wearing layers when it’s weather appropriate is something that people do to downplay the appearance of their chest. However, this can be trickier in warmer climates and during certain seasons. You can find more tips on how to dress without binding here.

As mentioned above, some people may pursue top surgery, but that may not be desired or accessible to everyone. 

What resources are available to help people who are chest binding?

From clinics, nonprofits, and binder shares to online stores, many resources provide access to a binding solution that may be right for you. Additionally, there are communities and self-care resources available for people who bind.

Retailers specializing in chest binders

This list is not exhaustive, however, below are a few retailers who sell chest binders. Each one may have different style, length, tightness, structure, or color options, but their sizing guides can help you find one that’s appropriate for your body and unique chest binding goals. 

• GC2B

• Flavnt Streetwear

• Underworks

• Transguy Supply

• FtM Essentials

Free/donated chest binders

Not all trans and gender-nonconforming people have the same access to binders and binding alternatives. Point of Pride and 2b.care are two organizations that have binder donation programs for those who cannot afford or safely access a binder. 

Online forums

GC2B hosts a helpful online forum to connect people who bind. You can safely and anonymously (if you are not out) ask questions if you’re exploring binding or have general questions about binding techniques, cleaning, sizing, and more.

Specialized massage therapists

There are massage and wellness facilities that offer binder wellness massages or wellness treatments tailored specifically for people who frequently bind their chests — focusing on areas of concern. 

If this type of service isn’t specifically advertised, it’s a good idea to call ahead before booking to ensure they have therapists with experience in this area. 

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Written by:

Max Rigano

Max Rigano (he/they) is a diversity, equity, and inclusion advocate who educates through writing, public speaking, and social media (@kngmaxy). Max uses his training, personal, and professional experiences to promote transgender equity and health, both in and outside of the trans community.

Edited by:

Alyssa Billingsley, PharmD

Alyssa Billingsley, PharmD, is the director of pharmacy content for GoodRx. She has over a decade of experience as a pharmacist and has worked in clinical, academic, and administrative roles.

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