You Deserve LLC

This guide is here to help you understand chest binding, measurement, explore your options, and make informed choices that prioritize your safety, comfort, and autonomy. We hope this guide helps you feel more confident and supported in making the choices that are right for your body. Take what serves you, leave what doesn’t, and remember: you deserve to feel good in your skin. You are amazing. You are wanted.

As you read, know that we use medical terms like “chest” and “breast tissue,” but you’re always free to use the words that feel right for your body. You’re in control—skip around, take breaks, or come back later. There’s no right or wrong way to move through this.

What is Chest Binding?

Chest binding is the practice of compressing breast/chest tissue to create a flatter chest.

Binding can affirm gender identity and reduce dysphoria, but binding is for anyone who wants a flatter chest, regardless of gender identity. Many transmasculine, nonbinary, and gender-nonconforming people bind their chests for reasons such as gender euphoria, safety, comfort, or navigating public spaces. 

There are no requirements here. You don’t need to bind, you don’t need to explain your gender, and you are always valid. Binding is a personal choice. You don’t need to bind to be valid in your gender. The choice to bind — or not bind — belongs to you. 

Measuring Your Body

To find the right size binder, you’ll need two key measurements: your chest and under chest. Here’s how to measure accurately, with or without a measuring tape.

CHEST: Wrap the measuring tape around the fullest part of your chest, at nipple level. Keep the tape level, snug, but not tight.

UNDER CHEST: Wrap the measuring tape around your torso directly under your chest, where a binder band would sit.

Trans Tip: No measuring tape? Use a cord or string, wrap it around your chest, mark or cut to length, then measure it flat with a ruler.

Choosing a Binder

A good binder should fit snugly but still allow you to breathe, move, and speak comfortably. Avoid anything that feels too tight, especially around the ribs. There’s no one-size-fits-all solution. If a binder causes pain, stop using it. Try a different size or style, or consider alternatives like layering. You deserve a binder that fits your body.

Binders come in different styles:

• Full-length: Covers the chest and torso; helps prevent rolling.
• Mid-length: Ends around the ribs.
• Sports-bra style: Easier to wear, better for warmer weather.
• Zipper or Velcro styles: Easier for people with mobility or strength concerns.

Accessibility Tip: If you experience pain, fatigue, or limited mobility, try binders with adjustable closures or step-in styles. These are easier to manage than pull-over types

How to Bind Safely

Binding can feel empowering, but safety comes first. Done improperly, it can lead to short- and long-term health issues. Always listen to your body. You should be able to take a full deep breath while binding. If you can’t, remove the binder immediately. Common side effects of unsafe binding include shortness of breath, overheating, back or chest pain, skin sores, and bruising. If any of these occur, take a break and seek medical advice if needed. Many people report that even safe binding can be uncomfortable at first. Start slow, build tolerance, and give yourself grace.

Do:

• Try to wear your binder for no longer than 8 hours in a day. Think of it like wearing tight shoes — over time, even a good fit can become uncomfortable. Give your body time to rest and breathe freely.
• Take breaks: Rest days or even a few hours off can help your body recover.
• Stretch your chest, shoulders, and back daily.
• Wash your binder regularly to avoid skin irritation.
• Use binders made specifically for binding.

Don’t:

• Don’t sleep, exercise, or swim in a binder.
• Don’t use Ace bandages, duct tape, or plastic wrap. These are dangerous and can restrict breathing or cause injury.
• Don’t wear a binder that is too small. Tighter isn’t better.

Binding Without a Binder

Not everyone can—or wants to—use a commercial binder. That’s completely valid. Whether for health, comfort, cost, or personal reasons, there are other ways to achieve a flatter chest safely. For those with chronic pain, joint issues, or heat sensitivity, looser layering methods can be more comfortable than traditional binders. Here are some safer alternatives:

• Tape (e.g., TransTape): These medical-grade tapes are designed for skin contact and can offer an alternative to binders. Test tape on a small patch of skin before full use to check for reactions. Taping isn’t ideal for sensitive skin or during hot weather. But they must be applied carefully:
  • Never wrap tape around your chest.
  • Follow manufacturer instructions.
  • Remove slowly and gently to avoid skin damage.
• Layering Clothing: Start with a snug-fitting base layer (like a sports bra or athletic compression shirt), then layer looser shirts on top. Patterns, dark colors, and jackets can help reduce chest visibility.
• Compression Tops & Sports Bras: Look for high-compression athletic wear. Some people layer two sports bras—facing opposite directions—but be cautious. Over-layering can create uneven pressure and increase discomfort.

Caring for Your Binder

Taking care of your binder and your skin helps prevent irritation and keeps binding safe and comfortable.

• Wash your binder regularly. Use cold or lukewarm water and a gentle detergent. Avoid bleach or fabric softeners, which can damage the material.
• Air dry your binder. Avoid dryers or direct heat, as this can shrink or weaken the fabric.
• Keep your skin clean and dry. Shower daily and gently cleanse areas that contact the binder.
• Rotate binders if you can to reduce wear and tear and give your skin a break.
• Avoid sharing binders to reduce risk of skin infections.

Trans Tip: If your binder starts to lose elasticity or fit poorly, it might be time to replace it.

See you next time

Binding is deeply personal, and there’s no one right way to do it. Whether you bind every day, once in a while, or not at all—you are valid. Your comfort, safety, and well-being matter most. We’re glad you’re here. You matter.

By: Elizabeth (they/she/he), Josh (he/him)

Article Sources

Fenway Health — Chest Binding Resource Guide
Provided by Fenway Health, a nationally recognized LGBTQIA+ healthcare organization, this comprehensive guide offers expert health guidance, trauma-informed language, affirming care practices, and information about binder access and support resources.

Folx Health — “How to Bind Your Chest: Tips, Tricks, and Safety While Binding”
This medically reviewed article by Courtney Rawls, MSN, FNP-C, WHNP-BC, offers an inclusive, evidence-based guide to safe chest binding practices. It includes important information on binder alternatives, sizing, and safety precautions designed for transmasculine, nonbinary, and gender-nonconforming individuals.

Jarrett et al. (2018) — “Chest Binding and Care Seeking Among Transmasculine Adults“
Published in Transgender Health, this peer-reviewed study surveyed 1,800 transmasculine adults about their experiences with chest binding and medical care. It is one of the largest studies on the topic and highlights common physical symptoms related to binding and barriers to care, emphasizing the need for culturally competent healthcare.

Peitzmeier et al. (2017) — “Health Impact of Chest Binding Among Transgender Adults“
Published in Culture, Health & Sexuality, this community-engaged, cross-sectional study assessed binding practices and health outcomes among transgender adults. It identifies physical side effects of binding and stresses the importance of harm reduction strategies and affirming healthcare.

Trans Tip: You are loved.

Medical Disclaimer: This guide is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions you may have regarding your health, safety, or specific binding needs. Everyone’s body is different, and your experiences may vary. Trust yourself, listen to your body, and prioritize what feels safe and right for you.