Chest Binding 101: What It Is and How to Bind Your Chest Safely

Many transgender and gender non-conforming people experience gender dysphoria when it comes to having breasts. And while masculinizing top surgery is an option, it’s an expensive and drastic measure that may not be right for everyone. But there is an alternative: breast binding is a great way to alleviate gender dysphoria without undergoing permanent changes.

First, a definition: “Breast binding is the wrapping of athletic ties or wearing a binding garment to flatten the chest,” says Kryss Shane, PhD, LSW, who helps transgender people deal with gender dysphoria and other difficult issues in their transition .

Binding reduces the visibility and presence of breast or breast tissue, says Michelle Forcier, MD, MPH, a clinician at FOLX Health who helps many transgender people navigate their transition. It allows people with large or small breasts to get closer to the gender expression that feels best for them. (Chest binding can also be helpful for “individuals with larger breasts who interfere with activities,” says Dr. Forcier.)

“Chest binding requires the breast tissue to be tightly bound to the torso and chest wall with a variety of materials,” says Dr. force. This can be sports bras, binders, or small tank tops.

“While being tied didn’t change how others gendered me, it was one of the few things that eased the crushing weight of the gender dysphoria I experienced until after my surgery.”

Wearing breast pads is a common way to deal with gender dysphoria, or the distress or dissatisfaction that occurs when a person’s gender doesn’t match their gender or the gender assigned at birth, says psychotherapist and board-certified sex therapist Lee Phillips, EdD, LCSW.

“An example of this would be the feeling a trans male might have when he hugs someone and is reminded that his chest is bigger than he thinks is right,” says Phillips. “Binding does the opposite of where the person feels happiness because their gender is being affirmed. An example of this would be a transmasculine person using binding to flatten their breast tissue to create a masculine looking breast,” says Phillips.

Before I had my top masculinizing surgery in 2018, I used chest ties regularly to reduce my gender dysphoria. When I first started I made the mistake of using Ace bandages because I didn’t know any better. (More on what to do — and what not to do — when it comes to chest binding in a moment.)

While being tied didn’t change how others gendered me, it was one of the few things that eased the crushing weight of the gender dysphoria I experienced until after my surgery. When I started the transition, I was tutored about chest binders and got my first binder. My chest was flatter and didn’t make me feel like my body was constantly betraying me. I’ll never forget the first time I wore my tie.

“Bonding may help some individuals with gender dysphoria who are uncomfortable because their breast tissue is mismatched with their gender identity,” says Dr. force.

Here’s how a flatter chest can fight gender dysphoria and help you feel more like yourself:

• ​It makes breasts less noticeable:“Binding can reduce the physical presence of breast tissue under clothing and make the breasts less visible to others in the area,” says Dr. force.
• ​It reduces wrong gender.“Binding can help reduce the likelihood of someone being misidentified as female in some areas,” says Dr. force. That is, there is less change than being seen as female and having breasts.
• ​It boosts self-confidence.“Just like many women wear compression garments for a flatter stomach or a push-up bra for a curvier figure, binders simply help the wearer feel more confident about their appearance,” says Shane. Wearing a tie allows a person “to feel more comfortable in their body based on how the body shape changes under the clothing,” says Shane.

While padding can greatly ease one’s feelings of gender dysphoria, it’s a temporary fix — people shouldn’t wear pads 24/7. Here’s what you need to know about possible side effects:

“Bonding is completely reversible, but can alter or affect breast tissue if done over many years,” says Dr. force.

And that can impact people who are transitioning from attachment to male breast construction. “These changes from attachment can affect the male rib cage, but surgeons can circumvent these changes, knowing that attachment can be life-saving for many to reduce dysphoria while awaiting surgery,” says Dr. force.

“Binding can cause problems with breathing and moving if done too tightly,” says Phillips.

Using tape as part of the bond can cause skin rashes, says Phillips. Also, it can be painful to remove tape and potentially rip off layers of skin and hair.

Phillips shares this warning: “If the binding hurts or cuts into your skin, then it’s too tight.”

These side effects can easily be avoided if you tie securely and take regular breaks from wearing your binder.

“Ties have been used in a variety of settings and for a variety of purposes for many, many years,” says Dr. force. It’s a safe, effective strategy for reducing dysphoria in adolescents and adults, adds Dr. Force added. Additionally, binding is “a fully reversible option for both reducing gender dysphoria and exploring gender next-steps.”

Make these practices part of your retention process to keep you safe and protect you from long-term harm:

​“One way to reduce side effects is to “apply non-irritating body powder to your skin before binding,” Phillips says. Other tips: Wear a thin undershirt as your base layer (before the binding agent) that’s made of sweat-reducing fabric, Phillips says.

“Use a binder compression shirt made specifically for this purpose, choose a size that fits but is not too tight, and don’t wear the binder 24 hours a day, 7 days a week,” says Dr. force.

According to Fenway Health, do not sleep with a binder.

“Changing and washing your binder is also helpful and hygienic,” says Dr. force. The build-up of sweat and germs can lead to rashes and other skin irritations — not to mention a smelly garment.

Follow the washing instructions on your binder. If you don’t have these available, the general best practice is to avoid hot water — you can hand wash a binder in the sink with warm water, or machine wash it on a gentle cycle, per OUT Maine.

For example, ace bandages are not recommended — not only is this material ineffective compared to standard bandages, but it can also lead to local infection, says Dr. force.

“Using an appropriate binder, i.e. a shirt-like garment made specifically for chest tying, can reduce issues such as skin irritation, skin damage and infection,” says Dr. force.

Getting a binder that is the right size is one of the safest ways to tie your chest. “It’s important to buy the right size that fits your body measurements,” says Phillips. A binder that’s too small can make breathing difficult and cause rib and chest pain, Dr. force.

And make it easy on yourself: “When someone first starts tying, it’s recommended that they do it for a few hours every day to let their body get used to it,” says Phillips.

Using a dedicated chest binder is not the only way to tie securely. Phillips lists other binding methods: