Welcome to a detailed resource on chest binding, tailored specifically for LGBTQ+ adults. As a therapist specializing in queer-affirmative therapy, I understand the importance of feeling comfortable in your body. Chest binding can be a useful tool for people experiencing discomfort related to their torso area. It’s important to approach this safely. In this article, we'll explore some of the ins and outs of chest binding, from picking the right product to maintaining physical and mental well-being while you use it.

One great joy of being part of the LGBTQ+ community is that you don’t have to match anyone else’s expectation for what you should look like. Transmasculine and nonbinary people don’t owe anyone a flat chest, just like cisgender women don’t owe anyone hairless legs. So let’s start the discussion of how to bind your torso safely by acknowledging that it is not a requirement. 

Understanding Chest Binding

When is it helpful? Binding is one technique of using compression garments to flatten the torso, and it is helpful when it lets people feel comfortable in their own bodies. Many transgender, nonbinary, and gender non-conforming people do choose to bind. It can improve mood and self-esteem, reduce anxiety and depression, and alleviate gender dysphoria. These are just some of the mental health benefits.

Disclaimer: I am a cisgender woman and I don’t bind. Lots of the information I’m bringing you today comes from Preston Heldibridle and his article in “Bodies and Barriers: Queer Activists on Health.” Preston, who uses he/him pronouns, is a nonbinary youth advocate with some serious chops. Preston scored a major political victory for trans youth when his advocacy helped defeat a Pennsylvania state bill that would remove health insurance coverage for trans people. He serves as the State Policy Associate with the Pennsylvania Youth Congress. In his article, entitled “Beyond Duct Tape: Binding for Transmasculine Youth,” Preston talks about his journey with different kinds of binders, and holds the position that “it is absolutely possible for binding to be an overwhelmingly positive experience if done in a healthy manner.” I’ve summarized some of his main points below.

Choosing the Right Binder

First thing to know: there are various styles of binders, including full-length and half-length options. Typically they are made from materials like spandex and cotton for flexibility and hold. You do want to prioritize finding a binder that fits properly to avoid discomfort and annoyance. There are potential health risks to using an ill-fitting binder; they can lead to restricted breathing, skin irritation, and even rib fractures in severe cases.

Selecting the right binder is critical for both safety and comfort. When you are shopping for a binder, you want to consider factors like size and level of compression. The goal is to find a binder with the right balance of enough compression to achieve the desired effect without too much restriction or discomfort. Trustworthy brands often have sizing charts or fitting guides to help you find a workable balance. A reminder too that everyone's body is unique. What works for one person may not work for another, and you do not have to judge yourself for what does not work for you. By all means, experiment with different models until you find what feels best for your body.

Be especially careful with your choice of materials. Preston advises a high impact sports bra or commercially available binder designed for exactly this purpose. Avoid duct tape at all costs. Ditto on the compression bandages and the waist trainers. If those are too expensive, one resource to check out is local LGBTQ+ centers. They often have programs assisting people in finding binders that are financially accessible. The organization Point of Pride has a list of resources that can help for getting a free or reduced-cost option.

Safe Binding Practices

Once you've found a brand of binder that works for you, you want to use safe binding techniques to minimize the risk of injury or discomfort. As a true DBT clinician, I’ve also got to acknowledge what some of the downsides can be to binding. It is helpful to have clear expectations of what the limitations are, and what the side effects can be. One thing to stay aware of: you are not supposed to bind for more than eight hours at a time. Not everyone actually follows this advice. The benefits I described above: liking what you see when you pass a reflective store window, setting down the anxiety anytime a stranger looks at you; these are hard to pass up once you get used to them. Take care to avoid continuous use, particularly when you exercise. Preston Heldibridle describes wearing a binder for more than eight hours a day as an “awful habit.” Take this precaution seriously. If not? You run the risk of skin irritation, overheating, back or chest pain- or even fractured ribs, according to this article about the risks and benefits of chest binding in VeryWell Health.  

These are serious complications, and that’s why I recommend getting advice from a qualified healthcare provider who works for you.

Maintaining Physical Health

Stay mindful of your body’s cues and pay attention to any signs of discomfort, like difficulty breathing or any pain. Taking breaks consistently will allow your body to rest. Particularly when you put a binder on or take it off, be gentle and avoid stretching the fabric too much. If you have sensitive skin, you might consider using lubricants like silicone-based gel to ease the process, again depending on what works for you and your body. No list of tips is right for everybody, so practice mindfulness about what the feel of your particular binder is like against your skin. Pay attention to the symptoms above, and be aware of new ones that may arise. Learning to trust your body’s pain mechanisms can only help you. That said: if chronic pain is already part of your life, or if you experience pain already on a daily basis, this will be much harder to suss out. Stay safe out there.

It’s critical to prioritize your physical well-being while using a binder. You can use breathing techniques to make sure you have plenty of airflow and to prevent any strain on your torso or back muscles. If you are not already doing some stretching each day, this is a great opportunity to re-invest in that practice. That can help increase flexibility and decrease built up muscle tension. Do I need this reminder right now as I’m typing this article? Why yes I do!

Okay, with my shoulders newly relaxed, let’s get into what to do if you experience any pain while binding. Don’t hesitate. Take a break. You want to remove your binder and repeat some breathing exercises. Remember that your physical health is paramount, and it's important to prioritize physical self-care at that moment.

Keep expectations realistic. You will not achieve a completely flat torso with a binder regardless of the money you spend or the hours you wear it. It can still help hugely. Preston goes so far as to describe wearing a binder as a “life-changing and even lifesaving practice for so many transmasculine and nonbinary people.” That said, please know going in that striving for a perfectly flat torso is one more branch of perfectionism, and perfectionism kills. The goal with binding is to change the appearance of your torso, not to make permanent alterations. 

Supporting Mental Well-Being

In addition to physical health, it's just as important to address the emotional impact of discomfort or hatred for your body and the role that binding can play in managing that. Dysphoria or intense discomfort and unease takes a significant toll on mental health, and has been known to lead to feelings of depression, anxiety, and poor self-esteem. Binding is one option that can provide temporary relief. Make sure you also develop coping strategies that work for you if you start to feel overwhelmed. Who is it safe for you to seek support from? Trusted friends, loved ones, or mental health professionals can all be helpful in supporting you as you manage this. Consider exploring mental health therapy that affirms your gender identity, or support groups where you can connect with others who are in a similar situation and up against similar challenges. Here is a resource to learn more about LGBTQ+ friendly therapy and the difference it can make.

Additional Options

As Preston says in his article, binding can be an effective tool for managing dysphoria. Let’s acknowledge some of the other options that are out there too. If it is safe in your circumstances to explore alternative methods for expressing your gender identity, that can make a huge difference in feeling comfortable in your body. Layering clothing in a strategic way can alter the appearance of your torso without the need to wear compression garments. Gender-affirming surgeries might be the way to go for you, if you are looking for a longer-lasting solution. You might consider hormone therapy. Regardless of which direction is right for you, I want to recommend that you consult with a safe, qualified medical professional to explore these options together. There are people you can trust to help you make informed decisions about your care.

In conclusion, a binder can be a valuable tool for people who need relief from discomfort or dysphoria. By following these tips and guidelines, you can find a safe and comfortable binding experience without compromising on your physical or mental health. Remember that you are not alone in this journey. There are resources and supports available to you to help navigate the challenges of gender expression and identity. As always, I recommend that you prioritize self-care, and reach out for support when you need it. You deserve to feel affirmed and empowered in your body.

Additional Resources

National Center for Transgender Equality: Provides resources, advocacy, and support for transgender individuals.

The Trevor Project: Offers crisis intervention and suicide prevention services for LGBTQ+ youth.

Trans Lifeline: A hotline staffed by transgender people for transgender people.