Chest Binding Guide

'Chest binding' or 'binding' is the compression of chest tissue to achieve a flatter chest. Binding is commonly used to alleviate gender dysphoria around the chest area, but lots of different people (not just trans folk) choose to bind their chests for different reasons. All reasons are valid - you don't have to identify as trans to bind your chest.

There are safer ways of binding than others. Never use duct tape or bandages as this can have serious health risks. Wearing a good quality fabric chest binder that is designed specifically for this purpose is a safer option. Another option is stretchy fabric tape used separately on each breast, never all the way around the chest.

In this resource, we'll look at fabric chest binders. For guidance on using body tape to bind, check out our Mixtape Taping Guide.

Choosing a binder can be overwhelming - there are so many options. You can narrow down your choices by considering the following: 

Long or short 

We always recommend a short binder for warmer weather. Some folks like long binders as they provide a bit of hip and tummy compression which can help with dysphoria too. Long binders are also good for people who like sensory compression.

Compression strength

This one sounds super important but it's actually more important to get the correct fit, which we'll go into in more detail later. The most popular binder we stock is the SDH Chest Binder Short and Long. They provide highest level of compression of the binders we stock.

If you want lighter compression and more comfort, the SDH BUOY Flex Binder is a great option designed for movement - perfect for when you're exercising, swimming, or just want lighter compression.

Sensory-friendliness

We designed our Sock Drawer Heroes chest binder range to be sensory-friendly. They have flat inner seams, a heat press label instead of a fabric tag, and are made from super soft material. Many people with sensory sensitivities find the mesh fabric of Underworks binders scratchy, though some Underworks binders have a full cotton-lining (front and back) (977 and 975) which are better for people with sensory sensitivities. The Underworks Econo binders (943) are cotton-lined on the iner front panel only, leaving the back more breathable, which is good for warm weather, but not sensory-friendly.

Colour 

The binders we stock are available in black, white and skin tones. Black is great if you tend to wear dark clothing. Skin tones are great option for wearing under white shirts and light clothing, as they don't show through unlike white binders. Our SDH Chest Binders are available in three skin tones - light, mid and dark - so you can choose the colour that best matches your skin.

Getting the right fit is super important. Your binder needs to be tight in order to do its job, but not be so tight that you feel restricted or short of breath - if you do, your binder is too tight, you need to go up a size. For Underworks brand, sometimes we recommend to go up or down a size - check the notes beneath the size chart for each binder because different styles have different size guides and fits, even within the same brand. If you need any help or advice with sizing, email us with your chest measurement (measured around the chest across the nipples without clothing). While it can be tempting, never squeeze into a binder that is too small. Be aware if your body is still developing or changing (particularly for younger people), you may need to change sizes as your body changes.

Measuring for a binder is different to bra or t-shirt sizing. With your arms by your side, without clothing take a snug measurement under your arms around the fullest part of your chest, usually across the nipples. Refer to the size chart of your chosen binder. If applicable, we have included notes recommending to go up or down a size depending on the size. Be sure to check the size chart for each style because sizing of different styles differ, even within the same brand. 

A flexible cloth measuring tape is best for getting the correct measurement.

We are always happy to advise with sizing. If you need some help, email us with your chest measurement and the binder/s you are considering.

We understand how important getting the right fit is, so we accept returns for binders. Check out our Returns Policy.

Binders can be tricky to get on - it gets easier with practice, we promise! We recommend:

1. First, fold the bottom half of the binder up before putting the binder on, so the binder doesn't bunch. This is especially helpful for full length binders

2. Put one arm in armhole, pulling the armhole close to your underarm and over your shoulder

3. Put your head through the neckhole

4. Put your other arm through the other armhole

Or you can put each arm in first then your head

5. Then pull the folded binder down over your chest and position your chest as described below

Check out this video on how to put on and take off a binder

Once the binder is on, put your hand into the binder through the neck hole and manually position your chest away from the centre, towards your armpits, and slightly downwards. If the binder is the right size, your chest should stay in position.

1. Hold the bottom hem of the binder with your arms crossed

2. Pull the binder over your head

Do not take the binder off by pulling the back of the neck over your head as this will stretch it

This is easier said than done, we know, but it is recommended that you don't wear your binder for more than 8 hours a day - it's important to give yourself a break from binding. Never sleep in your binder, and never work out in your binder. We stock a Binding Crop which can be used for exercising, and a Compression Swim Top for swimming.

As with any undergarment, it's important that you keep your chest binder clean. To extend the life of you binder, we recommend hand-washing, or washing in a delicates bag on a low temperature setting. Air dry flat or on a hanger. Do not tumble dry or iron.

It's important to have multiple chest binders so that you can rotate them and wash them regularly.

Guidelines often say not to exercise while wearing a chest binder, but new research tells us it may not be that simple.

Our SDH Chest Binder Short was used in a study by the University of Western Australia to test the short-term impact of chest binding on exercise capacity. The findings show that wearing this binder does not impact exercise capacity. This aligns with the findings of a similar US study.

This is very encouraging for our community, but it's important to recognise that these studies are preliminary. More research is needed to understand the long-term impacts of exercising in a chest binder.

If you're unsure, we recommend our SDH Buoy Flex Binder is a lighter compression designed for exercising and swimming. The compression panel has a bit more stretch to allow for movement.

• LISTEN TO YOUR BODY - if you feel any pain, discomfort, dizziness or shortness of breath, stop binding. Your binder is too tight
• Take a break if you need
• Try not to wear your binder for more than 8 hours a day (it's a good idea to slowly build up to a full day's wear while you get used to it)
• Never sleep in your binder
• Never wear more than one binder at once
• Keep your binder clean, especially in warm weather

Sound Osteopathy: Chest Binders 101

Folx Health: How to Bind Your Chest

TransHub: Binding

How Do I Safely Bind? (Easy Read format)

Trans Health Research: Chest Binding