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Safe Chest Binding Hack

Tips for healthier chest binding

Everyone binds differently, the trick is to figure out what is safest and best for you.

1. Limit the amount of time you bind.

Don’t wear binders for longer than 8-12 hours and do not sleep while wearing your binder. It’s also crucial to schedule binder-breaks daily and make sure you aren’t binding every day. People who bind their breasts more frequently, such as every day, are more likely to experience negative side effects.

2. Avoid binding while working out.

While physical movement might exacerbate some individuals’ dysphoria, exercising is when you need to breathe deeply, move freely, and you are more likely to be sweating. If you still want to flatten your chest while exercising, search for a sports bra that has this effect.

3. Get the right fit.

If you want to wear a commercial binder, take the time to make sure you’re buying the right size and that it fits you correctly. When buying a commercial binder, do some research to find the perfect binder for you and read customer reviews to get a sense of the sizing accuracy. Try not to buy one that is too tight—if it causes pain, cuts/trauma, or restricts your breathing, then you need to go up a size or two. A binder should allow for breathing normally and allow for air circulation (look for breathable fabrics).

4. Don’t bind with plastic wrap, duct-tape, or bandages.

These are associated with increased negative symptoms. Duct tape can damage your skin, and bandages may tighten as you move. You might feel a rush to start binding or lack the resources to purchase a commercial binder, but it isn’t worth putting your health at risk. Sports bras, layering shirts, or wearing athletic or neoprene compression gear, are the options associated with the least amounts of negative side effects.

5. Bind less if you are planning to have top surgery.

If you plan on having top surgery (a procedure to reduce or remove breast tissue), it’s best not to bind as often, as this can affect your skin's elasticity and have surgical impacts. Some FtM (Female to Male transgender) mastectomy researchers feel that longterm binding may cause a decrease in skin quality, specifically elasticity, which can actually make performing a mastectomy more complex.

6. Listen to your body.

If you feel pain or have any difficulty breathing, remove your binder (or other restrictive garment). Maybe what you were wearing was too tight, or you have been binding for too long without a break. You might feel tempted to bind all the time if it has a positive impact on your dysphoria or mental health, but it’s critical that you take care of your body in the process.

Much more research about the health and needs of transgender men, non-binary, and genderfluid people is needed. These populations have different healthcare needs, and everyone deserves access to adequate and personalized healthcare.