How to Safely Bind Your Chest Without a Binder

Co-authored by Shahpar Mirza and Danielle Blinka, MA, MPA

Last Updated: September 2, 2024 Approved

Binding helps you deal with breasts that you want to hide, which can be a big relief. You might decide to bind your chest because you’re transgender, genderqueer, non-binary, or playing a male character. While using a professional binder is best, this isn’t always possible. Don’t despair because you have several other options for safely binding your chest. However, ensure you do it safely to avoid damaging your body.

Things You Should Know

Get creative with sports bras—double up on sports bras if you have a larger chest, or try a bra that's 1-size smaller than your typical size.
Combine a t-shirt and a button-up to hide your chest under your clothing. Or, try a sports compression shirt under your favorite shirt.
Be safe when you bind. Don't use duct tape, wear a binder for no more than 8 hours at a time, and take your binder off at night.

Method 1

Method 1 of 5:

Wearing Sports Bras

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Choose a sports bra that's 1 size smaller than normal and comfortable. You want your bra to be tight but not so tight that it hurts. Typically, a bra that’s 1 size smaller than your usual bra size is your best option. If you can, try on different bras and pick the 1 that works best for you.^{[1]
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- You can buy a sports bra at an athletic store or a department store.
Sports bras provide different levels of support, and you want the most support available. Usually, “no bounce” bras provide the most flattening. Look at the label on the bra to make sure it says it prevents bounce.^{[2]
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Variation: Some companies label their bras for different activity levels. In this case, you’ll choose a “high impact” bra for the best fit.

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Add a second sports bra if you have a larger chest. Wearing 2 sports bras at 1 time can help you get the look you want. This is not considered double binding, so it’s usually safe. However, make sure you can move comfortably while wearing the bras.^{[3]
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- If you experience any discomfort, take off 1 or both bras.
- You might find that wearing the second bra backward flattens your chest more. Try this out to see if it works for you.

Method 2

Method 2 of 5:

Using Pantyhose

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Use a pair of control-top pantyhose as a temporary option. Control-top pantyhose have a very tight upper portion that may work as a binder. Usually, this is a safe option if it’s used occasionally.^{[4]
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- It’s best to use a new pair because it will be tighter. However, you can use an old pair of pantyhose if that’s what you have.
Warning: Only wear your pantyhose binder for up to 6 hours at most. While it’s safe to try this occasionally, it’s not safe for regular use.
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Use scissors to cut the legs off of the pantyhose. You’re going to be wearing the pantyhose upside down over your head, so you need to remove the legs. Cut them at the base of the torso area or at around the mid-thigh level, depending on how you want to wear your pantyhose binder.^{[5]
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- Discard the legs of the pantyhose because you won’t need them.
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Cut a hole in the crotch of the pantyhose for your neck. Your head is going to go through the crotch of the pantyhose, so you need a hole for it. Use your scissors to cut out the crotch of the hose. This should turn your pantyhose into a tank top or a small short-sleeved shirt.^{[6]
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- Make sure you cut away all of the cotton portion of the crotch. Otherwise, it’ll be hard to stretch it out for your head to fit through.
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Pull the pantyhose over your head with the waistband at the bottom. Put your head through the hole in your crotch. Then, put your arms through the holes where the legs were. Finally, pull the control-top portion down over your chest. Adjust your breasts so they’re as flat as possible.^{[7]
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- You might sweat more while wearing a pantyhose binder because the material typically holds in sweat.

Method 3

Method 3 of 5:

Using a Camisole Top

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Choose a camisole that has a built-in bra. This type of camisole will have an extra panel on the top half of the shirt with a thick band to hold it in place. This inside panel provides extra support for your chest, which can help flatten it out.^{[8]
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- You can buy a camisole where women’s clothing is sold.
- Using a camisole works best if your breasts are small.
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Turn the camisole top around so the bra band is over your chest. The back panel is tighter than the front side, which is looser to accommodate your breasts. Put the top on backward so the tight side will provide more support, then pull the inside panel down over your breasts.^{[9]
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- If necessary, use the plastic adjusters on the straps to raise the camisole higher on your chest.
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Fold the bottom portion of your camisole up over your chest. Smooth down the fabric and fold a third of the camisole up. Then, fold the camisole again. If necessary, fold it 1 more time so that it’s layered over your chest.^{[10]
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- The layers will help smooth out your chest.
Tip: It’s okay to wear 2 camisoles if you feel comfortable. Make sure your camisoles have built-in bras.

Method 4

Method 4 of 5:

Hiding Your Chest with Clothing

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Use layering to disguise your chest. Wearing more than 1 shirt at a time can be a very effective strategy for hiding your chest. Try layering t-shirts or wearing a t-shirt under a button-up shirt.^{[11]
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- If your chest is large, you might wear 2 undershirts with your button-up shirts to hide your chest.
- Thicker shirts and sweaters are a good way to hide your chest in the winter. During the summer, layer with thinner shirts (like undershirts and T-shirts) to avoid overheating.
Tip: Layer clothing over your binder if it’s not flattening your chest as much as you’d like.
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Wear a button-up shirt with a chest pocket to minimize your chest. While you might think that chest pockets would draw eyes to your chest, they’re actually pretty effective at disguising the curve of breasts. The pocket can trick people into thinking what they’re seeing is caused by the pocket. Look for button-up shirts that have 1 or 2 pockets over the chest.^{[12]
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- You can also wear a tight undershirt to provide more coverage.
Find comfort through safer binding. "I'm not transgender, but some days, I really dislike how big my chest looks. Wearing two sports bras makes me feel way more comfortable on those bad days. The tips on getting the right size and layering shirts helped me figure out how to flatten my chest in a subtle way. I'm glad I can try these safe binding methods to feel more like myself." - Dianna F.

Approach binding cautiously. "I know binding can be dangerous if you don't do it carefully. So, I was relieved to find safe alternatives in this article that helped me feel way more confident, even though I'm still nervous to ask for an actual binder. Trying these techniques makes my dysphoria better without messing up my health. I'll stick to these methods until I'm ready to take the next step." - Aj S.

Express yourself safely. "I don't identify as transgender, but I want my boobs to be less obvious because they attract unwanted stares. This article gave me smart, low-key ways to bind my chest and make my shape less curvy. I loved learning options beyond duct tape, which I now know can really hurt you. With these tips, I can subtly change my look to feel more comfortable as myself." - Jay W

Find support on your journey. "I just came out as FTM and had no idea how to safely flatten my chest. wikiHow's articles for trans youth like this one have been so helpful for getting my first binder and telling my friends. With this detailed advice made just for me, I finally feel understood. I owe wikiHow big time for guiding me through this new journey." - Bob A.

We want to hear from you! Advice from our readers makes our articles better. If you have a story you’d like to share, tell us here.
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Wear a sports compression shirt under your regular clothing. Compression clothing is made from a stretchy material that fits tightly over your body. This makes compression shirts great for smoothing out your chest. Wear your shirt alone or under your other clothing to flatten out your breasts.^{[13]
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- You can find compression shirts where athletic wear is sold. You might prefer to buy a shirt from the men’s department.

Method 5

Method 5 of 5:

Binding Safely

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Wear your binder for up to 8 hours at a time. It’s understandable that you’d want to bind all the time, but that’s not safe for your body. You need to take a break from your binder so your tissues, muscles, and bones don’t get damaged. Don’t wear your binder for longer than 6-8 hours at a time.^{[14]
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- When you’re not wearing a binder, layered clothing, and camisoles can help hide the look of your breasts.
- Listen to your body. If you're experiencing discomfort, pain, or difficulty breathing, take a break from binding, even if it hasn't been 8 hours yet.
Tip: If you're just starting to bind, work up to binding for 8 hours. Easing into it allows you to get used to how it feels, and allows your body to get used to breathing with the binder on.
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Take off your binder while you sleep. Wearing your binder to bed can restrict your breathing and may interrupt your sleep. Additionally, it may damage your body, sometimes permanently. Never wear your binder to bed.^{[15]
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- Try wearing a t-shirt over a camisole to create the look of a flatter chest.
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Use body powder or anti-chafing cream to prevent skin irritation. It’s normal for your binder to get sweaty and rub your skin, which can cause chafing or itching. To prevent these unpleasant effects, apply a body powder or anti-chafing cream to your skin before you put on your binder.^{[16]
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- You can find these products at your local drugstore or online.
4
Don’t ever use bandages or duct tape to bind your chest. These items may seem like a great binder, but they can hurt your body. That’s because they don’t provide any give when you move around. This can cause muscle, rib, spine, and lung damage. To avoid these problems, stick with your safe binders.^{[17]
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- You've probably seen these products used as binders in movies. However, that doesn't make them safe.
Did You Know? Ace bandages are designed to get tighter as you move, so they can quickly become dangerous if you’re wearing them around your chest. Don’t put your health at risk by binding with an Ace bandage.
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Use only 1 method of binding at a time. If you feel like your current binding method isn’t working for you, try a different method to see if that’s a better fit for you. However, never combine 2 different methods because it can hurt your body.
- Keep trying different methods until you find what works for you. It might take some time for you to be happy with the results, so don’t give up.
6
Stick to a sports bra if you’re going to be active. When you exercise, your body needs to be able to move freely. Additionally, it’s important that you are able to breathe easily. Most binders are too restrictive for exercise, but it’s okay to wear a sports bra.^{[18]
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- It’s best to just wear 1 sports bra while you’re exercising. If you’re worried your chest will show, try wearing a baggy shirt over your sports bra.
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Visit your doctor if you’re in pain or having trouble breathing. Unfortunately, a binder that is too tight or worn too long can cause back or chest pain, as well as breathing difficulties. You might be worried about talking to your doctor, and that’s understandable. However, it’s important that you get checked out to make sure you’re okay. Go to your primary doctor or visit an urgent care center to find out if you need treatment.^{[19]
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- If you’re a minor, you’ll typically need your parent or guardian’s permission for treatment. This might be scary if you haven’t told your parents that you feel more comfortable with your chest bound. However, your health is most important. Just tell your parent or guardian that you’re having trouble breathing and need to see a doctor. You may be able to talk to the doctor alone or you could try passing them a note.

Expert Q&A

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Question

What can I use to bind my chest?

Shahpar Mirza
Community Transgender Expert
Shahpar Mirza is a Community Transgender Expert who began his transition from female-to-male (FTM) starting in 2016. He has had hormone replacement therapy since 2017 and underwent a double mastectomy (top surgery) in April 2018. Through experiences such as working for the Queer Student Resources Center at Stanford University, he is passionate about spreading more awareness about the transgender community and clarifying common misconceptions people may have. He received his BS in Product Design from Stanford University in 2019.

Shahpar Mirza

Community Transgender Expert

Expert Answer

If you don't have a binder, you can try wearing 1 or 2 sports bras to flatten out your chest. However, if the reason you don't have a binder is because you're afraid your parents or someone else will notice that you made the purchase, consider asking a trusted friend if they'd be willing to order your binder for you.

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Can I use more than one camisole for binding?

Riley Frasure

Community Answer

It's best to just buy a better snugly fitting one to avoid problems with breathing and blood circulation. I do not recommend wearing more than one, as it gets hot, and could cause health problems.

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Question

So I started binding today and accidentally did it for 9 hours. I feel fine, is that OK?

Community Answer

Yes, just try not to do it often.

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Tips

While your homemade binder should work well, it’s best to use a professional binder for the safest results.

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Warnings

Wearing a binder that’s too tight or binding for too long can hurt your body. Don’t wear a binder that feels painful, and don’t bind all of the time.

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