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Erection Master

Erection Master

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Published by: JRSCAN on Apr 30, 2011
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The Erection Master

By: Christian Gudnason

Table of Contents
How To Use The Program......................................................................................................................... 4 Part 1: PC Muscle Exercises...................................................................................................................... 5 PC 1: Pumping the Front.................................................................................................................. 7 PC 2: Pumping the Back...................................................................................................................8 PC 3: Lifting the testicles................................................................................................................. 9 PC 4: Fluttering.............................................................................................................................. 10 Part 2: Abdominal Exercises....................................................................................................................11 Abdominal 1: Contract Relax (not pictured).................................................................................. 11 Abdominal 2: Pelvic Tilt ............................................................................................................... 11 Abdominal 3: Quadruped Bracing..................................................................................................11 Abdominal 4: Modified sit-ups.......................................................................................................12 Abdominal 5: Bilateral leg lift........................................................................................................12 Abdominal 6: Spiters...................................................................................................................... 12 Part 3: Low Back Exercises..................................................................................................................... 13 Low Back 1: Knee Pulling..............................................................................................................13 Low Back 2: Butt Lifting................................................................................................................13 Low Back 3: Back Stretching......................................................................................................... 13 Low Back 4: Chest Clasping.......................................................................................................... 13 Part 4: The Five Exercises From The Himalaya ..................................................................................... 14 Lama 1............................................................................................................................................ 16 Lama 2............................................................................................................................................ 17 Lama 3............................................................................................................................................ 18 Lama 4............................................................................................................................................ 19 Lama 5............................................................................................................................................ 20 Part 5: Walking........................................................................................................................................ 21 Part 6: Breathing Exercises...................................................................................................................... 22 Breathing 1: Relaxed breathing...................................................................................................... 22 Breathing 2: Exhaling All The Air................................................................................................ 23 Breathing 3: Breathing Through Mouth And Nose:....................................................................... 24 Part 7: Psychological Exercises:.............................................................................................................. 25 ....................................................................................................................................................... 25 Psychological 1: The 1-2 Rule:.......................................................................................................26 Psychological 2: Positive Talking.................................................................................................. 27 Psychological 3: Realize Your Joy:................................................................................................28 Psychological 4: Talking Things Out:............................................................................................ 29 Part 8: Relaxation Exercises:................................................................................................................... 31 Relaxation 1: Doing Nothing:.........................................................................................................31 Relaxation 2: Relaxing Step-By-Step.............................................................................................32 Part 9: Awareness Exercises.................................................................................................................... 33 How to Practice the Awareness Exercises......................................................................................33 Single Awareness Exercises................................................................................................................35 Single Awareness 1: Exploring Your Pleasure...............................................................................36 Single Awareness 2: Spreading the Sexual Energy........................................................................38 Single Awareness 3: Rocking the Steps......................................................................................... 39

Single Awareness 4: Rocking the Steps, Part 2..............................................................................41 Single Awareness 5: The Reverse Focus........................................................................................42 What to Do Next As a Single Master............................................................................................. 44 Partner Awareness Exercises...............................................................................................................45 Discussing and Setting the Rules....................................................................................................46 Partner Awareness 1: Exploring Each Other.................................................................................. 47 Partner Awareness 2: Pleasuring Her............................................................................................. 51 Partner Awareness 3: Partner Reverse Focus................................................................................. 54 Partner Awareness 4: Penetration ..................................................................................................56

How To Use The Program
Your erection dysfunction is curable. Majority of men who uses this program get back completely functional strong erection. It may not happen overnight, it may take weeks or even a few months to regain your old stamina. But if you're persistent and committed, then you'll be healed and never have to worry about erection dysfunction again. There are two major causes for erection dysfunction; physical and emotional. Most men have little bit of both. Temporarily physical problem can also easily lead to long term emotional causes for erection dysfunction and vise verse. In short, you don't have to diagnose your problem. The program will work for you what ever may be the cause for your condition. Follow the guidance and you'll be back in the saddle before you know it. This exercise program has nine parts: 1. 2. 3. 4. 5. 6. 7. 8. 9. PC muscle exercises Lower Abdominal Exercises Lower back exercises The Lama Exercises Walking Breathing exercises Psychological Exercises Relaxation exercises Awareness exercises

Each part works on increasing the blood flow energy balance in specific areas or the whole body. Part 1 to 6 focuses more on the physical causes of erection dysfunction, part 7-8 emotional underlying cause for erection dysfunction. Part 9 is a little bit different and brings combination of both the emotional and physical through focused love making exercises. I recommend you follow the guidance in part 1 to 9 for at least 10-14 days. Do as much as you can without creating a stress in your life. Try to do at least one exercise in each part every day. After you've practiced part 1 to 9 for about two weeks, add the Awareness exercises to your daily routine. If you do not feel comfortable doing the awareness exercises, skip them. They do work well but everything has its time. So do what you can but don't push anything. This program is about progression, not immediate perfection. You're building your sexual health up again. You've probably been declining little by little for years, whether you noticed it or not. So give your self some time and enjoy the trip to complete sexual health.

Part 1: PC Muscle Exercises
These are probably the most important exercises in the program. About 40% of those who suffer from erection dysfunction regain complete sexual strength by only practicing these exercises. That is as many as benefit from using Viagra and other similar drugs. To begin the PC muscle exercises, let’s go over just what the PC muscles are and why they are important. What Are the PC Muscles? The PC muscles are your internal pelvic muscles. The PC muscles are between your butt bone and your pelvic bone. It’s easier to understand this muscle by feeling it from the inside. Have you ever tried to stop urinating in the middle of a flow? Or tried to squeeze that last little bit out at the end of your pee? Your PC muscle is what allows you to do that. Next time you go to the bathroom, give it a try. In fact, you could go ahead to the bathroom right now to try it out so that you have an understanding as you continue reading. See how strong your PC muscles are now. Do you have little control or a lot of control? The difference between front and back PC muscles ... In the PC muscles exercises you'll be practicing two kinds of PC muscles.
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Front PC muscles (drawn in blue) Back PC muscles (drawn in red)

This is the same muscles-group so it's very understandable that you have trouble making a distinction between the two. Later in the program when you do the testicle lifts and other techniques, you use both muscles. Think about it like two ropes. One loops around the genitals (both the penis and the balls) and then runs half way down to the anus. These are the front PC muscles. The other loops around the anus and then runs half way down to the balls. These are the back PC muscles. Their function is different too ... You use the front PC muscles when stopping an urine in a middle of a pee. You also use the front PC muscles when forcing out the last drops after you are done.

do not try to rush through the program. you may want to set up specific times or circumstances where you do. that way you have a routine and you are less likely to forget to practice. When you feel you have mastered them. you do not have to be naked (although loose or comfortable clothing will make the exercise more comfortable). on the car ride to work. PC Muscle Training You are going to want to practice PC-Muscles exercise 1 and 2 first. in the elevator. in the shower. Take your time. but you have to hold on to it while running to the toilet. It takes a while to get the feel for which muscles you're using so don't worry about it in the beginning. . you can practice it pretty much anytime you think of it. While it doesn't really matter when or where you practice. Think about the worst diarrhea. pushing to get out.You use the back PC muscles when holding in crap until you can get to the toilet. Onlookers will not be able to tell what you are doing. Then you're using the back PC muscles. Where to practice? You can actually perform the PC exercises virtually anywhere. So use the flexibility of training the PC-Muscles and Practice these exercises as many times a day as you can. then you can move on to PC-Muscles exercise 3 and 4. And since you cannot overwork your PC muscle.

when your flexes are quick. Then you will want to relax for 6 seconds. you don’t start out with un-toned abs doing 100 crunches at a time. . Slow down the flexes and hold them for about 2 to 3 seconds each time before releasing. When you can do this for 60 times in a row. Think of it like crunches or sit-ups. NEXT stage… Finally. then you can move on to the next stage. you should be having 2 to 3 second rests in between and so on as you move up. In the beginning. begin by: ● Perform quick flexes by squeezing and then releasing the muscle.. When you can comfortably do this for 6o times in a row. If you are doing 60 or more easily you can move to the next step. NEXT stage . train your muscle to hold the flex for 15 seconds or so. you will want to take this one in stages. then you can move on to the next stage. do you? So. Relax for about 6 seconds after the flex. Continue building up your repetitions the same way.. Do this in repetitions of 20 or so each then work your way up to 30. you will not notice the rest as much but once you’ve moved on to 2 or 3 second flexes. you can move on to the next exercise. When you can do this for 60 times in a row. 50 and eventually 60. starting out slowly and holding for longer and longer as you build up your muscles. then 40. Slow the flexes even more by holding for 6 or 7 seconds. ● ● ● Don’t forget when performing this exercise that the release is as important as the flex. Breathe in on your flex and out you’re your release the flex and relax for 3 seconds.PC 1: Pumping the Front As with many other exercises.

it is best to also keep practicing exercises 1 and 2 even if you add exercises 3 and 4. You may feel like your anus is pushed outward slightly. You’re going to want to expand this contraction around to your genitals. you will try holding the tightening for 7 seconds and work your way up to 60 times in a row. This exercise is pretty simple. Try this in repetitions of 20 or so and work your way up to 60. move up to holding it for 15 seconds and work your self up to doing this for 60 times in a row. Focus on your sphincter and tightening it as firmly as you can. there are different areas of the muscle to train. .PC 2: Pumping the Back Because the PC muscle comes around the coccyx and the anus. Take a half breath and push the air from your lungs down. When you have mastered exercises 1 and 2 for 15 seconds. past the privates and up to the pelvic bone. This exercise deals with contractions of the muscle around the sphincter. 60 times in a row. you’re dealing with the same muscle here. Next. Last. Think of it like when you are trying to hold a bowel movement. At first you will want to practice holding the tightening for 3 seconds on each contraction. you can move on in the program to PC Exercises 3and 4. If you can find the time.

You may want to cup your testicles with your hand so you can feel it at first.PC 3: Lifting the testicles When you are about to ejaculate. or standing with your legs spread slightly apart. When you feel comfortable with the above steps move up to 7-10 seconds of holding. You may want to try this one sitting. Do this for 20 sets or so and work your way up to 60 times in a row. Work your way up to 60 times in a row and then move on to the next step. Now you will work your way up to holding for 15 seconds and move on at each stage until you can master 60 times in a row. You might also want to do this one naked at first so you can actually see the testicles lift. That’s why it’s important to get good at the first two PC exercises first before moving along to this one. you can move on. Try this for about 20 times in a row. your testicle “lift” or are drawn up to your body. Begin by holding for 3-5 seconds and then releasing. This PC exercise is way more difficult than the two PC exercises before since you need to use the front and back of your PC muscle. . Then. This exercise will help you learn to control that effect and you can control your arousal as you want to.

Each time you practice the exercise. you should be able to go a little longer than the time before. It is basically the same concept of flexing but you are going to want to do it as quickly as possible in a fluttering motion. With this exercise you will learn to squeeze and release very quickly over and over again. .PC 4: Fluttering This is a variation of the first PC muscle exercise (PC-Muscles Exercise 1: Pumping the Front). Repeat these flexes for as often as you can until the point of exhaustion.

focus instead on tensing the abdominal muscles to slowly tilt the pelvis backwards. wrap your arms around your mid-section and pull slightly inward with your hands to act as a brace. Without contracting the gluteus (buttocks) muscles or pushing your feet into the floor.e. then relax for 10 seconds and repeat for 6 repetitions (up to 2 minutes). Be sure to try to breathe comfortably throughout. . even around people without anybody notising. Abdominal 3: Quadruped Bracing This exercise is a great one that combines upper body with core (abdominal and lower back) stability. looking straight down at the floor but not dropping below the level of your spine. Abdominal 2: Pelvic Tilt To retrain the lower abdominals to work in conjunction with the lower back and open the energy flow. Concentrate on tensing the abdominals and making both sides of the body work at the same time. Position yourself on hands and knees (feel free to place a towel under your knees to provide more support) with hands directly under shoulders and knees under hips. gently raise your knees 1-2 inches off the floor. Build to five minutes at a time. Keep the head neutral. hold for 3-5 seconds. IF you want to provide a little support for the abdominals.Part 2: Abdominal Exercises Exercising the lower abdominals is very important to balance the blood/energy flow to and from the genitals. Start this exercise with a neutral spine--i. Practice as many of these exercises as you can every day. Feel free to support your neck with a rolled up towel if that’s more comfortable. You can do the Contract-Relax several times a day. On an exhale. Abdominal 1: Contract Relax (not pictured) This is a very easy but effective exercise. if you put your hand just below the small of your back you should feel about an inch of space between your back and the floor. Repeat for 2-3 sets of 12-15 repetitions. Exhale as you press the lower back into the floor (which will rock the pelvis back) and inhale as you release the back and pelvis to neutral spine position. then replace the knees to the floor and repeat 8-10 times. Avoid lifting too high or this will be quite easy. lie on your back with knees bent and feet flat on the floor. It’s as simple as it sounds: tense or contract the lower abdominal muscles as though you’re trying to brace for a punch to the abdomen and hold for 5-10 seconds or as long as you can comfortably do so.

Bend both knees and raise them towards your chest. Repeat with your left elbow and right knee. Never allow shoulders or legs to rest on the floor. Simultaneously move your right elbow and left knee towards each other while keeping your head. Slowly return to the starting position. Lower both legs to the floor. and legs off the floor. Keep pelvis and lower back tilted into the floor at all times Abdominal 6: Spiters Lie on your back and clasp your hands behind your head.Abdominal 4: Modified sit-ups Lie on your back with your hips and knees comfortably bent and your arms folded across your chest (easier) or clasped behind your head (more difficult). shoulders. Abdominal 5: Bilateral leg lift Lie flat on your back. . legs fully extended and tuck your hands under your lower back. Clench your lower abdominals as you lift both legs off the floor approximately 8 inches and hold them there for 3-5 seconds. Raise your neck and shoulders off the floor. Keeping your eyes focused on the ceiling. Do NOT tuck your chin. Keep your pelvis tilted up and back into the floor. Clench your lower abdominals as you raise your shoulders and chest 4-6 inches off the floor.

feet flat on the floor and arms at your sides. Bring both knees to chest. Hold for three to five seconds. Slowly raise low back and buttocks from the floor and hold for five seconds. palms down. relax. clasping your hands around the knee. Pull your right knee toward your chest firmly and. Practice as many of these exercises as you can each day. forcefully straighten the left leg. the lower back exercises will balance the energy/blood flow to the genitals. Relax tension. clasping hands around the knees and pulling firmly towards your chest. palms down. Do five times or as recommended. Hold for three to five seconds. Hold for three to five seconds. Repeat five times or as recommended. at the same time. Low Back 4: Chest Clasping Lie on the floor with your knees bent. feet on the floor and arms at your sides. Repeat same procedure with opposite leg.Part 3: Low Back Exercises Like the Abdominal Exercises. Do five times or as recommended. hands at your sides. Low Back 1: Knee Pulling Lie flat on the floor in a relaxed position. Low Back 2: Butt Lifting Lie on the floor with your knees bent. Do five times or as recommended. Relax tension. feet flat on the floor. Do five times. Relax. Low Back 3: Back Stretching Lie on your back with your knees bent. Bring your right knee toward your chest. . Tighten the muscles of your abdomen and buttocks so as to push your low back flat against the floor. Tighten the muscles of your lower abdomen and buttocks so as to flatten your low back.

though do not so more than 21 of each exercise each day. but I know they have been proven very effective when fighting erection dysfunction. then that's what you'll do. practice the exercise slower or fewer times. If you want to enhance your program. In the same way as before. Do the Five exercises every day. the results will be greatly reduced. They will also increase the energy flow throughout your whole body and help deal with some secondary causes for erection dysfunction like high blood pressure and over weight. One of the main cause for erection dysfunction are blocks of blood flow around the genital area and the legs. 4. The maximum you ought to miss is one day each week. There is no gain in pushing your self in the beginning and then ending up getting hurt or giving up. For the first week. The exercises are very simple to work.. do 3 repetitions of each exercise. . If on certain days your time is limited. exercise 4 the fourth week and exercise 5 the fifth week. Don't worry about doing them perfectly. There is no hurry. Doing more than 21 repetitions of each exercise in any day will overdo your metabolism and is capable of creating imbalances in your body. Then add more as your strength grows. do the exercises at a faster pace. 8. If you need more time. Do only what feels comfortable to you.Part 4: The Five Exercises From The Himalaya These exercises where first discovered by the Lamas in the Himalayas and brought to the western world early 19th century by an English Gentleman who served over there. Little by little your strength will grow. 7. begin by doing only the first exercise. add exercise 3 the third week. 1. These exercises where believed to be the bringers of youth. If the exercises are done less than six days each week. If you can only lift your thighs when you do exercise 2 for the first time. and only if you experience being completely comfortable doing this. take it. anybody can do it no matter what kind of physically shape they're. If this is not possible do them anytime during the day except make sure you do NOT do them less than 3 hours before going to sleep. The main thing these exercises do is increase the blood flow in this area.. 2. 5. There are however a few simple guidelines you've to follow. 3. For maximum benefit. do the exercises before breakfast in the morning. If you feel too dizzy or tired. Add exercise two the second week but again only if you experience being completely comfortable doing it. 6. All the exercises will most likely be hard in the beginning. Take it slowly in the beginning and work your self up to more little by little. 21 is the maximum of each exercise you ought to ever do. Begin doing it 3 times a day and then add more as your strength grows. I'm not sure if that's true. if at all possible. This takes less than five minutes. three times each day.

lets get down to the exercises: . 10. Eating healthy has also been proven to eliminate big part of erection dysfunction symptoms. It's essential you've enough energy when doing these exercises.9. That's enough of talking. The "Five exercises" are very powerful and may stimulate detoxification and sometimes create some unpleasant physical symptoms in the beginning. Try to have 3 good meals a day and then some fruits in between. This is why it is recommended to increase the number of each exercise gradually on a weekly basis.

As you master this exercise. In other words. is a simple one. It is this: Stand erect with arms outstretched. you could spin with full force 21 times without feeling too dizzy. Now slowly spin around 2-3 times. or until you become slightly dizzy. add more spins but only till you get to the point of slight dizziness.Lama 1 The first exercise. . There is only one caution: you must turn from left to right. if you were to place a clock or watch on the floor face up. I recommend limiting it to 12 times tough. It is for the express purpose of speeding up the metabolism in your body. 3-6 slow spins is plenty the first days. When we were children we used it in our play. It'll also synchronize your balance system. Breathing: Inhale and exhale deeply as you do the spins. horizontal with the shoulders. After you've mastered this exercise (and it may take years). Take it very easy in the beginning. you would turn in the same way the hands are moving. Speed is not important. Then sit down and relax for a while before you do anything else.

. folded several times in order that your body will not come into contact with the cold floor. Don't beat your self up. Then perform this Exercise all over again. toward the head. let the feet extend back a bit over the body. especially the genital area. Fingers should be kept close together with the fingertips of each hand turned slightly toward one another. Then. however. you first lies flat on your back on the floor or on the bed. this second one is for further stimulating the Metabolism and the energy flow in the body.. and decrepit that you can’t possibly lift up both your legs. letting your feet hang down. but do not let the knees bend. Start out by lifting your thighs until the knees are straight up.Lama 2 Like Exercise Number One. In the beginning you may be so weak. Little by little. you'll be able to straighten out your legs till at the end you can raise them straight with perfect ease.. Breathing: Breathe in deeply as you lift your head and legs and exhale as you lower your head and legs. If you practice on the floor. slowly lower the feet to the floor and for a moment allow all muscles to relax. use a rug or blanket under your self. In Exercise Number Two. It is even simpler than the first one. The feet are then raised until the legs are straight up. Then place the hands flat down alongside the hips. If possible.

too. and lean forward as far as possible with the head inclined so that the chin rests on the chest. It. Breathing: Inhale as you arch the spine and exhale as you return to an erect position. Lean forward again and start the Exercise all over. All one needs to do is to kneel on the floor. place your hands on your thighs. at the same time the head should be lifted and thrown back as far as it will go. is a very simple one. Now lean backward as far as possible. Begin by doing this exercise only three times and then add more as your strength grows. .Lama 3 The third Exercise should be practiced immediately after practicing Exercise Number Two. Then bring the head up along with the body.

Next. no good could come from it. the chin should be well down on the chest. will be horizontal. too. This will have a tendency to stimulate your soar muscles and get the metabolism going again in them. When the body is pressed up to the complete horizontal position. Now raise the body and bend the knees so that the legs. Then. the head should be allowed to drop gently backward as far as it will go. return to a sitting position and relax for a moment before repeating the procedure. That's totally wrong. right from the beginning. are practically straight up and down. as the body is raised. Before pushing the body to a horizontal position. and breathe out fully as you come down. Then place the hands alongside the body. but after a week or two. Sit on the floor with the feet stretched out in front. hold your breath as you tense the muscles. The results will be more than gratifying. . tense every muscle in the body. Do the best you can and see just what happened in a month’s time. and not anywhere near a horizontal position. The arms. will be straight up and down while the body. In the beginning you may feel that unless you can perform this Exercise perfectly. from the shoulders to the knees.Lama 4 The first time you try exercise four. Breathing: Breathe in as you rise up. When starting out. it'll be as simple to do as any of the others. from the knees down. it may seem very difficult. you may just barely be able to get your body off the floor.

If you're overweighted. causing it to be drawn as far back as possible. let the body drop from its highest position to a point almost but not quite touching the floor. you may want to skip it for a while and work the other harder till they begin to burn your weight off (and they'll quickly). and especially the hips. and exhale fully as you lower the body. Next. up as far as possible. Breathing: Breathe in deeply as you raise the body. it'll be one of the easiest ones to perform. push the body. Then. tough.Lama 5 The best way to perform this Exercise is to place the hands on the floor about two feet apart. and have trouble doing this exercise. and again at the lowest point. rising on the toes and hands. At the same time the head should be brought so far down that the chin comes up against the chest. The muscles should be tensed for a moment when the body is at the highest point. with the legs stretched out to the rear with the feet also about two feet apart. . Before the end of the first week you practice this exercise. allow the body to come slowly down to a ‘sagging’ position. that is after you become quite proficient in this movement. Bring the head up. After a few weeks.

If you have to fake it.Part 5: Walking Please do not underestimate this exercise. . Most people do not walk enough. To make it clear. Put power in your steps and swing your hands. Erection dysfunction is caused by lack of oxygen filled blood in the penis. Two things happens when you go for a power walk outside: 1. then fake it till you make it (it won't take long). You load your body with fresh oxygen. Nothing gets the circulation around the genitals going as well as walking. I'm going to repeat the directions here: Take a 20-30 minutes power walk every day! Walk as fast as you can. so walking outside is extremely important for you. I have had clients cure their erection dysfunction in less than a week by only going for a 20-30 minutes power walk every day. 2. Act as frisky and energetic as you can.

You may even want to practice it several times a day or any time you are feeling high stress stages. making its way through all your organs. Repeat this process slowly. . Another common cause for this condition is stress and anxiety. You can practice these exercises whenever you want. and to truly reach a deep. such as relaxing step by step or doing nothing. Breathing 1: Relaxed breathing The following exercise will teach you how to relax your breathing and to relax your body and mind through deep-breathing techniques. These breathing exercises will fill your body with fresh oxygen and relax it at the same time. especially if you're in a stressful situation or shortly before having sex. You could try both and decide which works best for you and use that position in the future. As we mentioned before. You can practice this breathing exercise virtually anywhere but you may want to start in a calm and quiet place the first few times till you have gotten the hang of it.Part 6: Breathing Exercises As I talked about in the “Walking Part” of this program. sitting or standing. You can perform the breathing exercise one of two ways. Once you learn this deep breathing method. As you breathe in deeply. Imagine the air circulating throughout your body. Continue your deep slow breaths. you can combine it with the other body relaxation exercise. ● ● ● ● ● ● ● Begin by taking a deep breath and relaxing your mind. relaxed state. lack of oxygen filled blood in the penis is one of the main cause of erection dysfunction. Do this for as long as you feel like. Now take a deep breath in through your nose and hold it for a few seconds. picturing your stomach filling like a big balloon full of air. Take a moment to focus on your natural breathing rate. Now release your breath slowly through your mouth. imagine the air relaxing all of your body parts. you do not want to be distracted or interrupted.

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your breathing will be shallow and inefficient. Repeat this exercise six or seven times in succession. By doing it a few times you will probably notice your breathing becoming more efficient during the day. Normal longs and diaphragm As you bend over a little let the diaphragm press all the air out of the lungs As soon as the lungs are emptied. If at any point you start feeling dizzy. We hold on to a lot of tension in our body by holding onto the air in the lungs. This exercise will help you empty out your lungs. while exhaling all the breath you have. as it will make your body rigid. making space for new fresh air. Make sure you don't overdo it. Be sure not to inhale too much. straighten up again and let the diaphragm suck the air into the lungs As soon as you feel that you have emptied all your breath. once or twice a day. but holding onto too much air will prevent you from relaxing and getting enough oxygen. You will not be able to fill the lungs with new fresh air and you don't get enough oxygen. Of course you will never be able to empty the lungs completely. straighten up again while taking an easy and smooth deep breath on an imagined round "ah" sound. . stop the exercise and wait a few hours before you do it again. so your lower abdomen is completely sucked in. Bend your body very slightly forward. as if you are about to bow.Breathing 2: Exhaling All The Air Most of us never exhale a big part of the air out of the lungs. By not exhaling completely. and night.

Repeat a few times. Start by letting the shoulders breathe out. when you feel tension in your body. Breathing in and out. Start by using your belly to breathe like you did in "Exhaling All The Air". Then move your breathing up until you use your shoulders to breathe. Feel how you relax.Breathing 3: Breathing Through Mouth And Nose: This is an exercise you can do any time during the day. all the way down to your belly breathing out. Then let all the air out through both your nose and mouth the same way. You will take in twice the oxygen than only using one gap. Sit down. or emotions you want to get out (like if you need to get frustration out of your system). through both your nose and mouth at the same time will do two things. and you will completely relax your body and get rid of built up frustration. Simply breathe through both your mouth and nose at the same time and feel how your breathing passages open up and the energy from overload of oxygen is filling you up. Keep your back straight. .

something has go give. worries. Practice and implant to your life as many of these techniques as you comfortable can every day. And for many men it's the sexual function that gives. stress. I've had clients who experienced tremendous change after only practicing this part a few times. overwhelming anger (often unexpressed) and other tough feelings get hold on us. These exercises are aimed to lighten your burden. you would have to be a mega man to keep it away now. In essence if negativity. If you weren't burdened by negative thoughts or feelings before you began to experience this condition.Part 7: Psychological Exercises: There are many underlying psychological causes for erection dysfunction. . Especially “Talking Things Out” with an understanding partner.

We think a lot. you might think about somebody: "Man. every area in your life will get better. . But you have to match with two positive things about your self. For example. but don't notice what is right. Not only will it help you to deal with your erection dysfunction." You will notice two things. And it is okay to think this. You might. It will be so much work to always have to stop to look for positive things to think every time you think something negative. We let other people get on our nerves. But have you ever noticed that most of our thinking is negative thinking? ● ● ● We doubt ourselves. and he is loving to his kids". The rule goes like this: "It is ok to think something negative. if you apply this rule to your daily life. The 1-2 rule is meant to reverse this. add: "But. I am popular as a friend in my workplace. You positivity will grow. You are allowed to have this opinion about yourself. You might add: "But. he is a hard worker." It is okay to think that. and I know I give my work 100%. You will feel lighter and happier. thinking: "I am not good enough. 1. We think about everything that goes wrong. but you have to be able to match it with two positive things about that person. It is just our human nature. The hardest part for most people is to use this rule about themselves. he is boring. and increase the positive. Because you will push away the biggest obstacle in your life. 2. but little by little you will train yourself to diminish the negative thinking.Psychological 1: The 1-2 Rule: Implanting this rule all the time will totally change your life. I will never get this promotion". your negative thinking. for example. You might doubt yourself. but I always have to match it with two positive things".

you really don't want to. you will slip. Just start the next day with a clean slate. Don't worry about this." People are way more open to assist and make amends if you say something positive to them. If you can't find anything positive about some person. Everywhere you go try to match any negative thing you say with two positive ones. you might say: "I love your products. In the process of implanting this rule into your life. but every time I need assistance. .Note that everybody has something positive. you can be sure of that. If you are complaining to somebody. I can't reach customer support. Your negative thinking will take over. and your sales team is great. Psychological 2: Positive Talking Use the 1-2 rule also talking to people around you. There will be days where you simply can't think positively. everybody.

I often dream of having ________ 7. I often dream of traveling to ________ 3. My favorite way to spend the day is ________ 2. What is your reality? If you don't like writing. You might ask your partner: "If you could choose any place in the world. Make the answers as short or long as you want. just make those lists in your own mind. I'd build my house in ________ 6. Choosing between a mystery. It can be fun to do a similar exercise with your partner. I laugh when I feel ________ 10. or biography. in a simple manner. You each make up a question. and what you would like to do. make your own list. what you like and what you like to do. I pick ________ 4. . or as often as you want. If given the choice. I need to communicate because ________ When you are done with this list. I wish I could feel good about ________ 8. I cry when I feel ________ 9. Allow yourself to dream! 1. novel. "What in life gives you the biggest joy?" Remember you are never too old to play a game like this one. Simply rewrite this list and fill in the blanks with your personal choices. Write down. Take time to think about your answers. Do this exercise once a week.Psychological 3: Realize Your Joy: This exercise is meant to get you thinking about what you really like in your life. where would you want to live?" Or. and then the other answers. The music I enjoy listening to is ________ 5.

When listening be as non-judgmental. from your heart. Especially talking about something important. Your partner is only expressing his or her reality. but you will still feel it. you will feel it in the same way as if you had it yourself. fear. There is something both of you are worried about. . So if your partner is not expressing emotions. I assume you have a partner. When talking try to use the 1-2 rule explained before. 3. anger. angry about. or you haven't expressed all the love towards each other. The cure in both of those cases is simply: Talk together! Most couples spend more time in front of the television than talking together. For example. love. When talking. 4. 2. Talk together for a least half hour. talk together for a half an hour". and you don't have a partner at the moment. These kind of unspoken emotions can lead to erection dysfunction in two ways: 1. making you tense up as explained before. Then your partner get as many things of her/his chest as possible. and maybe the only thing needed is to get it out of one's system. When you are scared your shoulders may tense up. and listen. For twenty minutes you take turns to talk. When there is lot you are not expressing. if you are angry you may often make a fist without even noticing. your genital area will tense up and block the blood flow. try to get somebody else to do this exercise with you. and your partner listens. without anyone controlling the time. but split it up in few sections. causing your to erection dysfunction. and that effects your sexual performance.Psychological 4: Talking Things Out: Because you are seeking advice for erection dysfunction. 1. You may not feel it as strongly as if you had the emotions yourself. Try to find two positive things for each negative thing you say. For the first five minutes you get as many things off your chest as you can. try to take a grown up stand of responsibility for your feelings and reactions. The description of the exercise is short: "Within two or three hours before going to bed. you will feel tense. When you are around somebody who is holding on to unspoken emotions. 2. The last ten minutes are free for you two to talk together. To make the task a little bit easier. especially some emotions projected at you. and non-emotional as you can. I am going to give you a few rules to follow in the conversation. A good friend can sometimes even be better than a partner. and you listen. Your body will tense up when you have the emotions. If this is a misunderstanding. leading to erection dysfunction. With all couples there is something unspoken floating in the air.

Although hard to believe. If the atmosphere is already great. 5. you can always choose from which point of view you see things. you might feel a huge difference in your sexual energy right away tonight. Especially use the last ten minutes to say everything you wanted to say if you would never see your partner again. but also have a way better atmosphere in your home. just do this exercise constantly every night. And you will not only have better sex life. If you do this exercise right. your feelings have nothing to do with your partner's behavior. You are not a victim of your feelings. Like it was the last time you saw each other. Talk together like you knew your partner would not be alive tomorrow. It is okay. This could be true. Most couples though. hopefully for the rest of your life. need quite a few times to get the right flow going. it will only get better! . Never go to bed with something unspoken.

or different? Did you feel temptations to stop the exercise and do something else? Was it always the same temptation which wanted to stop you from doing what you had decided was the most important to do in the moment? It will get easier to do this exercise the more you practice it. your whole day will be better. then you probably need to do this exercise.Part 8: Relaxation Exercises: As mention many times before. and do nothing for fifteen minutes a day. Sit in your favorite chair. If there is something very important to think about. If you think you have to do something. I am going to repeat the directions. Everything will want to get in your way. But believe me. Isaac Newton maybe thought he was wasting his time sitting under the apple tree. . don't have to make any decisions. and you don't have to do anything. if you do this. Taking the time to sit for fifteen minutes. especially the genital area and blocks the blood flow. You might think this is a waste of time. You will be way more relaxed. Relaxation 1: Doing Nothing: This is my favorite exercise. open you eyes and check how you feel. do it after the exercise. :-) It is simple. and your stress (the worst enemy of the western world) will diminish tremendously. don't have to read anything. every day. stress and anxiety are two very underlying causes for erection dysfunction. let it wait. Out of one thousand four hundred and forty minutes a day. Do you feel the same as when you started. It gets all our body tensed up. Choose either one of these exercises and practice it daily or as often as you can. but I assure you it is not. Stress is one of the main hidden causes for erection dysfunction. If you think you are too busy to sit down for fifteen minutes a day and do nothing. You may not cure your condition overnight using these exercises but I promise you. you don't have to think about anything. But it was there he realized his most famous principle. don't have to listen to anything. For fifteen minutes. and do nothing for fifteen minutes a day. you'll feel and sleep a whole lot better. but now I am addicted to it. you are going to do absolutely nothing for fifteen minutes. Sit in your favorite chair. It took a while to get used to it. takes an amazing amount of self-discipline. When the fifteen minutes are over.

being held up like a feather in the breeze. Focus on those muscles and tensing and releasing them. one at the time. use pillows if necessary to make yourself more comfortable. Now do your feet. and then release.) Free your mind of any daily concerns.Relaxation 2: Relaxing Step-By-Step The following exercise will teach you how to relax your body and mind. don’t rush. Just enjoy the time with yourself. tense up your toes. comfortable spot to practice where you will not be interrupted. (Just be sure not to play any music that is distracting or not calming. Work your way up your lower leg and thighs to your butt and genitals. Close your eyes. to relax your body. Pay special attention to the genital area and the lower back and abdomen. You are now becoming aware of your body and gaining control of your muscles. Think of yourself as getting lighter. tense your muscles. ● ● ● ● ● Now. feeding the dog or changing the oil in the car. You may want to listen to soothing music or relaxation recordings. you’re going to want to focus on each and every part of your body. anything else that is distracting or may cause interruption. While lying down on your back. You will begin this muscle awareness exercise in your feet and work your way up slowly. You will want to find a quiet. Just let all your worries and concerns slip away for a moment and imagine yourself drifting away. You are going to want to totally free your mind and you can not do this if you are worried about things in your surroundings. Slowly continue this up your legs. don’t worry about that work assignment. To quiet your mind. Breathe naturally as you tense and release the muscles throughout your whole body. . This means turn off your phone and pager (or put them on silent). This progressive muscle relaxation is similar to getting a full-body massage. Remember. hold. Remain this way for as long as you want. You are going to want to quiet your mind first and then move on to relaxing your entire body. turn off your television. you first want to: ● Lie down on your back with your arms by your side in a comfortable spot. hold for a moment and then relax.

your body function changes. Just exactly what is happening when you get turned on? As you get more and more aroused. But before you can start practicing the awareness exercises alone or with partner. If you can't get hard at all. that's okay. Ten Stages from Arousal to Ejaculation There are basically ten stages that a man experiences on the road to ejaculation. the program is basically the same for everybody. But now that you have reached the awareness exercises. you'll be able to do more and experience more pleasure.. How to Practice the Awareness Exercises Up until this point. They are .com) is recognized all over the world as the most effective solution to cure premature ejaculation. It’s extremely important to understand these 10 steps and learn to recognize them in yourself as it is the fundamental base for performing the awareness exercises. blocking out the outside world Now let’s look at the exact stages you go through from no arousal to full blasting ejaculation. You are going to want to become familiar with yourself and with what happens as your arousal level grows till you reach the point of no return when you can't stop your self from ejaculating. ● ● ● ● ● ● Increased breathing rate. you will have to learn how to recognize the arousal stages in yourself. you will have the choice to work alone or with your partner.. I recommend waiting with this part till you've practiced the other 8 parts for at least 2 weeks. They became very effective and my one line program (ejaculationmaster. What I found out was that these exercises were as effective to deal with erection dysfunction. Do the parts that you can. Little by little.Part 9: Awareness Exercises I originally made these exercises to deal with premature ejaculation. . There is of course an obvious problem with these exercises. You may want to wait longer or skip it completely that's okay too. There are several signs your body shows when you are getting close to orgasm. then you'll not be able to practice them all. possibly even panting Blood pressure and heart rate both increase Legs and butt muscles tighten up Pelvic muscles tense Testicles may draw up close to the body You become inwardly focused.

If you don’t lose it once in a while. pleasure spreading all over Stage 8: Increased pleasure. breathing fast. If you want to get your partner involved now. You may also not be able to get hard firm erection in the beginning. Otherwise just keep on reading and follow the guidance for the single awareness exercises. fully aroused Stage 6: Feelings of arousal increase Stage 7: Breathing increases. you are not pushing the limits enough. Stage 10: Ejaculation. . You want to be able to know your body and your pleasure stages so your body can increase the arousal and therefore get harder. Stage 9: Stage of intense pleasure and feelings of elation. Then when you are masturbating or having sex. That is okay. That is actually great. learn to recognize what stage you are at. Be happy about it because as I will mention over and over again this only gives you deeper awareness of how far you can go. • • • • • • • • • • • Stage 1: Going from un-aroused to feeling a light feeling in the tip of the penis Stage 2: You will get your first little surges of pleasure Stage 3: Now you start to get feel-good feelings Stage 4: Start to experience low stages of arousal Stage 5: Feeling really good. Practice Alone Or With Partner? Finally you are ready to practice the awareness exercises. You will eventually learn how to move up and down the arousal steps at will. heart rate increased and face flushed. if you choose to practice alone for right now.9: Reaching point of no return. Little by little your erection strength will grow and you'll gain both harder erection and ejaculation. Don’t worry about it or beat yourself up over it.You will need to study these stages carefully and then study them as you are experiencing them. Ejaculating Be aware as you begin practicing these exercises that many times you will go over the point and ejaculate when you don’t want to. Now it is time for you to choose if you want to start practicing the exercises with your partner or alone. more powerful erection. So you are doing great. move over to the partner awareness exercises part of this section now. Stage 9. Learning these stages and recognizing them in yourself is essential when performing the awareness exercises. you can always switch over at any time and start practicing with your partner.

. if this doesn't happen every now and then. Most of all have fun! Now. You need to feel free to make noises and feel the pleasure. your privacy is really important. than you are not pushing yourself enough to benefit from the exercises. Take time to pleasure yourself and explore your erotic pleasures.Single Awareness Exercises Now that you are beginning the “hands-on” exercises. start the first exercise and then just follow the step by step guidance how to move on. Part of the program is learning to let yourself go and be completely relaxed with yourself. So go ahead and let yourself go. Don’t worry about coming when you don’t want to. You may even feel shy when you are all alone but it’s okay.

. This also eliminates lot of sexual shame or timid-ness most people have. stomach or legs. Start practicing making sounds right away. You can either go quickly through relaxing your body step by step. Discover how good it feels to be doing the touching. or do this exercise directly after the relaxing exercise. nipples. Repeat these three times. If you think you are too loud. not just receiving. and enjoy. Take note of your body’s reaction as you touch yourself. The same way that people get turned on by talking during sex. “this feels good”. Also experience how good it feels in your hands when you touch your self. Go for longer if you feel like it. Stoke your penis lightly like you did with the other parts of your body. Make some sounds. Don't go into fantasying but try to feel your body sensation deeper and deeper. Feel how your arousal stage goes up a little.Single Awareness 1: Exploring Your Pleasure ● Lie in your bed naked. Breathe deeply. After at least fifteen minutes of self pleasure you may touch your penis and balls. you will get turned on more by talking when you are pleasuring yourself. Relax by taking a deep breath and then empty out the lungs completely. ● ● ● ● ● ● ● ● ● ● ● ● ● . neck. close your eyes. let your voice express how good this feels. Talking and making sounds also relieves a lot of tension and anxiety. Continue to practice this for at least fifteen minutes without ever touching your genitals. Feel your whole body with your hands. Your most sensual spots might be anywhere . Feel how different kinds of strokes give you different kinds of pleasure. Enjoy as much from the giving hand as the receiving body. Keep the 10steps we talked about before in mind. your arms. Move your hand slowly on your penis and feel every touch.. become even louder. Panting is great. Do not touch your genitals yet! Experience how your body feels when you touch yourself in different spots. Talk to yourself out loud: “this is great”. You will most likely discover many sensual spots you never realized you had. shoulders. Now as you lay there start touching your self looking for spots that give you pleasure. Spend some time touching yourself like this. face. every movement. Let out the pleasure by making some sounds. You should have a double pleasure.

● ● Practice this exercise a least five times before you move over to Single Exercise 2. You do not have to do anything to control it. It’s time to learn not to rush. Explore The Pleasure. When you reach ejaculation. take it very slowly and enjoy the almost overwhelming feeling you may experience. feel every pump. . do the opposite and move slower. If you get irritated and want to move faster. Now that you’ve soaked up that amazing feeling. relax and feel as your arousal stage rises. You’ve been rushing it your whole life.● Do not move too fast. just feel it and experience it with joy. Take it for as much time as you can stand. Feel the semen come from inside and move up the penis and then out.

and forehead) and spreads all over your body. When you finally ejaculate. This is very similar exercise to Single Exercise 1 except now you will learn to let the sexual energy spread all over your body. You may see it as colored light or just feel it as a current or surge throughout your body. you should relax for about 15 minutes before beginning the exercise. this will give you a great energy boost. clench the PC muscles (both front and back). Now feel how it moves from those spots (solar plexus. When you reach the point when you can start touching your penis. Take your time. As you flex the muscles feel the energy flow up the spine and as you release and breathe out. Feel how it reaches your Solar Plexus. The whole time you are doing the PC pump keep on arousing your penis . Do not rush through the exercise.Single Awareness 2: Spreading the Sexual Energy Just like in exercise 1. feel the energy flow all around your body. Now add the PC pump. heart. you will have a fantastic orgasm! ● ● ● ● ● ● Practice this exercise a least five times before you move over to Single Exercise 3. visualize how the energy is moving from your genitals and up your spine. your heart.. If done correctly. ● Start out like in Single Exercise 1. Take things slowly and enjoy your pleasure. then breathe out and let go of the tension. . Breath in deeply.. and then your forehead.

● Start masturbating slowly. be aware when you reach stage 9. Repeat going to stage 9 and then dropping to stage 2 for about four times. Be aware as you move from one stage to another. This might take few seconds or few minutes. then stop everything and drop to stage 2. Remember crossing the line to The Point Of No Return without wanting to is never a failure. Next time you practice this exercise and are moving to stage 9. Allow yourself to enjoy the orgasm fully. Arouse your self slowly up to stage 9. Just like in the other exercises. Go slowly and feel the tension as it rises. When you have dropped to arousal stage 2. Then stop everything and drop to stage 2. This time arouse your self to stage 7. Start out like in the two previous exercises until you reach the point when you can touch your penis. . just notice it. If you haven’t already lost it and ejaculated (it is very likely that you loose it first few times if you press the limits enough) drop your arousal stage down to stage 2. stop everything and let your arousal stage drop to stage2. start masturbating slowly again. Then masturbate all the way up to stage 9. You are only practicing. Then stop everything and wait until you have dropped to arousal stage 2. Now the most enjoyable step in this exercise.Single Awareness 3: Rocking the Steps Before you practice this exercise make sure you know the 10 Stages you go through as your arousal rises well. and then stop everything and drop to stage 2. Arouse your self up to stage 7 again and then drop to stage 2. When you reach stage 6 again. spend at least 15 minutes relaxing before you begin. Take your time and note how you feel. start masturbating slowly again. Arouse yourself to stage 8 and then drop to stage 2. When your arousal stage has dropped down to stage two. Slowly let your self move up to stage 6. Then do the same with stage 9. Don’t try to stop it. then go over the line to the point of no return. try to get as close to this point as you can without crossing the line. ● ● ● ● ● ● ● ● ● ● ● Try to spot it exactly when you move over to the place of no return. You will need to use them in this exercise. Now arouse your self to stage 8. and every time you reach that point unintentionally you will have clearer feeling of how far you can go.

Practice this exercise a least five times before you move to Single Exercise 4. will also learn to recognize this.Not only will you have clearer conscious feeling of how far you can go. You may find you enjoy it and want to practice it often. Your subconscious. Playing on the edge of an orgasm for as long as possible will boost your penis with energy and train it to bring on harder and harder erection. which controls your ejaculation anyway. .

Part 2 This exercise is very similar to Single Exercise 3. Then stop everything until you have dropped to arousal stage 4. Every time try to get closer and closer to the point of no return without crossing it. relax for about 15 minutes or more before beginning. Now masturbate slowly till you reach stage 7. Practice this exercise like the previous till you reach the point you can touch your penis. The tension will interfere with your arousal process. This time repeat this process from stage 9 to stage 7 four times. then stop everything and drop to stage 5. Slowly move higher and higher in stage 9 until you feel that you have crossed the point of no return.Single Awareness 4: Rocking the Steps. Finally drop your arousal stage all the way down to stage 6 and then arouse yourself to stage 9. If you never do this you are most likely not pressing the limits enough in stage 9. Just enjoy it and then take note of how it felt and how you knew you were crossing over to the point of no return. try to get as close to this point as you can without crossing the line. . Each time you practice the exercise try to get a little closer. and then drop back to stage 6. or if you start to feel tense. If you do the exercise right you will sometimes cross the line of no return without wanting to. stop everything till you drop to stage 6. Masturbate to stage 7. arouse your self to stage 8 again. ● Masturbate slowly till you reach arousal stage 6. ● ● ● ● Try to spot exactly the point when you move over to the place of no return. When you have dropped to stage 6. do not feel back if you come before you finish the exercise. Now arouse yourself to stage 9 and then drop to stage 7. If you are not relaxed. So once again. Then stop everything and drop to stage 5. except now you will not go all the way down to stage 2 but only drop two steps down. and then drop back to stage 4. Then arouse your self slowly back to stage 6. Then just enjoy a great orgasm. Next time you practice this exercise and are moving to stage 9. Repeat this exercise at least five times before you move on to Single Exercise 5. stop the exercise and go back to your relaxation techniques. Now arouse yourself up to stage 8. As with the other exercises.

5. Usually when we get excited we breathe through our mouth. Little by little you will get the feeling of how to use the PC muscles to avoid ejaculation. Make sure you breathe all the way down to your belly. Do the testicle lift. Now read those steps over again. 4. Open your eyes widely and watch everything around you. You should now have practiced to relax your whole body. and then breathe all the air out. In this exercise you are supposed to hold back by reversing the process you would normally go through right before you reach the point of no return. Tension. 1. but little by little you get a better hang of it. You will cross the line many times. Remember the five things that happen with your body as you get close to climax: 1. Feel it when your muscles start to tense. Feel the whole room. Listen to whatever sound is around you. Let’s look at what you can do to hold yourself back.. As the testicles start to draw up. . Testicles lift. 2.Single Awareness 5: The Reverse Focus At this point you should have good feeling for the sages and your body. When you breathe out make a pleasure full sound. Try to relax your whole body. use the PC muscles you have been exercising to let them down again. 5. Try out different things. This way you will have an outside focus. as you move up and down from one stage to another. 3. even if you are over aroused.. You may be playing slow music. If you breathe in through your nose you will change this pattern. and understand how you can control your ejaculation by doing the opposite to what you would usually do when you are close to coming. This will release a lot of tension. Now it is time to use this to relax when you are getting highly aroused. Touch yourself with your free hand. as an opposite to the inward focus. butt. the outside world is far away If you can control those five attributes you will be able to last way longer than usually. 4. Inward focus. and other muscles around the genitals tense up Testicles draw up against your body You have inward focus. You can slow down and deepen your breathing. Breathe in through your nose. Breathing speeds up to the point of panting Heart rate and blood pressure increase Legs. Breathing. or a car might be driving by. Tell them to relax. We will call this THE REVERSE FOCUS. and then release them totally down. 3. 2. Let’s try this out . Feel the touch both with your hand and also where you touch yourself.

Feel the energy build up in your penis and how hard it gets the longer you play around the edge. give in to the orgasm. How do you feel when you do this? What is going on in your body? Repeat this exercise for at least five times before moving on to the next step in the program. do your relaxation for at least 15 minutes before beginning and go through the process like in the previous exercises till you reach the point you can start touching your penis. Now do the same with stage nine . get the reverse focus again. not inward focus If you get too close to the point of no return. stop everything and wait until you drop down to stage six again. Feel it as you reach the point of no return. Empty out the lungs from the belly up to the shoulders. not inward focus If you reach stage nine. stop everything and keep the reverse focus tll you drop down to stage seven. When you reach stage nine. Be aware of what changes and what happens in your body when you make the conscious decision to cross the point of no return and enjoy your orgasm. Start masturbating again like you usually would but when you reach stage eight. and make sure you breathe all the way down to your belly. Release all the air out with a moan. Do everything else I explained before to reverse the process up the steps of the 10 Stages. masturbate like you did in the previous exercises until you reach stage seven. deepen your breathing.. Now slow down your stroking.. . Breathe like you normally would and feel the inward focus. When you have played around on step nine for a while make a conscious decision to cross the line of no return. but don’t stop. Play on the edge. ● ● ● ● ● Breathe deeply Make pleasurable sounds Relax your whole body Perform a testicle lift and then release them totally Focus outside your self. breathe in from your nose. slow down and get the reverse focus. Masturbate as usually until you reach stage nine. As you keep on masturbating slowly. Now. ● ● ● ● Breath deeply Relax your whole body Perform a testicle lift and then release them totally Focus outside your self. Feel how far you can go with the reverse focus without reaching the point of no return.Again.

You can then keep on practicing exercises 5. Your other option is to move on to the partner exercises. Spreading the Energy.What to Do Next As a Single Master You are now at the end of the single exercises. you can start the awareness exercises with her. 2. Reverse Focus. You have 2 choices of how you will decide to move on in the program: 1. If you have a partner. If you are ready for that. You will feel a huge difference when you have sex. just keep on reading . exercise 4. This is the most recommended choice. You can keep on exercising alone till you have totally mastered the exercises. Rocking the Steps and Exercise 2.

Partner Awareness Exercises You have now either worked on the awareness exercises alone for awhile and gotten good control over your ejaculating and rocking the steps and are ready to start exercising with your partner. you will need to discuss the program and the exercises to be able to communicate clearly when the tension rises. Whenever you see this. be sure you have read the introduction to the awareness exercises and that you know the 10 steps by heart. So it may be a good idea to read through this section with your partner before you begin. it is a direct message for each partner specified. Before you start the action with your partner. In the next section you may see the phrases “FOR HIM” and “FOR HER”. . Whichever method you have chosen. Before you continue. you should still continue to practice the relaxation exercises a least three times a week and practice the PC muscle exercises every day. or you have decided to move right into the awareness exercises with your partner.

. or is not open to practicing the exercises then you should just exercise alone till she is into it. "One" – when you reaching arousal stage 1. after practicing. Example) Instead of asking: “How does this feel?” Ask: “Does this feel good?” Also make the questions as short as possible. She may not know them as well as you do in the beginning and you will have to tell her if you are getting to close to the final stage but with time. your partner has to be very supportive or this is not going to work. ● ● ● ● ● ● ● ● "Stop" – when you wanted her to freeze and stop the arousing. When asking questions during lovemaking agree to make them Yes or No questions. If your partner is negative about you curing yourself.) "Yes" – to answer a question. Make sure your partner is familiar with the ten steps you go through as your arousal stage rises. I recommend the following but you may choose to create your own .. You have to make very clear communication signals between the two of you that you are going to use in the following exercises. "Slower" – when you need to slow down.Discussing and Setting the Rules As we mentioned before in the program. Go over the communication signals and the arousal steps with your partner every time you exercise the partner awareness exercises. "No" – to answer question.. She should also read through the whole program to deepen her understanding about what is going on. she should begin to learn to read your stages. Now you are ready to start the partner lovemaking exercises! . "Two" – when you reaching arousal stage 2. By now you should have been taking time to talk with your partner a few times a week if you were planning on her participating. "Start" – when wanted to keep on going. You have been sharing your realizations and your progress in the program. "Faster" – when needed to go faster. Now it is time to get down to business . does not want to believe you can. (And so on up to 10. Make sure they are short and clear so that they need no more explanation. The two of you are developing intimacy as you go through the program. She has been sharing her thoughts and concerns..

When you drop down to and state: “stage 5” she will start arousing you again until you come back up to “stage 7” then she will stop touching your penis and just kiss other parts of your body. You need to have a least one hour privately with your partner to practice this exercise. Agree that she will pleasure you first for at least twenty minutes without touching your genitals (even if you later on beg her to do so) and without you having to do anything other than guide her on what to do. take in her love. DIRECTIONS FOR HIM As she starts to touch you and kiss your body. Your responsibility is to guide her lovingly to how and where she can make you feel good. Remember to always state which stage you are on. Let her touch you and kiss you where you feel good for longest time before you ask her to move on to another place.Partner Awareness 1: Exploring Each Other This exercise is similar to “Single Exercise 1” except that this time it is your partner that is touching and kissing you. Where would you like her to touch and kiss you and how? Then give her compliments how good it feels what she is doing. specific comments about what you want and how you feel. This part of the exercise is for your pleasure only. Give exact. . Then you guide her to the parts of your body that you have been experiencing in the single exercises. Take a lot of time doing this. either manually or orally be aware in what stage of the 10 Steps you are on. You will have to learn to take in the pleasure from a woman. Don’t be afraid to moan or sigh or make noise to express your pleasure and release tension. You are not allowed to try to pleasure her in any way. Later on you will do the same thing for her. We all have limits to how much pleasure we can take in from someone else before we think we are obligated to do something in return. In this exercise you are going to break those inner limits and take in her love for a longer time than you are probably used to. Express that in simple way like stating: “Stage 5” You can also guide her by saying “slower” or “faster”. suggest what you would like her to do. When you reach and state: “stage 7” she will stop arousing your genitals and just kiss and touch other parts of your body. Enjoy her pleasing you for at least twenty minutes before she begins to touch your genitals. As she starts to arouse you. She has no way of knowing that unless you tell her.

When doing this exercise it is very important that you follow his guidance. You don’t have to do it now and you can agree to talk about it after the exercise. You want to keep this highest. When you have played with him like that for twenty minutes you can start arousing the genitals. Later on he will do the same for you but for now. you are there to pleasure him. Kiss and touch him where he tells you to. DIRECTIONS FOR HER Your role to start with is to give pleasure. Right before you reach the point of no return state “POINT” and she will stop arousing you until you drop back to “stage 8”. If there is something he wants you to do which you feel uncomfortable just tell him. It is just a much closer feeling. So now guide her by the words “slower” and “faster”. what he likes. When you are just about to cross the point of no return you will state “POINT” but this time she will not stop but keep on going. As soon as you state “stage 9” she will stop touching your penis until you state “stage 7”. You should encourage him to make sounds. She will work you up to “stage 9” again and then slow down. You could do this by saying “I love it when you make noise” or “Led me hear how much you love this”. Now we are getting to the risky part. If you have felt it right. because he is stating how he feels. Then repeat this. Oral . Then (if you can actually speak by this point of arousal) state “POINT” and she will stop until you reach “stage 8”. This time you are consciously going to cross the point of no return (if you haven’t crossed it already by accident). She will arouse you until you state “stage 9”. and how he can be pleasured more. anywhere except the genitals. When you state “stage 8” she will start again. Now she will arouse you until you reach “stage 9”.When you have dropped to “stage 6” she will arouse you again until you reach “stage 8” and then stop again until you drop to “stage 6” once again. You will guide her as before so you can take the longest time on this high intensity stage. When you reach “stage 9” she will slow down so you can feel everything stronger. At this point oral stimulation is much better than manual one. reach “stage 9” and then stop until you reach “stage 7”. slowing down again when reaching “stage 9” and taking as long as you can till you are about to reach the point of no return. you will reach the strongest orgasm in your life only few seconds later. You should kiss and touch him where he asks you to but take it slowly so he can really enjoy it. strongest arousal stage for the longest time possible but you never want to drop down below “stage 9”.

Arouse him until he states “stage 9”. When he is just about to cross the point of no return he will state “POINT” but this time you should not stop but keep on going. slowing down again when reaching “stage 9” and taking as long as you can until he is about to reach the point of no return. Now arouse him until he reaches “stage 9”. Then repeat this. When he has dropped to “stage 6” start arousing him again until he reaches “stage 8” and then stop again until he drops to “stage 6” once again. At this point oral stimulation is much better than manual one. He will guide you through the stages of arousal as he feels them. For example. So now he will guide you by the words “slower” and “faster”. DIRECTIONS FOR BOTH OF YOU One of the most important things to remember when practicing these exercises is to have fun. he says “stage 7”. . When he states “stage 8” start again. Immediately stop arousing him completely until he drops back to “stage 8”. when he reaches "stage 7". When he reaches and state: “stage 7” stop arousing his genitals and just kiss and touch other parts of his body. It is just a much closer feeling. When he reaches “stage 9” slow down so he can feel everything stronger but don't stop completely. Work him up to “stage 9” again and then slow down. If he felt it right. he will reach the strongest orgasm in his life only few seconds later. And "slower" and "faster" if he wants you to arouse him more or less. Right before he reaches the point of no return he will state “POINT”.arousing is better because there is deeper connection between the two of you that way but manual stimulation is also good. When he drops down to and state: “stage 5” start arousing him again until he comes back up to “stage 7” then stop touching his penis and just kiss other parts of his body. So start orally or manually arousing him. Now we are getting to the risky part. The goal is to keep this highest. As soon as he states “stage 9” stop touching his penis until he states “stage 7”. He will guide you as before so he can take the longest time on this high intensity stage. reach “stage 9” and then stop until he reaches “stage 7”. Then (if he can actually speak by this point of arousal) he will state “POINT” and you stop arousing him completely until he reaches “stage 8” again. strongest arousal stage for the longest time possible without him ever dropping down below “stage 9”. When you have to stop arousing his genitals directly just kiss and touch other parts of his body. This time he is consciously going to cross the point of no return (if he hasn't crossed it already).

. although that is the best method. If you never come before you want to. just make sure you do it. Always make sure that you do Partner Exercise 3 after this one. most likely you are too careful and won’t benefit fully from the exercise. So play together and have fun with it. right? So enjoy yourself. You don’t have to do it right away. Laugh when you reach the point of no return before you want to.The most common cause of most sexual dysfunction is anxiety of some sort and the cure for that is to have true fun. Plus. It means that you two are stretching the limit to the fullest. it’s fun. You may be experiencing each other fully for the first time. Practice this exercise a least five times before you move over to Partner Exercise 4.

Just remember although following the guidelines is great. not about just performance or looking good. 3. Stay at those spots and do exactly what she asks till she guides you to another spot. But there are several reasons why this exercise is so important. you will relieve lot of this tension. The rules have switched. If you don't want to spend his time and energy pleasuring her in this exercise you shouldn't be practicing this program. Little by little when practicing this exercise a few times women will relax and enjoy sex even more. By pleasing her fully. Having good loving sexual flow between both of you will unconsciously encourage both of you to want to make love for longer time. Laugh and joke and enjoy the flow. The most important part is that she deserves it. You can practice this exercise soon after Partner Exercise 2 or the next day. like men. This program is about mutual love and sexual pleasure. You might ask why this is part of healing your condition. 1. If she is ready to practice the other partner exercises she is a fantastic woman who deserves to experience the highest stage of pleasure possible. This exercise does not sound like an exercise to deal with ejaculation or erection dysfunction. So let’s start pleasuring her. the most important thing is to have fun and enjoy this together. Most women have. 2. This exercise is a lot like the previous one except that now he is pleasuring her in a selfless way and there is no rocking the steps. or suffer from performance anxiety. You might not be aware that you project anger to your partner and want on some stage to deny her of having a deep sexual pleasure.Partner Awareness 2: Pleasuring Her Now it is time for the woman to get her pleasure. Now you are there only to please her sexually. Directions for Him Now it is time for her to experience the great pleasure of you playing with her for the longest time. Sexual dysfunctions are most often caused by hidden emotions we are not aware of. a lot of sexual shame and problems accepting good sexual energy from a man. But how else are you going to learn what pleases her the most? And how else is she going to experience what she needs? . You might also have guilt about not pleasuring her. This is of course as unconscious as most other emotions we have. She will guide you to kiss her and touch her at spots on her body that pleasure her. It is an exercise for your partner to experience pleasure. Just make sure that you do practice this exercise after the other. Many women experience orgasm for the first time practicing this exercise and then enjoy sex even more after that. Some men have problems with taking directions about sex from a woman.

The best way to learn is hands-on. Sometimes touching the clitoris directly is too intense and it is better to kiss and touch around it. She will also use simple directions like “Faster” and “Slower”. until hopefully she has the most intense. This is not the time to be shy. After this exercise talk about what the two of you have experienced together. Directions for Her Now the pleasure is for you. just don’t go into the sacred triangle. be sure to tell him specifically what pleases you and what you want. Just be aware of this and follow her guidance. or use a finger on the clitoris. You can kiss her inner thighs and all around the genitals if she asks you. For the first 20-30 minutes you can ask him to do anything except touching the holy triangle around the vagina. following every guidance she gives you. Don’t be offended if she asks you to do things differently.You can’t read it in books what pleasures your woman. Often when we experience such a deep intimate connection we want to run away. You have to listen to her closely and ask simple questions she can answer with “Yes” or “No” like “is this good”. She might ask you to put a finger in. During the exercise. Now it is time for him to please you sexually in any way that you want except that for the first twenty to thirty minutes he is now allowed to touch your vagina. Talk for at least twenty minutes after you finish the exercise. Let go of that sexual tension and nervousness and ask for what you want. This will help you become in better touch with yourself making orgasm easier and more enjoyable for you. So take her directions to the point and give her the pleasure she is dying for. you will find yourself using what you learned about your partner and taking her to incredible heights in the bedroom. or something else. you are learning what pleases her and that is all that matters. She should be steaming before you get to the genitals. Now after twenty or thirty minutes you can move over to the genitals if she is ready and asks for it. but stay. Before you practice this exercise it is suggested that you practice the relaxing exercises in the beginning of this program on yourself and maybe even your own take of the single awareness exercises. strongest orgasm in her life. So kiss her and play with her in the way she wants without touching the genitals. Later when you are not exercising but just making passionate sex. kiss the outer lips and clitoris. Do this for at least twenty or thirty minutes. Or short sentences like “Lick the clitoris”. After he has pleased your whole body you can direct him down to your vagina and what to do there. it varies so much from woman to woman. Now slowly work her vagina area over. Be aware of this tendency. .

most powerful orgasm in your life . You might also guide “On the clitoris” or “Around the clitoris”. Breathe deeply all the way down to your belly.The whole time remember to breathe. especially if you stop feeling aroused or if the arousing is getting overwhelming. Let him stimulate you until you hopefully reach the strongest. At this point you will want to use very short clear commands like “Faster” or “Slower”. It is good to make up clear commands before you practice the exercise and then later when you talk about what you experienced you might want to add to the list or change some commands.

which is highly unlikely. When he voices "stage 5" start arousing with more tension again. Except now you practice it as a couple. etc. And then drop back to "stage 7". But what ever you do. Voice it out and she will slow down. You start out just like in Partner Exercise 2 except that this time the woman will not stop stimulating you when you move to a certain stage. If it happens that you haven’t slipped over the point of no return yet. to avoid ejaculating or try the testicle pull. When you feel you have dropped down to stage 5. But throughout the whole exercise never stop completely. However like before I recommend oral stimulation. If you feel like you are flying towards the point of no return. use the PC muscle techniques taught in Chapter 4. without touching his genitals. At this stage. voice out "stage 5" and she will increase the arousal again. slow down to lessen the arousal. Again repeat this four times..Partner Awareness 3: Partner Reverse Focus Before you start this exercise both of you should read the exercise: "Single Exercises 4: The Reverse Focus" because this exercise is absolutely similar to that one. Guidance for him: When you are aroused all the way to "stage 9" you might need to use more critical techniques. repeat the process up to "stage 9". At the same time use the reverse focus to move away from the higher arousal stage .. breathe deeply through your nose. don’t have her stop . Again. focus outside. Guidance for Both: Repeat this four times. Guidance for Him: As soon as you reach arousal stage 7. she will only slow down. Now do the same things except this time reach stage 8 and then drop back to stage 6. You start as in the previous exercise with the woman kissing and touching the man where he likes. Guidance for Her: As Soon as he voices out "stage 7". Again she can choose if she is into oral stimulating or just manual. repeat this four more times. 10 minutes are enough although you can have it for longer if you want to.

You are also going to check how much he can take. I can’t state enough times that the most important thing to cure any sexual dysfunction is to learn to experience real fun with your sex life. because at some point you will cross the line of no return. Directions for her: Now you are going to test how long he can keep away from the point of no return. Repeat this exercise a least 5-6 times over a period of two or three weeks before you move over to next stage. Then she will also get the feeling and your connection and awareness of each other will grow stronger. even if you keep on arousing him. This will just give the two of you the reality about where the point of no return really is and how much you can take. So enjoy it when that happens. Sooner or later he is of course going to loose it and cross the point of no return.completely. Direction for both: Now. Direct her with the words "Faster" and "Slower" and test how much you can actually take using the "reverse focus" and the techniques tough in chapter 4 to keep you away from the point of no return. Get rid of any anger and anxiety. fear and dread from your sex life and you will never have to worry about sex again. . As soon as you feel you have crossed the line voice out "point". So follow his directions carefully as he voices out "faster" or "slower". the toughest task … Direction for him: Have her arouse you as close to the point of no return as you can go without you crossing the line and ejaculating. However don't hesitate to encourage him to take risks and take more arousal than he thinks he can handle. This is of course loosing proposition. The first time we actually involve intercourse.

you can place your hands on her hips to guide her up and down motions. It is also great idea to voice every stage as you feel your self reach it. Have her do the same for you. If she is on top. Finally move slowly inside of her until you get as close to the point of no return as you can. don’t get too excited and forget everything you’ve learned so far. Use "reverse focus" or the techniques taught in chapter 4 if needed to drop your arousal level. stop completely and drop to "stage 7". Take it slow. Then arouse to "stage 8". Now repeat this few times. Mastering that exercise will really pay off for you now. Try either rear entry or it may be more comfortable to have her on top while you lie flat on your back. Then stop completely until you drop back to "stage 8". pull out altogether until you bring yourself back down to a lower stage. stop completely and drop to "stage 6" like before. you can now have vaginal intercourse. Spend some time pleasuring her and getting her really hot and ready for you by using what you learned in partner exercise 2. When you are aware that you are crossing the point. Move slowly inside of her until you reach “stage 7". If necessary to avoid coming to fast. voice out "point" so your partner will have the awareness what is going on. You might want to begin with relaxing exercises. then stop completely and drop to "stage 5". That way she will know exactly what you are going through. But remember. Repeat this a few times. Now repeat this until you "loose it" and have a fantastic orgasm.Partner Awareness 4: Penetration Now we’ve reached the part you’ve probably been waiting on since the beginning of the program. Repeat few times. just enjoying being inside her.. Now rock the steps like you did in the previous exercises using the methods you like. You are not really thrusting at this point. using what she learned in partner exercise 1. you will have to guide her like you did in previous exercises by using words like "Stop". "Slower" and "Faster". for example . Then do the same with "stage 9". Or just decide to consciously cross the point of no return and enjoy it. . If she is on top. Enter her or have her straddle on top of you.. "Start". Directions for him: Entering her in a position that will decrease your chances of premature ejaculation until you have mastered this exercise.

Most likely he will ask you to be on top first or he will want to enter you from behind. Then progress to side by side position or doggy style. Start by using the simple layout I provided here (which is similar to the rocking the step exercise you trained before) few times. Instead develop the highest level of positive sexual intensity you can experience by pushing your self to the limit all the time. using the techniques taught in partner exercise 2. But just guidelines you can work from using your previous experiences from the program and you own awareness. you can practice the techniques to stop your self from ejaculating taught in section 4. do the same thing . I want you to evolve this exercise to push your self to your personal limit . And finally advance to missionary position The point here is that you won't stagnate in any one exercise doing things in sudden fixed way..Directions for Her: Before he enters you make sure you are sexually aroused enough. Tips for evolving the Penetration exercise: This was the last formal exercise in the program and for special purpose. If not ask him to make the foreplay longer.. Hours and hours of high level intimate pleasure beyond wildest dreams for both of you. .. as a couple and your staying power increases. Stop every movement and freeze. Change the positions you use. Experiences dry multiple orgasms for him. stop completely and totally freeze. Start with any position where the man can not easily thrust is ideal for the beginning until you get better at control. So the layout I am presenting in this exercise is not rigid or something you have to follow to the point. your own premature ejaculation exercise. mind blowing goddess climax for her. When he says "stop". He is going to enter you from a position he feels most comfortable to last longer.. Or maybe do something completely different. as you grow together. the speed and intensity of the arousal. If he is on top or from behind and you feel him stop completely. When practicing this exercise. Then. use the "reverse focus" you learned before. If you want to try something else after practicing and evolving this exercise few times. make sure you follow his guidance to the point. it is not as precise as the previous exercises. Ideal position to start with is woman on top.

You should also go back to Partner Exercise 1: Pleasuring Him and Partner Exercise 2: Pleasuring Her once in a while to develop the knowledge of each others pleasure. Because these pleasure spots can change as you go on. . But make sure you come back to Partner Exercise 4: Penetration over and over again and evolve it to push your self to the limit all the time.

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