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I recommend you practice your Kegel exercises multiple times throughout the day in order to
have a strong PC muscle. This is the key gaining orgasmic mastery, and having full control over
your ejaculation. When you have a strong PC muscle, you will be able to squeeze in order to
keep yourself from ejaculating; instead of releasing semen, you will be able to move that energy
throughout your body.
Breath and Orgasmic Mastery
Breath also plays a powerful role in learning orgasmic mastery. Breathing is usually an
unconscious exercise, something that we rarely think about it. Breathing is one of those rare
bodily functions that can be controlled both unconsciously and consciously. If we want to, we
can choose how to breathe – how fast, how deeply, and whether we breathe into the chest or the
belly. You can take shallow, slow breaths, or rapid and deep breaths.
To help you gain orgasmic mastery, it can be useful to slow down the breath, and bring the breath
deeply into the belly. Place your hands on your belly and feel it expand as your inhale. You can
think of your entire internal body cavity as being like a balloon. As you inhale, you are blowing
up that balloon, but the balloon doesn't just expand forward in your belly. Your ribcage can
expand outward in every direction. Place your hands on your ribs on the sides and see if you can
use your breath to expand your ribs outward, towards your hands. Now place your hands on your
back and see if you can breathe into your back, which will expand your ribcage out towards your
backside. Now place your hands on your belly, expanding outward.
Week 1 Homework:
How do you touch/pleasure yourself? Which parts of your body do you touch? How much
focus/attention do you put on different parts of your body?
Do you use your right hand? Your left hand? Both hands?
What is the setting usually like? Lighting, mood, fragrance, music, etc.?
Do you ever masturbate with a partner? If so, how is that different from or similar to solo
masturbation?
What quality and quantity of pleasure do you derive from masturbation? Does this vary from
session to session? If so, what accounts for the variation?
If you were to put it into words, how would you describe what your orgasms feel like?
Are you silent while you masturbate? Do you make any kinds of sounds? What kinds of sound?
Just when you cum? Throughout? Neither?
How do you feel after you cum? Tired? Drained? Peaceful? Invigorated? Something else?
Notice how your breathing changes (if at all) as you get more aroused. Describe:
Where did you feel your orgasm? In your genitals? In other parts of your body?
What did you notice about this particular session that is different from what you already wrote
above about your general masturbation habits?
Finish these sentences...
Masturbation is...
Tip for slow squeezes: When you curl with a dumbbell, you want to be controlled in how fast
you curl up and down. With PC muscle, you don't do a slow controlled squeeze in and then
release it instantly - make it a slow release as well as a slow squeeze.
Personal Accountability
Be sure to print out the spreadsheet below to keep track of your progress!