Sexual Health Exercises – The Secret of Sperm Control

I. The Origin of Sexual Health Exercises (Theoretical section, skip if you don't like it)
1. Culture
Chinese sexual culture has a history of over two thousand years. Countless generations have explored and researched it, investing their wisdom and achieving extremely rich results. Chinese sexual culture, sexual medicine, sexual experience, and sexual health preservation constitute a distinctive and effective "Chinese Sex Science." This set of sexual health exercises originates from Chinese sexual culture. It is derived from learning, inheriting, selecting, and improving upon ancient Chinese sexual practices. It retains the characteristics and advantages of Chinese-style exercises while conforming to modern scientific requirements, combining the ancient and the modern. Through our long-term research and practical verification, it has proven to be both authentic and effective.
In the process of researching sexual health exercises, I have gained a profound understanding: Chinese sexual culture is truly a vast treasure!
There are many Chinese-style sexual exercise methods. To collect and study them comprehensively, we adopted multiple channels: some were drawn from rich ancient texts, some were scattered across various documents and collected, and some were collected from folk traditions and oral traditions of Taoist priests.
The sources for various movements in sexual health exercises include: Taoist methods such as "Abdominal Massage and Elixir Regulation," "Aphrodisiac and Essence Strengthening Method," "Heart and Kidney Harmony Method," "Essence Strengthening Method," "Dental Hanging Method," and "Kidney Tapping Method," etc.
Many kidney-tonifying exercises popular in modern China also exist, such as "Iron Crotch Exercise," which includes the following steps: "Dividing Yin and Yang, Massaging, Twisting the Penis, Massaging the Testicles, Rubbing the Testicles, Pressing the Testicles, Hanging the Crotch, Tapping the Testicles, Tapping the Kidneys, Opening the Back, Twisting the Knees."
There is also "Aphrodisiac and Essence Strengthening Exercise," which includes the following steps: "Rubbing the Yongquan Point, Massaging the Shenshu Point, Shaking the Scrotum, Unblocking the Ren and Du Meridians, Lifting the Yang Root, Strengthening the Spirit Whip, Strengthening the Essence Body."
Another "Aphrodisiac and Essence Strengthening Exercise" includes the following steps: "Unblocking the Ren Meridian, Yin and Yang Hands, Strengthening the Waist and Kidneys, Rubbing the Scrotum, Warming the Dantian, Concluding the Exercise."
In addition, the "Male Rejuvenation Exercise" is widely circulated in folk tradition, including the following movements: "Massaging the Waist, Pulling the Knees, Bowing the Body, Cold Bath," etc. Others will not be elaborated upon.
2. Medical Basis of Sexual Health Exercises
a. Holistic Concept
The advantage of Chinese medicine and health preservation is its holistic concept of exercise and treatment: consistently emphasizing the combination of internal and external approaches.
The "Male Sexual Health Exercises" fully inherit the tradition of Chinese exercise methods in its specific movements, taking the combination of internal and external approaches as the core of the exercise. Besides external movements such as massaging the penis and scrotum, every step of the internal movements involves exercising the PC muscle.
The "PC muscle," also known as the "pubococcygeal symphysis," is a general term for the muscles below and inside the human pelvis. It controls the contraction, relaxation, and movement of the anus and genitals (penis; labia, vagina).
From a sexual perspective, a strong PC muscle in men is a prerequisite, even the only condition, for controlling ejaculation; a weak PC muscle makes ejaculation impossible. The "Chinese Ejaculation Control Technique" helps men develop strong PC muscles. For women, strong PC muscles result in good vaginal function, allowing the vagina to grip the penis, increasing both male and female pleasure and promoting orgasm.
What is the medical mechanism of "ejaculation control"?
Through strong contraction of the PC muscle, combined with the coordinated contraction of multiple body parts, a strong excitation focus is formed in the central nervous system. This focus disperses the excitation focus in the central nervous system, inhibiting the ejaculatory impulse, thus "stopping" and then "cancelling" the impending "ejaculation reflex," bringing it to a state of calm.
Then, when intercourse continues, the duration of intercourse is doubled. If ejaculation is inhibited again, most people can achieve 30 minutes. This is reasonable and not very difficult.
b. Areas to be Exercised:
Male sexual physiology (sexual reproduction and sexual intercourse) involves secreting sex hormones and producing sperm, ultimately delivering semen into the female body. The primary organ responsible for this function is the testes; the organ that performs this function is the penis.
This means that the specific formation and implementation of male sexual function are concentrated in the scrotum and penis, with other body parts having minimal impact.
The male sexual physiology is such that the scrotum and penis protrude externally, making them easy to stimulate and exercise.
These two characteristics determine that: First, to achieve beneficial, regulatory, and exercise-like stimulation of male sexual function, the scrotum and penis should be the primary targets. Second, the most convenient areas for exercise-like stimulation are still the scrotum and penis.
While general physical exercise for men improves physical fitness, strengthens muscles in the waist, legs, and buttocks, and enhances cardiopulmonary function, it also plays a foundational role in improving sexual function. However, to truly improve sexual function, one must directly exercise the penis and scrotum.
Stimulating the lower back, lower abdomen, massaging the scrotum, stimulating the penis, and strengthening the PC muscles not only act locally but also have a holistic effect.
Therefore, male sexual exercise methods must primarily focus on massaging the sexual organs; otherwise, the desired effect will be difficult to achieve.
c. Can simply exercising local sexual organs improve overall sexual function?
Chinese culture and medicine have consistently viewed the human body as a closely interconnected whole, even considering it as part of the material world—a concept known as "the unity of man and nature." Traditional Chinese medicine (TCM) never treats only the symptoms, nor does it rely on limited treatments or exercises. Instead, it works by influencing the whole body from the local—a concept emphasizing the unity of the human body.
The human body is an organic whole; exercise and massage don't simply "stimulate one point and it works there," merely having a localized effect.
A core principle of TCM meridian theory is that "stimulating any point in the body will elicit a systemic response." Therapies like foot massage, cupping, and scraping (gua sha) can sometimes achieve therapeutic effects even when the stimulation is far from the lesion. In acupuncture, "distal acupoints" are often used; for example, needling acupoints on the hand to treat headaches or on the foot to treat eye diseases, with excellent results. The entire field of acupuncture is based on the principle of "systemic response."
Modern science shares this idea. The popular "ear acupuncture" therapy is primarily a product of modern medical research, first researched and promoted in Germany. Needling the ear can effectively treat systemic diseases, utilizing the "Nogiel reflex" principle, which is essentially the Chinese principle of systemic response.
Although it only exercises the penis and scrotum, it can help improve the secretion of sex hormones and the production and maturation of sperm, and also reflexively affect the dominant centers of sexual function: the hypothalamus and other brain nerve centers.
Exercising these two organs has the following effects on the whole body: stimulating the autonomic nervous system, stimulating the higher nerve centers, strengthening blood circulation in the pelvic cavity, and improving the vitality of the nerves from the medulla oblongata to the pelvic cavity. All of these help to comprehensively improve sexual health, including both reproductive health and sexual ability. The various movements of "Male Sexual Health Exercises"—massaging the kidney points, massaging the lower abdomen, rubbing the scrotum, exercising the penis, and external and internal ejaculation control—do not simply act on specific areas: improving sexual ability, strengthening erections, controlling ejaculation, and prolonging time. Their fundamental effect is to improve overall sexual health.
II. Basic Knowledge of Male Sexual Health Exercises (Basic Operation, Recommended Reading)
1. Medical Goals of Sexual Health Exercises
Our ancient Chinese sexual culture has a history of over two thousand years and is legitimate, healthy, and hygienic science. In terms of sexual health and wellness, countless generations have practiced and explored, accumulating a wealth of practical experience—a unique advantage that China possesses.
In my article, "Where is China's Rich Sexual Culture Heading?", I stated: "The brilliant theories and practical achievements of the ancients in sex science and sex medicine have formed a complete set and series of ancient Chinese sexual practice experiences. This rich and valuable set of sexual practice experiences is there, waiting for us modern people to inherit, select, learn from, improve, and then utilize."
This set of "Chinese Sexual Health Exercises" was selected and refined from Chinese sexual culture and practical experience. It inherits the strengths of ancient sexual exercises while combining them with modern scientific theories and experience, meeting modern scientific requirements.
The selection and formulation of "Male Sexual Health Exercises" has three goals from the perspectives of physical health and medical efficacy:
First, focusing on reproductive health, improving the sexual and reproductive health of the general population, which is beneficial for fertility and the healthy birth of offspring. This is the long-term goal.
Second, focusing on the maintenance and improvement of sexual ability, improving people's sexual life ability, enhancing sexual happiness, and strengthening family bonds. This is the current goal.
Third, focusing on the general population, not providing exercise for a few exceptionally gifted individuals, but improving the sexual life ability and reproductive health of the general population.
"Male Sexual Health Exercises" was previously known as "Chinese Sexual Health Exercises."
Together with "Women's Sexual Health Exercises," they constitute a complete set of Chinese-style sexual health exercise methods.
2. The Benefits of Sexual Health Exercises:
Everyone possesses naturally strong sexual abilities, yet most people fail to fully realize them. Why?
Human sexual ability isn't solely reliant on instinct; half is instinct, and the other half is acquired through learning and practice.
Most people rely solely on their innate instincts, resulting in their current abilities, which decline with age.
What constitutes acquired learning? First, sexual knowledge; second, sexual techniques; and third, sexual exercise.
Sexual exercise—a self-training method—can enhance sexual reproductive capacity and sexual enjoyment.
With practice, everyone can unleash their innate sexual potential, improve sexual health, and enhance sexual ability.
"Male Sexual Health Exercises" provide a natural, reliable, and safe method:
First, it helps people establish a "concern for sexual health."
Second, it provides a method for practice, tangibly improving sexual health.
This exercise method is easy for everyone to learn and perform, taking only ten minutes, suitable for today's time-constrained lifestyle.
The practice is pleasurable, not strenuous; it's "pleasure-filled practice." Practicing in the shower is even more comfortable. With the wife's cooperation, both partners exercise together, gradually improving their sexual health – a process of "improvement through pleasure."
This method is a green health regimen, relying on self-exercise without medication, ensuring high safety and no side effects.
Chinese exercise methods consistently emphasize both external and internal training, prioritizing both. This set of exercises inherits the experience of our ancestors, forming a key characteristic: it not only involves external movements but also coordinated abdominal movements, combining internal and external approaches to achieve excellent results.
The overall effects of "Male Sexual Health Exercises" are:
First, it enhances libido and increases pleasure.
Second, it strengthens the penis, improving erectile function, increasing hardness and strength, and helping to address erectile dysfunction. Third
, it desensitizes the glans penis, increasing stamina and prolonging intercourse.
Fourth, it involves abdominal clenching, helping to control ejaculation.
(Points three and four can help address premature ejaculation.)
Fifth, it exercises all reproductive organs, achieving the long-term goal of improving semen quality and promoting healthy offspring.
3. The Special Feature of Sexual Health Exercises:
Besides its general effects, the greatest specialty of "Male Sexual Health Exercises" is correcting premature ejaculation and prolonging sexual intercourse.
This is precisely what best meets the actual needs of men and can significantly improve the quality of their sex life. This is
because the most common and prevalent problem among modern men is premature ejaculation and short duration of intercourse, affecting harmony between partners.
While erectile dysfunction is also a problem, and sexual health exercises are equally effective, it is a secondary issue.
Why is the "duration of intercourse" short? There are three reasons:
First, a lack of understanding of the techniques, mechanisms, and experience for prolonging intercourse, due to a lack of learning.
Second, an inability to utilize the PC muscle, or even if they wanted to, the PC muscle is weak, due to a lack of exercise.
Third, an inability to specifically control ejaculation, not knowing the methods of control.
Sexual intercourse is instinctive; "controlling ejaculation" is a technique that requires learning.
4. The principle of controlling ejaculation and prolonging intercourse is as follows:
During sexual intercourse, when you are about to ejaculate, hold back your ejaculation once, rest for a few seconds, and then continue. When you are about to ejaculate again, hold back your ejaculation once more, rest for a few seconds, and then continue. In this way, by repeatedly holding back ejaculation, the total duration of intercourse can be extended two to three times.
Field trials have shown that the number of times ejaculation can be increased further, and the duration can be extended even longer.
This is not some unattainable "ideal" or "wish," but a solved technique. "Ejaculation control" is a reasonable and mature technique; as long as everyone learns the method, it can be done, and it is not difficult to do or learn.
To master "ejaculation control," practice is needed; learning the method, mutual assistance between partners, and practical training are all that's required.
III. The Origins of External and Internal Ejaculation Control (Theoretical section, skip if you don't like it)
As for the origins of the two steps of "external and internal ejaculation control," there are many, because the focus of ancient Chinese sex science and sexual practice was the issue of "voluntary control of ejaculation." Ancient sexual experience has studied and explored this key issue of "delayed ejaculation" the most. Our Chinese sexual culture's research in this area is enough to lead the world.
In my article "Where is Chinese Sexual Culture Heading in the Future?" (published in the 4th issue of the Chinese Journal of Sex Science in 2005), I said: "Ejaculation is a key word in Chinese sexual culture." This is the basis of my argument. In the book *Chinese Sexual Techniques*, I quoted 36 original passages from ancient sexual classics on the topic of "ejaculation, semen control, and semen retention." Here are five selected as evidence:
1.
The original text from *Yu Fang Zhi Yao*: "During intercourse, when semen is about to be released, [quickly use the two middle fingers of your left hand to press down behind the scrotum and in front of the anus, pressing firmly], [exhale deeply and clench your teeth several dozen times, do not hold your breath]." "Even if ejaculation has occurred, the semen will not be released."
Explanation: "During intercourse, when semen is about to be released, quickly use the two middle fingers of your left hand to press down behind the scrotum and in front of the anus. Exhale deeply and clench your teeth several dozen times, do not hold your breath." "Even if ejaculation has occurred, the semen will not be released." (Author's note: This refers to the semen refluxing and being forced into the bladder.)
2. The original text of Hong Ji's *Essentials of Nourishing Life* (Volume 7) from the Ming Dynasty
reads: "Preserve your spirit and calm your breath, slowly enter the vagina, using the method of nine shallow thrusts followed by one deep thrust, two fast thrusts followed by eight slow thrusts. To prevent ejaculation, frequently withdraw, [contracting the ribs and exhaling, each exhaling once, then pulling and exhaling again]."
"If, in urgent exhalation does not work, then [use your hand to press against the coccyx], and naturally there will be no ejaculation. The penis will remain erect all night. Not only will the yang be satisfied, but the yin will
also be pleased." Explanation: Calm your mind and steady your breathing, slowly enter the vagina, using the method of nine shallow thrusts followed by one deep thrust, two fast thrusts followed by eight slow thrusts. To prevent ejaculation, continuously withdraw, contracting the shoulder and armpit areas, and lifting the genitals, both men and women exhaling.
If, in urgent exhalation does not work, then use your hand to press against the coccyx (behind the scrotum and in front of the anus), and naturally there will be no ejaculation. Then, the penis will remain erect all night. This method not only brings pleasure to men, but also pleasure to women.
3. In Kim Ye-mong's *Medical Prescriptions Collection* from Korea,
the original text of Sun Simiao's *Supplement to the Sexual Practices* is quoted: "During intercourse, when the urge to ejaculate is strong and urgent, use the two middle fingers of your left hand to [press the large urethra behind the scrotum, exhale deeply, and tap your teeth ten times], then release the semen, which will not come out."
Explanation: "During intercourse, when the urge to ejaculate is strong and urgent, quickly use the two middle fingers of your left hand to press the large urethra behind the scrotum. Exhale deeply and tap your teeth ten times; even if ejaculation has occurred, the semen will not come out." (The semen is forced into the bladder).
4. The Ming Dynasty text *Xiuzhen Yanyi*, attributed to Tao Xialing, contains three quotations regarding the word "suo"
(缩, meaning to shrink or contract). The first quote, from *Xiuzhen Yanyi*, reads: "Suo": "When the essence is about to be released, [quickly contract the ribs, pull back the penis, inhale deeply, raise the coccyx, and contract the lower part as if holding back urination or defecation], hold your breath and focus your mind, without moving.
" The second quote, from *Fangzhong Lianji Jieyao*, reads: "When the true mercury is about to come, [forcefully contract downwards, as if urgently holding back urination or defecation. Simultaneously focus your mind on the Mingmen point, planting the spirit branch an inch and a half deep in the soil], after a long time, the mercury will stop on its own."
The third quote, from *Shesheng Zongyao*, reads: "During intercourse, contract the breath upwards, preventing it from flowing downwards, otherwise the breath will be released. Also, [as if holding back urination or defecation, gradually step half a step forward with the spirit branch, and exhale through the mouth."
The above three paragraphs can be summarized as follows: When the premonition of ejaculation approaches, quickly tuck your shoulders and armpits, withdraw your penis, inhale, lift your tailbone upwards, and forcefully clench your genitals, as if holding back urination or defecation. Hold your breath and stop the movement. Simultaneously, visualize the semen as a stream of energy, starting from the coccyx and traveling upwards along the Du meridian (the midline of the spine on the back).
5. The original text of the Six-Character Longevity Formula from Hong Ji's *Essentials of Nourishing Life* (Ming Dynasty)
: The song goes: "The primordial essence wants to leave, but there's no way to stop it; hands and feet must be like pincers and hooks. Glaring eyes, pull back the jade stem, withdraw the penis, arch your back and shrink your neck like a monkey." Explanation
: When semen is about to ejaculate, there's no reason to retain it; hands and feet should be like pincers and hooks. Glaring eyes, lift the coccyx, clench the genitals and withdraw the penis, arch your back and shrink your neck like a monkey.
IV. Three-Step Essential Sexual Health Exercises (Instructions for Use, Must Read)
1. Time and Posture
: The timing and posture of the exercise are flexible; you can do it anytime you have time, just keep your legs apart. Self-exercise is the most convenient health care method, allowing for flexibility. Here are six methods for your selection:
First, recommended posture: Do the sexual health exercises in the shower.
In summer, the body is sweaty, making massage movements difficult; doing it under the shower makes it smoother. The shower water stimulates the body and penis, providing both comfort and enhanced effectiveness. Future sexual health exercises may develop into "shower sexual health exercises."
Second, do it in bed immediately after waking up in the morning. Prop one leg up in the blankets, or use one hand to prop up the blankets. Third,
sit up in the morning, leaning against the headboard, with legs straight and apart, lower legs curled inwards, and soles of the feet together. Fourth
, do it standing by the bed in the morning. Spread your legs wider than shoulder-width apart.
Fifth, do it sitting on the edge of a chair with legs apart.
Sixth, do it in the bathroom whenever you have time.
Recommended daily exercise routine: Do "sexual health exercises" once in the morning or evening, and "organ training" once a day, and do "frequent anal contractions" or "internal control" anytime, anywhere. If circumstances do not allow, then "organ training" must be done once a day, for 1-2 minutes each time. "Organ training" should be a mandatory course for men. It is hoped that everyone will develop the good habit of "practicing in the morning" or "practicing before bed" year-round.
After one or two months, sexual ability and sexual health will gradually improve, especially in terms of sexual ability, which you will feel continuously improving.
The specific feeling of improved sexual ability is: libido begins to be strong, erectile ability is improved, the ability to persist for a longer time begins, and you have a sense of control. These are the most initial phenomena; with more time, the effects will be greater.
But pay attention to two points: First, do not have too much sexual activity due to daily stimulation. Second, practice in a civilized manner, carefully choose the location, and do not disturb or make others uncomfortable.
2. Specific steps
a. Brief description
The three-step essential sexual health exercise is the first routine of male sexual health exercises, which is a quick and time-saving type.
These three steps are applicable to all adult men, as they are actions every man should know. They help prevent sexual decline, restore sexual function, and improve sexual performance.
Modern life is packed with activities—work, study, entertainment, socializing, and engagements—leaving us mentally strained. Add to that necessary physical exercise, and it's difficult to dedicate significant time to comprehensive sexual health training. While we know it's necessary, finding the time is often challenging. Even when we make a firm decision to start, external influences often prevent us from sticking to it, resulting in only a fleeting enthusiasm.
Therefore, a time-efficient and highly effective exercise method is urgently needed.
Modern fitness methods should differ significantly from the past: they shouldn't be complex, difficult to learn, strenuous, or time-consuming. They should be simplified, easy to learn, and easy to do, but they must be effective; otherwise, the time is wasted.
Simplicity and effectiveness are essential for widespread learning and exercise. This "Three-Step Essential Sexual Health Exercise" aims to achieve this goal. Just 2 to 6 minutes a day is all it takes.
Doing these three health exercises consistently for just half a month will allow you to experience an improvement. Please verify this for yourself.
These three steps are: "Exercising the Organs," "Rubbing the Penis," and "Pushing the Tortoise."
You can also do only these three steps long-term for excellent results. This is a basic exercise that everyone should do.
To maintain, restore, and improve sexual ability, you must exercise diligently every day.
No matter how busy you are, squeeze in a few minutes each day. It would be a real shame if you didn't even do these three steps.
You can choose any setting for doing them, such as the following:
1. Under the covers; 2. In the shower; 3. In the bathroom.
b. Specific movements of the three steps
: Step 1: "Exercising the Organs"
This step is the "Exercising the Organs" exercise in Chapter 5 below, also known as "Shaking the Penis."
Upon waking in the morning, prop yourself up on one leg, hold your scrotum with one hand, and pull the base of your penis up and down, making it bounce. You can also make the up-and-down motion slightly larger, gently hitting your stomach (but not forcefully). You can also swing your penis in circles.
Place your other hand on your navel and keep it still.
Alternatively, you can use your thumb and forefinger to encircle the base of your penis, allowing it to protrude, while the other three fingers cup the scrotum.
The speed should be approximately 4-6 times per breath, and this step should take about 2-4 minutes.
Coordinate this with abdominal contractions: the method is "tighten and relax": with one breath, forcefully contract the genitals and anus; with the next breath, deeply relax. During relaxation, you should feel warmth in the genital area. You can use the commands:
"Tighten 1—Relax 2—, Tighten 3—Relax 4—".
"Tighten 1" represents the first breath, forcefully tightening the abdomen. "Relax 2" is the second breath, relaxing the abdomen.
It is important to note that the stimulation of the testicles should be gentle; the scrotum should be pulled gently, without any force. Don't rush it; progress will be gradual and natural over time, and sexual function will continuously improve.
After shaking for a while, the penis will become erect; then proceed to the next step.
Step Two: "Rubbing the Jade Pillar"
This is the "Rubbing the Jade Pillar" movement in Chapter Five below.
By this point, the penis should generally be erect. Extend both palms and hold the penis, rubbing the shaft like you're rubbing a rope.
Only hold the shaft, not the glans. Don't rub with your fingers; fingers are too weak. Use the base of your palms.
If erect, rub firmly for better results. If not erect, rub lightly. However, avoid rubbing until you feel pain.
There are two thumb positions: For those with a sensitive glans, or beginners, keep the thumb and four fingers together, avoiding contact with the glans to prevent triggering the ejaculation sensation. For those with a more tolerant glans, or those who have practiced for a while, the thumb can be extended, using the pad of the thumb to rub the glans, further exercising it and increasing its tolerance. Again, try to avoid triggering the ejaculation sensation.
During this step, you will often feel the urge to ejaculate. As soon as this feeling begins to emerge, stop immediately and perform the "External Control of Ejaculation" movement in step eight of Chapter Five, "Comprehensive Exercises for Sexual Health," to suppress the urge to ejaculate.
Internal coordination: Similar to the previous step, it involves "tightening and relaxing." When relaxing, you should feel warmth in the perineum area.
Do this 4 to 6 times per breath. This step is a transitional movement; do not overdo it, 6-8 times is sufficient, then immediately proceed to the next step.
Step Three: "Pushing the Tortoise"
is the "Pushing the Tortoise" movement from Chapter Five below.
With one hand, make a ring with your thumb and index finger, and place your little finger near the scrotum. Encircle the base of the penis. Use this ring to push and stroke from the base of the penis towards the glans. The angle of the stroke should be upward, allowing the penis to stand erect, which is the penis's natural direction. Extend your other hand downward, pressing your four fingers against the perineum. Apply
slight pressure when stroking upward, and relax your hand when pulling back, pushing blood towards the glans and applying pressure to make it swell.
Do not apply too much pressure when stroking. Stop stroking at the glans, but do not stroke the glans or constrict
the urethra. Note: Do not rub the surface of the penis; instead, hold the skin with your fingers and let it slide under the skin without slipping. If you rub the surface, the penis will feel stinging afterwards. Do not rush; be calm and careful, and perform the movements accurately,
stroking 4-6 times per breath. The stroking time should be about 1-4 minutes. You can also extend the time.
Coordinate with abdominal contraction, as in the previous step, "tightening and relaxing". When relaxing, you will feel warmth in the perineum area.
After finishing, if the erection is still very hard, do a dozen or so "bouncing punches" (see the instructions later) to help exercise and gradually soften the erection.
Precautions: Do not massage too forcefully or rush.
At this step, the urge to ejaculate is easier to generate. As soon as this feeling begins to emerge, stop immediately and perform the "external control of ejaculation" movement in step eight of Chapter 5, "Comprehensive Exercises for Sexual Health," to suppress the urge to ejaculate.
This process of suppressing the urge to ejaculate is very useful; it helps practice ejaculation control and learn to prolong the duration.
The urge should subside in a few seconds. Then, relax your abdomen and penis with a breath, and then stroke again. You can also repeat the process from the beginning.
If "shaking the penis" doesn't result in an erection, don't worry; continue "shaking" for a longer period. Simultaneously, reach down with your other hand, pressing your fingertips against your perineum and gently rubbing to increase stimulation. Even if the penis doesn't become erect, continue stroking, but without applying force.
If you still cannot achieve an erection, you need to engage in more comprehensive training and increase the variety of exercises.
If you are even more pressed for time, you can skip the "rubbing the jade pillar" step and only do "shaking the penis" and "pushing the spirit turtle." This is the minimum guarantee of sexual ability.
V. Observing the subtleties of ancient Chinese sex science (the ancients all knew about moderation!)
1. The rationality and necessity of sex.
The Book of Changes, Appended Remarks: "Heaven and earth are in a state of flux, and all things are transformed and perfected. Men and women unite their essences, and all things are born."
Explanation: "氤" is pronounced "yūn" and "yūn" is pronounced "yūn," both in the level tone. "氤氲" originally means "smoke and clouds spreading," and here it is a Chinese philosophical term. "Heaven and earth are in a state of flux, and all things are transformed and perfected" means that all things change and grow through interaction. "Men and women unite their essences, and all things are born" does not specifically refer to men and women, but rather to the yin and yang of all things.
Mencius, Gaozi: "Food
and sex are human nature." Explanation: Adding two words to this sentence makes the meaning clearer: "Food and sex are human nature." It means that eating and sex are human nature, human instincts.
The *Book of Rites* states, "Food and sex are the greatest desires of humankind."
This means that food and sex are the most fundamental desires of humankind. "Exist" here means "possess.
" The *Xunzi* states, "Nature is what Heaven bestows; emotions are the substance of nature; desires are the response of emotions… Desires cannot be eliminated, for they are inherent in nature."
This means that human nature is innate, and that "emotions are the substance of nature," and "desires are the response of emotions." "The likes and dislikes, joy, anger, sorrow, and pleasure of nature are called emotions." Human desires are reflections and expressions of these emotions. Human nature is inherently filled with desires such as food, sex, joy, anger, likes and dislikes, and greed.
Therefore, "desires cannot be eliminated, for they are inherent in nature." These desires are innate human emotions, unavoidable by human nature, and common to all humans. Although Xunzi's concept of "desire" encompasses all human desires and not exclusively sexual desire, sexual desire is certainly included within it.
2. Moderation is key; avoid indulgence.
The first person to propose "conserving essence through moderation" was Laozi (Li Er), revered as the patriarch of Taoism. Chapter 55 of the *Tao Te Ching* states: "The mind that controls the vital energy is called strength. When things reach their peak, they decline; this is called not following the Tao. Not following the Tao leads to premature death." This
means: "...desires control vital energy, which is called overexertion. Excessive strength leads to aging; things go too far and decline; this is called not following the Tao, not conforming to the peaceful way of 'harmony at its peak.' Not following the Tao leads to premature death." Confucius, roughly contemporaneous with Laozi, said
: "In youth, when the blood and energy are not yet settled, one should be wary of lust."
"When a person is young, their blood and energy are not yet mature and formed, and the area where they need to restrain their desires is sexual desire."
Mei Cheng, a scholar of the Western Han Dynasty, wrote seven poems entitled "Seven Exhortations," one of which states: "Going out in a carriage or entering a sedan chair creates opportunities for paralysis; enclosed rooms and cold chambers are the medium for typhoid fever; white teeth and beautiful eyebrows are the axe that fells
life; sweet and rich foods are the poison that rots the intestines." The *Huangdi Neijing Suwen* states: "The ancient people who understood the Dao followed the principles of Yin and Yang, harmonized with the arts of numerology, ate and drank in moderation, maintained regular daily routines, and did not overwork themselves. Therefore, they were able to maintain both physical and spiritual well-being, and live out
their natural lifespan, reaching a hundred years before passing away."
"People in ancient times understood the laws of nature, ate in moderation, lived regularly, and did not engage in excessive physical labor. Therefore, they were able to achieve harmony of body and mind, live to their natural lifespan, and die before reaching a hundred years of age."
It is also said: "People today are not like this. They treat wine as water, and recklessness as the norm. They enter the bedroom drunk, exhausting their essence and dissipating their true energy with desire. They do not know how to maintain fullness, nor do they regulate their spirit. They pursue only their own pleasure, going against the joy of life, and their daily lives are without moderation. Therefore, they decline before the age of fifty."
Explanation: "People nowadays don't do that anymore. They drink alcohol like water, take excess for granted, engage in sexual intercourse while drunk, exhausting their vital essence with lust, and depleting their life force with addictions. They don't understand the principle of 'maintaining fullness,' are not good at controlling their emotions, and never stop until they achieve pleasure. They seek enjoyment through abnormal means, and their daily lives are unrestrained, so they age prematurely at fifty."
It also says: "Evil winds arise from emptiness; avoid them at the right time. Tranquility and emptiness allow true energy to flow. When the spirit is guarded internally, how can illness arise! Therefore, one should have a calm mind and few desires, a peaceful heart and no fear, and a body that is active but not weary… Desires cannot tire the eyes, and licentiousness cannot confuse the mind."
Explanation: "Various evil winds..." Avoid it promptly. With a tranquil mind and detached desires, the vital energy of life will stay with you. When the spirit is restrained and free from delusions, where does illness come from? Therefore, when the mind is at peace, desires are not excessive; when the heart is at peace, there is no fear; when the body engages in activity, there is no fatigue… Tempting desires cannot tire the eyes, and lewd thoughts cannot confuse the mind. The *
Huangting Neijing Jing* (Yellow Court Inner Classic) of the Jin Dynasty, in its chapter on longevity,
states: “To achieve longevity, one must be extremely cautious in sexual matters, abandoning lust and focusing on preserving one's essence.” (Longevity is originally a synonym for “becoming an immortal,” but here it is interpreted as a long life.)

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