Sexual health exercises—the secret to sperm control (reprinted)

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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 deep 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 taken 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 of information for various movements in sexual health exercises include: Taoist methods such as "abdominal massage and dantian circulation," "strengthening yang and consolidating essence," "heart and kidney balancing," "sperm consolidation," "crotch hanging," and "kidney pounding." Many kidney-tonifying exercises popular in modern China also exist, such as "Iron Crotch Exercise," which includes the following steps: "separating yin and yang, massaging, twisting the penis, rubbing the testicles, pressing the testicles, pressing the testicles, hanging the crotch, pounding the testicles, pounding the kidneys, clearing the back, and twisting the knees." There is also "Strengthening Yang and Consolidating Essence Exercise," which includes the following steps: "dredging the Ren meridian, yin and yang hands, strengthening the waist and kidneys, rubbing the scrotum, warming the dantian, and concluding the exercise." In addition, the "Male Rejuvenation Exercise" is widely circulated among the people, including the following movements: "rubbing the waist, bending the knees, arching the body, and cold bathing," etc. Other examples are omitted. 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 "internal and external integration." The "Male Sexual Health Exercises" fully inherit the traditions of Chinese exercise methods, combining internal and external approaches as its core. Besides external movements such as massaging the penis and scrotum, every step of the internal movements involves exercising the PC muscles. The PC muscles, also known as the pubococcygeal symphysis, are a group of muscles located below and inside the human pelvis. They control the contraction, relaxation, and movement of the anus and genitals (penis; labia, vagina). From a sexual perspective, strong PC muscles in men are a prerequisite, and even the only prerequisite, for controlling ejaculation; weak PC muscles make 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 excitation focus disperses and inhibits the ejaculatory impulse, causing the impending "ejaculation reflex" to first "stop" and then "cancel," returning 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. Parts to be exercised: Male sexual physiology (sexual reproduction and sexual function) 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; other body parts have minimal impact. The male sexual physiology is characterized by the scrotum and penis protruding externally, making them easily accessible for exercise and stimulation. These two characteristics determine that: 1. To achieve beneficial, regulatory, and exercise-oriented stimulation of male sexual function, the scrotum and penis should be the primary targets. 2. The scrotum and penis are the most convenient areas for exercise-oriented stimulation. While general physical exercise for men improves physique, strengthens muscles in the waist, legs, and buttocks, and enhances cardiovascular function, it also plays a foundational role in improving sexual function. However, to truly enhance sexual function, direct exercise of the penis and scrotum is necessary. 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 effects will be difficult to achieve. c. Can simply exercising local organs improve overall bodily function? Chinese culture and medicine have always viewed the human body as a tightly interconnected whole, even considering it part of the material world—the concept of "harmony between man and nature." They never treat the symptoms directly, nor do they provide limited treatment or exercise. Instead, they aim for a holistic response, where the local area reflects the whole, and the local influences the whole—the concept of "the unity of the human body." The human body is an organic whole; exercise and massage do not simply "stimulate one point and it works there," merely having a localized effect. A core idea in Traditional Chinese Medicine's meridian theory is that "stimulating any point in the body will produce a systemic response." Therapies like foot massage, cupping, and scraping 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 treats headaches, and needling acupoints on the foot treats eye diseases, with excellent results. The entire field of acupuncture is based on the principle of "holistic systemic response." Modern science also shares this idea. The popular "ear acupuncture therapy" is primarily a product of modern medical research, first researched and promoted in Germany. Acupuncture in the ear can effectively treat systemic diseases, utilizing the "Nogiel reflex" principle, which is similar to the Chinese principle of systemic reaction. Although it only exercises the penis and scrotum, it helps improve sex hormone secretion and sperm production and maturation, and reflexively affects 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, invigorating higher nerve centers, strengthening pelvic blood circulation, and improving the vitality of nerves from the medulla oblongata to the pelvic cavity. All of these contribute to comprehensively improving 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 merely act locally: improving sexual ability, strengthening erections, controlling ejaculation, and prolonging duration, their fundamental function 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 a legitimate, healthy, and hygienic science. Countless generations have practiced and explored sexual health and wellness, accumulating rich practical experience—a unique advantage for China. In my article, "Where is the Rich Chinese Sexual Culture Heading?", I stated: "The brilliant theories and practical achievements of the ancients in sexual science and 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" is selected and compared from Chinese sexual culture and sexual practice experiences. It inherits the strengths of ancient sexual exercises and combines them with modern scientific theories and experiences, meeting modern scientific requirements. The selection and formulation of "Male Sexual Health Exercises" has three goals from the perspectives of personal health and medical efficacy: First, focusing on reproductive health, improving the sexual and reproductive health level of the general population, which is beneficial to fertility and the optimal birth of offspring. This is a 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 a current goal. Third, focusing on the general population, not providing training 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." "Male Sexual Health Exercises" and "Women's Sexual Health Exercises" together constitute a complete set of Chinese-style sexual health exercise methods. 2. The Role of Sexual Health Exercises Everyone has naturally strong sexual ability, but most people cannot fully utilize it. Why? Human sexual ability is not entirely based on instinct; half is instinct, and half is learned and practiced later in life. Most people act hastily based solely on their innate instincts, and even their existing abilities decline with age. What aspects require learning? First, sex education; second, sexual techniques; and third, sexual exercise. Sexual exercise—a self-training method—can enhance sexual reproductive ability and sexual enjoyment.With proper exercise, everyone can unleash their innate sexual potential, improve sexual health, and enhance sexual performance. "Male Sexual Health Exercises" provides a natural, reliable, and safe method: First, it helps people establish a "focus on sexual health." Second, it provides a method for practice, ensuring tangible improvements in sexual health. This exercise method is easy for everyone to learn and perform, taking only about ten minutes, suitable for today's busy schedules. The exercise is pleasurable, not strenuous; it's "pleasurable practice." Practicing in the shower with your partner is even more comfortable. With your wife's cooperation, both partners' sexual health improves step by step—"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 and has a major characteristic: it not only involves external movements but also coordinated internal abdominal movements, combining internal and external techniques to achieve excellent results. The overall effects of "Male Sexual Health Exercises" are: First, it enhances libido and increases pleasure. Second, it exercises the penis, improves erectile function, increases hardness and strength, and helps solve the problem of "impotence." Third, it desensitizes the glans penis, increases endurance, and prolongs intercourse time. Fourth, it involves abdominal clenching, learning to control ejaculation. (Points three and four can help solve the problem of "premature ejaculation.") Fifth, it exercises all sexual reproductive organs, achieving the long-term goal of improving semen quality and promoting healthy reproduction. 3. The Special Strength of Sexual Health Exercises Besides its overall effects, the greatest strength of "Male Sexual Health Exercises" is correcting premature ejaculation and prolonging sexual intercourse time. This is precisely what best meets the actual needs of men and can significantly improve the quality of sexual life. The most common and prevalent problem among modern men is premature ejaculation and short duration of intercourse, which affects harmony between partners. While erectile dysfunction is also a problem, and sexual exercises are equally effective, it is a secondary concern. There are three reasons for short duration of intercourse: 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 muscles, or even if they wanted to, their PC muscles are weak, due to a lack of training. Third, an inability to specifically control ejaculation, lacking knowledge of control methods. Sex is instinctive; "controlling ejaculation" is a technique that requires learning. 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. By holding back your ejaculation several times in succession, the total duration of intercourse can be extended two to three times. During field trials, it was observed that the frequency of ejaculation control could be increased, and the duration could be prolonged. This is not an unattainable "ideal" or "wish," but a technology that has already been solved. "Ejaculation control technique" is a reasonable and mature technique. As long as everyone learns the method, they can do it; it is not something difficult to do or learn. To master "ejaculation control technique," practice is required. Learning the method and mutual assistance between partners are all necessary for practical training. III. The Origins of External and Internal Ejaculation Control (Theoretical Part, skip if you don't like it) As for the origins of the two steps of "external and internal ejaculation control," there are many. This is because the focus of ancient Chinese sex science and sexual practice research was the issue of "voluntary control of ejaculation." Ancient sexual experience has studied and explored the 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 that "ejaculation is a key word in Chinese sexual culture," and this is the basis of my argument. In the book *Chinese Sexual Techniques*, I quoted 36 original texts from ancient sexual classics on the topic of "ejaculation, semen control, and semen retention." Here are five selected as evidence: 1. *Yu Fang Zhi Yao* (Essentials of the Jade Chamber): Original text: "During intercourse, when semen is about to be released, [quickly use the two middle fingers of your left hand to press firmly against the back of the scrotum and in front of the anus, suppressing it], [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 firmly against the back of 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. Hong Ji's *Essentials of Nourishing Life* (Part 7) from the Ming Dynasty: "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 the urgent exhalation doesn't 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 the urgent exhalation doesn't 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 Formulas Collection* from Korea, 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 clench your teeth ten times], then release the semen; it 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 clench your teeth ten times; even if ejaculation has occurred, it will not come out." (The semen is forced into the bladder). 4. Three quotations regarding the word "suo" (缩, shrink) from Tao Xialing's *Xiuzhen Yanyi* (修真演义) of the Ming Dynasty: *Xiuzhen Yanyi*: "Suo": "When the essence is about to be released, [quickly shrink the ribs, pull back the penis, inhale, raise the coccyx, and clench the lower part as if holding back urination or defecation], hold your breath and focus your mind, without moving." *Fangzhong Lianji Jieyao* (房中炼己捷要): "When the true mercury is about to come, [forcefully shrink down, 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." *Shesheng Zongyao* (摄生总要): "When intercourse, shrink the breath upwards, not letting it flow downwards, otherwise the breath will be released. Also, it should be like [holding back urination or defecation, gradually stepping half a step forward with the spirit branch, exhaling from 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 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 penis, and the body retracts 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, arching the back and retracting the 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 exercises are flexible; you can do them anytime, anywhere. Just keep your legs apart. Self-exercise is the most convenient health care method, allowing for flexible self-management. Here are six methods for your selection: First, recommended posture: Perform the sexual health exercises in the shower. In summer, the body sweats, making massage movements difficult. Doing them under the shower makes it much 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, upon waking in the morning, perform the exercises in bed. Raise one leg under the covers, or use one hand to prop up the covers. Third, upon waking in the morning, sit up with your back against the headboard, legs straight and apart, lower legs turned inwards, soles of feet together. Fourth, upon waking in the morning, stand by the bed. Legs apart, more than shoulder-width. Fifth, sit on the edge of a chair, legs apart. Sixth, do it in the bathroom whenever you have time. A recommended daily exercise routine includes: doing "sexual health exercises" once in the morning or evening, doing "organ training" once a day, and practicing "anal contractions" or "internal control" anytime, anywhere. If circumstances don't allow for this, then you must do "organ training" 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 "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 sensations of improved sexual ability are: increased libido, improved erectile function, longer duration of intercourse, and a sense of control. These are the most initial phenomena; with continued use, the effects will become more pronounced. However, two points should be noted: First, avoid excessive sexual activity due to daily stimulation. Second, practice in a civilized manner, carefully choosing the location to avoid disturbing or causing discomfort to others. 2. Specific Steps a. Brief Description of the Three-Step Essential Sexual Health Exercise: This is the first routine of male sexual health exercises, a quick and time-saving type. These three steps are suitable for all adult men, as they are actions that all men should know how to perform. It helps prevent sexual decline, restores sexual ability, and improves sexual performance. Modern people have busy lives, work, studies, entertainment, social interactions, and engagements, keeping their schedules packed and their minds constantly on edge. Add to that necessary physical exercise, and it's difficult to dedicate significant time to comprehensive sexual health training. Although it's known to be necessary, finding the time is often challenging. Even with a strong determination to start exercising, external influences often prevent us from sticking to it, resulting in only a fleeting burst of 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 combined with effectiveness is essential for widespread learning and exercise. This "Three-Step Essential Health Exercise" aims to achieve this goal. Just 2 to 6 minutes a day is sufficient. After consistently performing these three steps for half a month, you will experience noticeable improvement. Please verify this for yourself. The three steps are: "Exercising Organs," "Rubbing the Jade Pillow," and "Pushing the Spirit Turtle." You can also perform only these three steps long-term for excellent results. This is a basic exercise that everyone should practice and everyone must do. To maintain, restore, and improve sexual ability, you need to exercise regularly, every day. No matter how busy you are, squeeze in a few minutes each day. It would be a real shame to neglect these three steps. The setting is flexible; the following are convenient options: 1. Practice under the covers; 2. Shower practice; 3. Bathroom practice. 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 "Pension Shaking." 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. 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 breaths per minute, and the practice time for this step should be about 2-4 minutes. An abdominal contraction should be coordinated: the coordination is "tighten and relax": with one breath, forcefully contract the perineum and anus; with the next breath, deeply relax. During relaxation, you will feel warmth in the perineum area. You can use the following 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; 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 from 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 twisting a rope. Only hold the shaft, not the glans. Don't rub with your fingers, as they are too weak; use the base of your palms. If the penis is erect, rub firmly for better results. If it's 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 urge to ejaculate. 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 strengthening it and increasing its tolerance. Again, try to avoid triggering the urge to ejaculate. During this step, the urge to ejaculate often arises. As soon as this feeling begins to emerge, stop immediately and perform the "External Control of Ejaculation" exercise in step eight of Chapter Five, "Comprehensive Exercises for Sexual Health," to suppress the urge to ejaculate. Abdominal Coordination: Similar to the previous step, it involves "tightening and relaxing." When relaxing, you should feel warmth in the perineum area. Repeat 4 to 6 times per breath. This step is a transitional movement; do not overdo it, 6-8 repetitions are sufficient, then immediately proceed to the next step. Third Step: "Pushing the Spirit" This is the "Pushing the Spirit Turtle" movement from Chapter 5 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. When stroking upward, apply slight pressure; when pulling back, relax your hand, pushing blood towards the glans and applying pressure to make it swell. Do not stroke with too much force. Stop stroking at the glans; 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 subcutaneously. If you rub the surface, the penis will feel stinging afterwards. Don't rush; be calm and careful, and perform the movements accurately. Slide 4-6 times per breath. The stroking time should be about 1-4 minutes, or longer. 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 strong, do a dozen or so "bouncing taps" (see the instructions later) to help strengthen the penis and gradually soften it. Precautions: Do not massage too forcefully or rush. At this step, the urge to ejaculate is easier to generate. Just 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. This process of suppressing the urge to ejaculate is very useful; it helps practice ejaculation control and learn to prolong the duration. The urge to ejaculate 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 Sexology (The ancients all knew about moderation!) 1. The Rationality and Necessity of Sexuality The Book of Changes (Zhouyi) states: "Heaven and earth are in a state of flux, and all things are transformed and perfected. Male and female unite their essences, and all things are born." Explanation: "氤" is pronounced "yūn," both in the level tone. "氤氲" originally means "smoke and clouds," but here it is a Chinese philosophical term. "Heaven and earth are in a state of flux, and all things are transformed and perfected" refers to the transformation and growth of all things through interaction. "Male and female unite their essences, and all things are born" does not specifically refer to male and female, but rather to the yin and yang of all things. * *Mencius, Gaozi*: "Food and sex are human nature." Explanation: Adding two words clarifies the meaning: "Food and sex are innate." This means that eating and sexual desire are human nature, human instincts. * *The Book of Rites, Liyun*: "Eating and sex are the greatest desires of humankind." Explanation: Eating and sex are the most fundamental desires of humankind. "Innate" means "possess." * *Xunzi, Zhengming*: "Nature is what Heaven bestows; emotions are the substance of nature; desires are the response of emotions…Desires cannot be eliminated, they are inherent in nature." Explanation: Xunzi believed that "what makes life what it is is called nature," and "nature is what Heaven bestows": meaning that human nature is innate. "Emotions are the substance of nature," and "desires are the response of emotions." "The likes and dislikes, joys and sorrows of nature are called emotions." This means that emotions, etc., are concrete aspects of human nature. Human desires are reflections and expressions of emotions. Human nature is inherently characterized by emotions and desires such as food, sex, joy, anger, likes, dislikes, and greed.Therefore, "desire cannot be eliminated, it is an inherent part of human nature." Food, sex, joy, anger, etc., are innate human emotions, unavoidable by human nature, and common to all people. Although Xunzi's "desire" refers to all human desires, not just sexual desire, sexual desire is certainly included. 2. Moderation is key; do not indulge. The first person to propose "conserving essence through moderation in desires" was Laozi (Li Er), who is revered as the patriarch of Taoism. Chapter 55 of the *Tao Te Ching* says: “When the mind commands the vital energy, it is called strength. When things reach their peak, they decline; this is called contrary to the Tao. Contrary to the Tao, death is imminent.” This means: “…desires govern vital energy, which is called overexertion. Excessive strength leads to aging; things go too far and decline; this is called contrary to the Tao, not conforming to the peaceful way of ‘harmony.’ Contrary to the Tao, death is imminent.” Confucius, roughly contemporaneous with Lao Tzu, said: “In youth, when the blood and energy are not yet settled, one should be wary of lust.” This means: “When a person is young, their blood and energy are not yet mature and settled; the area that needs restraint is lust.” Mei Cheng of the Western Han Dynasty wrote seven rhapsodies, titled *Seven Exhortations*, one of which says: “Entering and leaving the carriage is called the mechanism of withering; the bridal chamber is called the medium of heat and cold; white teeth and beautiful eyebrows are called the axe that fells one’s nature; sweet and rich foods are called the medicine that rots the intestines.” The explanation is as follows: "Going out in a carriage and coming in in a sedan chair creates opportunities for paralysis; enclosed rooms and cold houses are mediums for typhoid fever; bright teeth and arched eyebrows are axes that cut down life; sweet, crisp, and greasy foods are poisons that rot the intestines and stomach." 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 harmony between body and spirit, and live out their natural lifespan, exceeding one hundred years before passing away." He further said, “People today are different. They treat wine like water, and consider excess as normal. They engage in sexual intercourse while drunk, exhausting their essence and dissipating their vital energy through lust. They do not know the principle of ‘maintaining fullness,’ nor are they good at controlling their emotions. They never stop until they achieve pleasure, seeking enjoyment through abnormal means, and their daily lives are unrestrained. Therefore, they age prematurely at fifty.” He also said, “Evil influences arise from the wind; avoid them at the right time. Tranquility and emptiness allow vital energy to flow. When the spirit is guarded internally, illness will not arise. Therefore, one should be calm and have few desires, peaceful and fearless, physically active but not weary… Desires cannot tire the eyes, and lust cannot confuse the mind.” The explanation is as follows: "Avoid all kinds of harmful influences promptly. With a tranquil mind and detached desires, the vital energy will stay with you. When the spirit is restrained and free from delusions, illness will not arise. Therefore, when the mind is at peace, desires will not be excessive; when the heart is at peace, there is no fear; when the body labors, there is no fatigue… Tempting desires cannot tire the eyes, and lewd thoughts cannot confuse the mind." The Jin Dynasty text *Huangting Neijing Jing* (Yellow Court Inner Scripture) states in its chapter on longevity: "To achieve longevity, one must be extremely cautious in sexual matters, abandoning lust and focusing on preserving one's essence." The explanation continues: "To seek longevity, the most important thing to be careful about is excessive sexual desire; one should abandon lust and focus on preserving one's vital essence." (Longevity is originally a synonym for "becoming an immortal," but here it is interpreted as a long life.)

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Sexual health exercises—the secret to sperm control (reprinted)

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