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Level 1: Foundations

Master the essential building blocks of ejaculatory control through science-backed techniques

✅ Pelvic Floor Awareness ✅ Breathing Control ✅ Arousal Tracking ✅ First Pauses
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Scientific Foundation

This level is validated by 57 clinical studies in our research database. The techniques you'll learn have been proven effective in peer-reviewed medical journals.

View Research Database →

🎯 Level 1 Objectives

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Identify and Strengthen Your Pelvic Floor

Learn to locate and contract the PC muscle without engaging abs or glutes

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Discover Your Personal "Point of No Return"

Recognize the threshold where ejaculation becomes inevitable

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Perform Your First Stop-and-Go

Successfully pause stimulation at least once before orgasm

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Extend Duration Slightly

Gain 10-30 seconds of additional control (small wins count!)

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Establish a Training Journal

Begin tracking your progress systematically

📚 Understanding the Physiology

Ejaculation = A Neurophysiological Reflex

The Reflex Chain:

  1. 1. Signal captured by nerve endings in the penis
  2. 2. Travels via pudendal nerve → spinal cord → cerebellum
  3. 3. Descends to sacral spinal cord
  4. 4. Activates bulbospongiosus and ischiocavernosus muscles
  5. 5. → Expulsion of semen

Two Systems at Play:

⚡ Sympathetic System

Stress/excitement → accelerates the reflex

🧘 Parasympathetic System

Calm/relaxation → slows down and gives control

Key Insight: Training consists of regulating nerve excitability and the timing of the trigger. You're not fighting biology—you're learning to modulate it.

🔍 Locating Your Pelvic Floor Muscles

Test 1: Urine Stream Stop

  • • While urinating, try to stop then restart the flow
  • ⚠️ Max 1-2 times per week (avoid bladder irritation)

Test 2: "Dry" Contraction

  • • Imagine holding in gas
  • • Feel contraction around the anus
  • • Notice lifting sensation under the testicles

Test 3: During Erection

  • • Achieve a gentle erection
  • • Contract → visible penis lift
  • • Release

Important: These 3 tests = your sensory reference points. You should be able to consciously contract these muscles at will.

💪 Kegel Exercises: The Foundation

Strengthen the pelvic floor to control the ejaculatory reflex. After 3 months of regular practice, most men notice significant duration improvement.

5-Level Progression System

1 Basic Kegels

How: 3-second contraction → 5-second release

Rhythm: 10 repetitions, 2-3 times daily

Position: Lying down

Criterion: No activation of abs or glutes

2 Quick Kegels

How: Contract/release rapidly

Rhythm: 10 repetitions

3 Endurance Kegels

How: 10-15 second hold

Rhythm: 5 repetitions, once daily

4 Kegels During Erection

How: Same as basic, but while erect

Goal: Isolate contraction without increasing arousal

5 Reverse Kegels

How: Simulate expulsion (opposite of contraction)

Sensation: Release at the base of the penis

Rhythm: Alternate 10 cycles Kegel ↔ Reverse

🧘 Breathing & Mindfulness

Control your arousal through breathing. These exercises activate the parasympathetic system and delay the ejaculatory reflex.

Exercise 1: 4-7-8 Breathing

  • Inhale for 4 seconds
  • Hold for 7 seconds
  • Exhale for 8 seconds
  • Repeat 5 times daily, then before any sexual activity

Exercise 2: Belly Breathing

  • Hand on stomach
  • Breathe deeply so belly expands (not chest)
  • 5 minutes daily

Exercise 3: Mindful Arousal Observation

  • Notice sensations without judgment
  • Label arousal level (1-10)
  • Practice non-reactive awareness

📊 The 0-10 Arousal Scale

0-3
Low Arousal
Little to no sensation
4-6
Moderate
Pleasant sensation, controllable
7-8
High Arousal
Intense pleasure, attention needed
9+
Point of No Return
Ejaculation inevitable

Goal: Stay between 5-7 as long as possible. Stop at 8 before reaching 9.

🎯 Exercise: Conscious Masturbation

Practice arousal awareness in a controlled environment. This is your training ground.

1 Preparation

  • • Private, quiet space
  • • No porn or visual stimulation
  • • Focus on physical sensations only

2 Stimulation

  • • Begin slow, gentle stimulation
  • • Monitor arousal level constantly
  • • Use breathing to regulate

3 The Stop

  • • Stop completely at level 7-8
  • • Take deep breaths
  • • Wait until arousal drops to 5-6

4 Repeat

  • • Resume stimulation
  • • Try 3-5 stops minimum
  • • Track your progress

📝 Progress Tracking

Keep a simple journal to track your progress:

Daily Log Template:

  • • Date & Time
  • • Kegel exercises completed (Y/N)
  • • Practice session duration
  • • Number of successful stops
  • • Highest arousal level reached without ejaculation
  • • Notes on what worked / what didn't

Ready for the Next Level?

You've mastered the foundations. Levels 2-4 teach advanced techniques for complete mastery.

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Level 1
Foundations (0-25%)
🌊
Level 2
Taming the Wave (25-50%)
⚡
Level 3
Mastering the Flow (50-75%)
👑
Level 4
Master's Domain (75-100%)
Unlock Levels 2-4 for $19.99

One-time payment • Lifetime access • 57 clinical studies