Mastering The Flow (50-75%)

🎯 Level 3 Objectives

✅ Last as long as desired during full intercourse

✅ Maintain control in varied conditions (positions, rhythms, abstinence)

✅ Achieve ≥10-15 minutes or multiple unlimited cycles

✅ Reach ~75% mastery: 3/4 encounters with excellent control

✅ Automate control reflexes (become second nature)

💪 Maintenance Kegel Training

Continue Level 2 rhythm: 3 sets of 15-20 contractions, 5s hold/5s rest, 3×/day

Advanced "Elevator" Technique

1. • Contract lightly for 2 seconds (floor 1)
2. • Increase to medium strength for 2 seconds (floor 2)
3. • Maximum contraction for 2 seconds (floor 3)
4. • Release gradually back down

Using Kegels During Intercourse

Experiment to find your optimal approach:

• • Some men: lightly contract when arousal rises
• • Others: prefer to completely relax pelvic floor
• • Test both to discover what gives you the best control

📝 EXERCISE: Extended & Refined Stop-and-Go

🎯 Goal: 10-15 minute sessions without ejaculation

STEP 1: Progressive Duration

• • Progress from 5 min → 10 min → 15 min
• • Advance gradually over several weeks
• • Attempt to voluntarily stop after 15 min without ejaculating

STEP 2: Subtle Control (Advanced)

Move beyond "full stop / resume" patterns:

• • Slow down rhythm instead of stopping completely
• • Change grip (reduce firmness)
• • Lower arousal without full cessation
• • Learn to modulate stimulation smoothly

KEY EXERCISE: Stabilize at 6-7/10

• • Maintain this arousal level for several minutes
• • Adjust stimulation to stay in this zone
• • Don't drop below 5/10 or rise above 8/10

✅ Success Criteria: 3 complete breath cycles at stable 6-7/10

📝 EXERCISE: High-Arousal Scenarios

🎯 Goal: Test mastery in "extreme" conditions

Challenges to Attempt:

• 🔥 High arousal content: Fantasies or videos that are particularly exciting
• ⏰ Extended abstinence: 5-7 days before practice session
• 🔄 Second round: Practice shortly after first ejaculation

⚠️ Note: These are occasional tests to build confidence. Don't deliberately seek failure.

📝 EXERCISE: Visualization & Positive Anchoring

Mental conditioning creates real physiological changes in control ability.

Mental Visualization (3 min/day)

Imagine a sexual encounter where:

1. 1. You feel orgasm approaching
2. 2. You manage it perfectly with ease
3. 3. Your partner is completely satisfied
4. 4. You feel confident and in control

Positive Affirmations

Repeat daily:

• • "I can manage my arousal"
• • "Every day I become more resilient"
• • "I have complete control over my body"
• • "My confidence grows stronger"

💡 Principle: Believing in your control increases actual control. Mental programming is as important as physical training.