Original subtitles

All right welcome back in this lesson we're going to be getting into some pel

Floor work

So you've probably heard that an effective

Method for lasting longer in bed is

Squeeze the pelvic floor mus

This is what most people are teaching but a lot of big names are teaching these these techniques to people

The problem with this is that

The muscles of the pelvic floor

There's nerves

Connecting

Sympathetic nervous system there right

So when you squeeze the pelvic floor muscles

You tend to activate

The sympathetic nervous system to fight or flight response this tension

Pattern right

Which makes it

Very easy for you to ejaculate quickly

You'll notice

That

When your penis is being stimulated you may have a tendency to

Track the public floor mus

And response to that stimul

This is a hypertension response

I can be caused by doing too many kegels

Can be caused by bad masturbation habits so maybe you know through teenage years

I used to do this where I would always squeeze my pelvic floor during masturbation or during sex because

It felt

I felt more pleasure from it but it also made me ejaculate quicker so I kind of ingrained

This habit into my body

So

A way to overcome this is by doing

What's called reverse kegels

So Kegel is a squeezing the pelvic floor it's like if you're urinating or if you have to urinate and you're holding it in or stop

Stopping the flow of UR

That's a Kegel engagement

It's beneficial to do kegels

It improves blood flow in the pelvic floor and strengthens the pelvic floor cantonify the organs but

If you only do kegels

And you do excessive amount

Kegels is the equivalent of

Going to the gym everyday and just doing bicep curls nothing else

Stretching no nothing

Pretty soon you're going to have some muscular imbalances and this is what happens to a lot of men's pelvic floors they have some imbalances

So reverse kegels help to

To balance out stretch back out and relax

Release tension from the pelvic floor so they're very effective for

Promoting bedroom endurance basically right

Especially when you're making lifestyle changes to

You know have more relaxation in your life

More quiet time things like that

For really help you to overcome premature ejaculation in last longer

So

Reverse Kegel is basically

It's a pushing out Mot

So

Imagine that you

Are urinating you're trying to push it out faster push that push more urine out

It's that kind of Engagement

So it's you kind of engage the ABS a bit to do this

It's like you're pushing through your pelvic floor

So there's two areas of the pelvic floor will focus on the front and the back so for the first one so just try this with me we're going to take a deep

Hold the breath stick out your belly and flick your pushing your belly down at the same time you're trying to

Imagine your name and you're trying to push out more

To pushing and pushing the belly down

The belly kind of sticks out and you push down

And you'll feel the front area

Are the public floor kind of expand and stretch that's the feeling you want is this

Sort of expansion you can even place your fingers down there and feel do you feel kind of a

Expansion

Her stretch is you're doing the reverse keg

That's the first one focusing on the front area

To focus on the back again take a breath

Hold it engage the ABS pull them in and

Imagine

Trying to push out a poop

I just was holding the breath

And you'll feel

The rear area

Of the pelvic floor

Relax and expand

So

It takes a bit of practice to get this but

That's the general feeling is pushing out

An expansion relaxation to public floor don't push too hard or it will cause kind of tension and response as

Relax it

Are You released the push

Contract

So just enough of a push that you feel like you're relaxing and expanding and not

Excessively pushing

So again

To get the front you take a breath

Can I push the belly out and down and

Feel like you're pushing out urine

Then they do the back take a bre

Engage The

Push down pulling the ab

When you're pushing how to poop

For that expansion so that rubber skills obviously don't do this if you like really have to urinate or make a bowel movement

Don't have an accident but

That is very effective for again releasing those patterns of

Attraction you can experiment with

You might find it easier to do it on the inhale

And relaxing the exhale or maybe to push on the exhale relax on the inhale

I find it easier to do it

Either as I'm holding my breath in

Or as I'm doing an Excel or both I'll hold the breath

Push and then keep pushing as an ex

I'm so experiment with that you'll find what works for you

So I recommend doing

Doing these everyday right just throughout the day

To do kind of a formal

Reverse Kegel

Practice

You want to hold

So you do the push and hold for about 10 seconds maybe a bit longer whatever

And then relax

For maybe 5 seconds and then again you push

And hold for 10 seconds do 10 reps of that maybe alternating between front and back you know

Push and holding the front push holding the back maybe five on each

Count that as a set

Try to do two to three sets of those

Per day

And that will really help to start releasing your pelvic floor muscles these are good to do everyday

Kegels you don't want to do everyday I would say minimum every other day but reverse kegels

You can definitely do everyday

Cuz you're stretching out releasing and relaxing

Fixing the public floor

And then

We integrate this into sex into sexual stimulation as before you want to practice on your own

So set a set some

Set aside some time

Where you can be undisturb

And

At this practice

Give yourself you know at least 15 minutes I would say

So you can really focus and not feel rushed

And what you're going to do now is

Keep the breathing going

As you were doing you know in the first lesson keep that

Belly breathing going but now

As your arousal starts to increase

You're going to add in rhythmic reverse Kegel so you're going to push either

As you exhale

And relaxes you inhale

Or try pushing you inhale if that's easier for you

And relax as you exhale

So you're pushing and inhaling or you're pushing an exhaling then you're relaxing

After that right

So

And just notice what does that do for your Razzle especially as your arousal climbs once you get to like seven or eight

Not

If

If you feel like the reverse Kegel helps you feel more in control

And

Again experiment with pushing the front pushing in the back experiment with doing on the inhale to Exhale doing it while you're holding the breath in

Here while you're holding the breath out you just play with these different things it's not going to be the same for everyone

Everyone

Everyone has a different body and we'll find a different application but you'll find what works for you

Experiment

Practicing it right

So that's what you do is again

Try to go 10 to 15 minutes having a session

Stimulating yourself breathing deeply pushing out

You know reverse kegels

And avoiding ejaculation for 10-15 minutes

Also

Mind is very important

If you need to increase your arousal if you want to you know have more of an erection then maybe think of something sexually stimulating

If you're getting really AR

Don't think about sexual things just focus on your body and the breathing so this is kind of the dynamic of sex right the dynamic of

Building Sexual Energy or

Or a kind of toning it down you know managing your arousal you need to get to know your arousal response right

Increases it

What lessons it typically I find

If I just completely

Focus in my body release all even during sex you get into like I get into this like meditative State when I'm getting really stimulated

Say okay

Exalt you know

Stimulating so I just focus in my body maybe close my eyes

Just feel my body feel my breath

Do reverse kegels

And

Ment

Control

Leads to arousal control

So that's it

Try doing reverse kegels during cell stimulation maybe try holding them for longer periods of time through breath Cycles or try just

Doing it kind of rhythmically with your breath

See what helps you

Develop control

And it finally integrate this with a partner

The same thing

As as you penetrate your partner when you start having sex

You're doing the deep belly breathing that's your first Focus

And also

Try doing reverse kegels

Rhythmically so you're pushing you inhale relaxes you exhale or vice versa pushes you exhale

And relaxes you inhale keep that going throughout sex as you need to if you feel

Something else you can play with

In your training is try getting closer to the edge and see if a reverse key will help you from going over the edge

It's still possible to hit the point of no return while you are reverse killing but

Typically it really delays it it makes it harder for you to hit

The point of return because that pushing outward is preventing that

When you hit ejaculation that prostate starts to

Contract rhythmically so the outward push

Helps to prevent that

Contraction the prostate

From happening and you will be able to

Much longer so

Yeah again

Play with this

Experiment with it Mastered on yourself

Make sure you feel comfortable with it and then you can integrate it

Into sex and

Use reverse kegels to last much longer again the focal point

Is keeping your pelvic floor relax

String sex

Prevent it from squeezing because once it starts squeezing it gets much more sensitive it's much more difficult to control your ejaculation so

This method is very effective for

Preventing that

So practice this and I will see you in the next