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 SUMMARY

WELCOMES ........................................................................................ 5
INTRODUCTIONO ........................................................................................ 6
First step: defining the objective.. 11
Working on your goal.... 15
Second step: method to achieve the goal .............................. 16
I - FOOD. 22
II– SELF-KNOWLEDGE AND EVALUATION. 28
Know thyself. 30
III– ACTIVITYS ................................................................................... 34
Activity No. 1. 34
Activity No. 2. 37
Activity No. 3. 39
Increasing Your Limits. 40
Initial Training: First weeka ............................................... 42
Activity no. 4 - Basic Masturbation. 43
Activity No. 5 - Visual Stimulation. 45
Initial training: second weeka .............................................. 46
Activity No. 6 - Masturbation 2.0. 46
Activity No. 7 - Masturbation 3.0. 47
Initial Training: Fourth week. 49
Activity no. 8 - Masturbation Pró ..................................................... 49
BUILDING YOUR EXCITEMENT MAP– Control. 51
Predictability is the answer.. 51
Activity No. 9 - First mappingo ............................................. 53
Activity number 10– Double check. 55
Activity No. 11 - Triple Check. 56
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Chapter. TO ENJOY OR NOT TO ENJOY..................................................... 58
Premature ejaculation VS Comfortable arousal. 59
Part 1 - Ejaculate: How to ejaculate quickly................................ 60
Activity no. 12. 60
Technique 1: Physical tension. 62
Technique 2: Quick/shallow breathing and presa ...................................... 63
Technique 3: Fast rhythm with strong stimulation on the glans ............... 63
Part 2 - Not climaxing: how to maintain a comfortable level of arousal
........................................................................................................... 64
Activity No. 13. 64
BODY CONTROL. 66
Master the PC muscles.. 66
Activity No. 14. 68
Activity No. 15. 69
Activity No. 16. 71
Activity No. 17. 72
BREATH CONTROL. 74
Fetal Respiration:. 75
Activity no. 18. 78
Inhaling and exhaling: nose, mouth or both?. 79
CONTROL YOUR STIMULI. 81
The Truth About Sexual Positions. 83
FINALIZATION. 87

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 WELCOME

Hey, welcome my friend! I'm very happy for you.

to be here. You have just proved, to me and to yourself, that
he is really an 'action guy'.

Now I need your attention, because there are two things

VERY IMPORTANT that you need to keep in mind to do this
to work out

THE FIRST: The sentence below is a variation I made, based on

a famous quote by Albert Einstein. I want you to apply this
concept in your life from now on. My life has changed
completely after I start applying it. Look:

You can't expect different results if you keep doing the same things.
always doing the same things.

You will need to change many things in your life! Changes for
better, but all change is painful in the first days. Your body
it will resist and your mind will resist even more. For them, ejaculation
precocious represents a comfort zone and they will not give it up.
easily. So stay alert, and don't confuse this "pain" with
discouragement.

THE SECOND: Start, AT THIS MOMENT, to control your

anxiety and this crazy desire to 'get to the end'. Read all
Follow the guide first, and follow all his steps in the correct order.

Anxiety is a cold and cruel killer of ejaculation control. It is

like a silent and heartless ninja who steals your pleasure and
kill your happiness.

Once again, welcome, and now let's get to the point!

5
 INTRODUCTION

As I have already said, everything that is worthwhile in life requires effort. I

yes, it's a pity that we cannot achieve goals by doing
absolutely nothing, but that's how life works, and it's better
You should always remember this and have a positive thought if you want.
progress.

In my guide, I will simply refer to premature ejaculation as

"e.p" or "pobrema" (yes, it's really poor problem). Treating it like this, in
lowercase or with good humor, we are going to start putting this
curse in its proper place.

There are many things I remember from my period of despair.

The days of searching for a solution were marked by much
study and research. And I still remember the great variety of
definitions of e.p that I found.

Reminding here, I see that most of them are ridiculous.

One of the most ridiculous is probably the definition of her number of

successes. The second most ridiculous is the definition in minutes.

According to this definition, if you last longer than X minutes, you are
Okay. If it lasts less, you have the 'problem'.

More idiotic than this is impossible!

My definition of deep is very simple. It has nothing to do with the

time or the number of successes or failures, has to do with
"CHOOSE".

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Pay attention now because this is a very useful and simple definition:
it's the impossibility of choosing, rationally, when to enjoy.

For example: sometimes when I have sex with my fiancée, the

Sometimes I am very tired of work and decide to enjoy a bit.
minutes.
So I rationally 'do what I need to do' and enjoy it. This
does it mean that I still have a problem? Of course not (thank to
God NO way)!

That's because I have a choice. If you can't have that.

choose, then it is because you, unfortunately, fear.

If you HAVE this ability to choose then you do not have the
I have no idea what you're doing here.... lol

Controlling your ejaculation is the key to becoming a better lover.

This is obvious, right! Without this skill, you won't go far.

Of course you can satisfy your woman with your fingers, tongue.
playthings, this is perfectly normal and even healthy for your
relationship.

But if these options become your only alternative for

provide an orgasm to your woman, then this cannot be
considered a solution to the problem. In fact, this is a way
to run from him.

Marcelo, then why does it happen that we finish so quickly?

First, check if there is no one around and take a good look.

inside your pants (I'm definitely not going to look there). Did you find anything?
thing? Found it dangerous, isn't it?!

7
So... what you have in your pants was not designed for
to be a sex machine. What you found there is simply
a reproductive system developed by nature thousands of
years.
And what is a reproductive system designated for? Reproduction, of course.

Nature designed you to procreate. Your innate role in this world.

is to plant your seed and procreate.

I know that if you are a composer, you may feel that you live
to write amazing songs, or if you are a baker you will
to think that it is on earth to create the best breads the world has ever seen
see. This is what your mind believes, but in reality, it is not so
simple as it seems!

The only two things the body cares about are for
what it was designed for are: survival and reproduction.
And it is this difference between what you mentally desire and the
purpose for which your body was created, which creates most of the
challenges and personal problems you face in your life.
Understand that throughout the entire history of evolution, the bodies of
our ancestors evolved and adapted to increase their
chances of survival and reproduction. After millions of years of
natural selection its nervous system and reproductive organs
they reached a stage where they were so efficient that they could
ejaculate very quickly and 'plant your seeds' without wasting time.

What now seems to be a problem (e.p.) is actually the result of

a highly responsive nervous system that has adapted and
improved throughout the entire history of humanity to enhance the
your chances of producing offspring.

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Having a nervous system that is highly responsive and ready to
Acting at any moment has been a great advantage for centuries.
Men who ejaculated quickly had the ability to get someone pregnant.
larger number of women, create a bigger tribe and gain more power
and control.

The world was madness back then, there were dangers everywhere.
places and if you took too long to ejaculate, you would risk your life,
never having descendants and dying. "Fast" men were
like supermen. The best humans. And all of us
we descend from them (oh race, you saw... if I took my billiard great-grandfather I
give him some slaps.
What a pity (or luck) that you were born in this crazy new era (and
great), where men and women want to enjoy sex for a period
of longer duration, having orgasms and leave this in the background
breeding business.

Well, this is a great challenge for you, oh superman of

Brazilian caves. The challenge is called adaptation. Difficult, but
achievable.

Have you ever watched any of those science fiction movies where
men create sophisticated robots and we control them, but then
For some time, such robots somehow create their own
intelligence and free themselves from humans?

Well, it's basically this kind of thing that we will do now.

nature has a plan for us, but we will rebel against it.
We want to be free, we want choices. We want to enjoy the
life, no puns!

We want to be able to have sex, enjoy, satisfy our

partners and then enjoy whenever we feel like it.

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We don't care about reproduction, we don't care about what the
nature wants. Sometimes people want to procreate and have
children! And that is quite noble, extremely respectable.

But most of the time, all we want is pleasure for

us and for our partners. That's it and nothing more.

A quick ejaculation is definitely no longer a skill.

necessary. No more.

Thank God our bodies are wonderful, and with some

With instruction, patience, and consistent practice, we can "reinstall".
our nervous system and create a habit of 'lasting longer' - and it is
that's exactly what we are going to do with this method.

Before we start with the homemade method, let's destroy some

ghosts.

First of all, based on what I said in the previous section,

You must know by now that you are not alone.

You are in great company. Vast company. Company of

at least two billion men. Not all men
they complain about premature ejaculation, but surely at least
about 90% of the male population went through the 'problem' by
less once in a lifetime.

Now, of course, some men will tell you that this never
happened to them! And I believe in them, I am sure that they
they are not lying... Do you know why? Because they don't think that the
What happens or happened to them is premature ejaculation.

Most people in the same condition as you think that

Enjoying quickly and not being able to control oneself is normal. They never
they questioned this, for them this is how men were made. And
they don't care at all.
10
You know that some people are capable of lasting longer.
in bed and having control over their ejaculation. But for many
men this is simply not possible.

Being able to recognize that you can improve your control over
your ejaculation means that you are evolved and open
enough to be aware of your limited potential - and that is a
big deal.

But at the same time, this awareness presents a challenge to your

in front of you that you wouldn't have if you had chosen to live in ignorance about the
your potential and in the comfort zone of your body and mind in relation
to e.p.

Now let's go to the steps...

FIRST STEP: DEFINING OBJECTIVE

Even the best lovers with years of practice sometimes do not
can control himself and ejaculates quickly. Why? Simple, because
we are not machines.

You will practice! And you will follow my instructions and achieve results.
amazing. But you also need to accept the idea that in some
sometimes things can take an unexpected turn and you
You may lose control and not perform as well as you wished.

The only reason for this to happen is because you are human.

Practice, aim high, be confident, and focus on your success. Be

perseverant. Be incredibly perseverant. And you will achieve your
Objectives my friend! I am living proof of that.

"Alright Marcelo, but how do I then achieve my goal?"

First: You cannot achieve a goal if you do not have a goal.

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 "Of course, right, man!... duuuuuh... each one!"
Calm down. Wait, I'll explain it to you better.

Getting 'to last longer' is not a concrete goal. In other

Words, the goal of "lasting longer" in bed is unattainable.

Why? Simple, because "last longer" is not specific enough.

For example, let's say your goal is to 'last longer', right?

Let's say you can have sex for a minute now. Tomorrow
a friend of yours comments with you about delay condoms and
about how they are wonderful (total lie), so you will go
go home, test with them and manage to have sex for a minute and 10
seconds.
Congratulations, you achieved your goal. You 'lasted longer' than before,
No means no? But is that what you want? I doubt it.

Generic objectives like this are impossible to achieve.

A second type of unreachable goals, which are quite popular.

currently, they are the 'negative objectives'.

Some people say, "No, this is not how I want to last longer,
I just don't want to finish quickly anymore!

This is a negative goal.

Unfortunately, if you tend to aim for a negative goal, this is a

blatant proof that you have no idea how your mind
it works.

Believe it or not, our brain always functions 'positively'.

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When you say you don't want this or that, you are not saying
What you want, but I agree that you don't want. And that is not a goal.
concrete.

Your mind needs a goal to fight for and work towards it, just like
we see in cartoons, the horse running after the carrot...

You can't say: 'my goal is neither potato nor tomato'

hoping that your mind will understand that you want a carrot!

To get started, you need a specific goal. You need

know exactly how many more minutes you want to last and what
you consider "lasting". After the first results, you will be able to
change the time factor (in minutes) to other goal milestones
they will be affected. I'll explain:

Roughly speaking, I can say that your objectives are:

Short term – gradually increase your time of

ejaculation (but you will define exactly the minutes of this time
what you wish)

Medium term – Last long enough to provide for your wife

at least one or two orgasms (here we do not have the time factor in
minutes, but rather in a specific event: your orgasm(s)
woman

Long term – Choose exactly the time you want to enjoy, no

importing the situation: it could be breaking the bed or having a fight
dog under your window, you will only enjoy exactly at the moment
what to decide (and here, finally, we have the reference event more
powerful, which is that of CHOICE)

My goal is for you to clearly see your results and appreciate the
the pleasure and satisfaction that they provide you.

13
Start with the short-term goal, as your small
Successes will give you more confidence and momentum that will strengthen your faith.
in oneself.

You will start to see your goals being achieved step by step.
It's simple and this will bring you very close to achieving your goal.
final.

To achieve the long-term goal, it is very important that you

let's understand this concept that I'm going to explain to you now.

I'll give you an example: if your goal is ten minutes, you

you need to learn how to last ten minutes and not eleven. If you have
Ten minutes as your goal and you managed to last eleven, you failed.
Do you understand what I'm saying?

To achieve a specific goal, you need to learn not

just by staying in control for ten minutes, but also how
ejaculate voluntarily when the clock is ringing.

When you learn to ejaculate rationally, you can do it.

whenever you want. This becomes your choice.

Wow Marcelo, now I'm lost here. So what should be the

my next steps?

Shows last 5, 10, then 20, then 40 minutes and then increase the
quality of this time.

And when you succeed, you will be the man who can last.
for as long as you want and enjoy at any moment you decide.

But the last thing we need to decide is what we want.

to say with 'last'. When I say 'last' or 'last longer' I am
talking about sex itself, from penetration onwards... does not count the
preliminaries and 'other little things', alright?!
14
 INTRODUCTION

As I have already said, everything that is worthwhile in life requires effort. I

yes, it's a pity that we cannot achieve goals by doing
absolutely nothing, but that's how life works, and it's better
You should always remember this and have a positive thought if you want.
progress.

In my guide, I will simply refer to premature ejaculation as

"e.p" or "pobrema" (yes, it's really poor problem). Treating it like this, in
lowercase or with good humor, we are going to start putting this
curse in its proper place.

There are many things I remember from my period of despair.

The days of searching for a solution were marked by much
study and research. And I still remember the great variety of
definitions of e.p that I found.

Reminding here, I see that most of them are ridiculous.

One of the most ridiculous is probably the definition of her number of

successes. The second most ridiculous is the definition in minutes.

According to this definition, if you last longer than X minutes, you are
Okay. If it lasts less, you have the 'problem'.

More idiotic than this is impossible!

My definition of deep is very simple. It has nothing to do with the

time or the number of successes or failures, has to do with
"CHOOSE".

6
will open the file and read its purpose frequently (it's very useful
focus the energy of your mind in the direction you want) instead
having to mess up your room to find your paper
hidden and risk having a heart attack thinking that another
person may have found.

Once you set the goal, you can break it down into milestones,
small pieces that will make it easier for you to achieve.

Having a suitable measurable performance goal puts you in the

in front of a challenge that you can overcome with training
sure.

So, now you have a goal. Congratulations.

The next step: you need a method. This is where the

Destroying Premature Ejaculation – The Home Method
Let's go...

SECOND STEP: METHOD TO ACHIEVE THE GOAL

First, I want you to understand the basics of the homemade method that
my stepfather found out and that I improved, because only then you will go
understand the importance of each step of the method.

You must remember that he and my mother told me that the

his premature ejaculation problems worsened right at the beginning
in the marriage (actually they 'tied the knot', but they are happy)
with her for 27 years.

They met when he was already over 35 years old and had
just a little over a year that he had lived in the city, the same one where
they still live today, which is a small town in the interior here of
Goiás.

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Before moving to the city, he lived and worked in what
we call it a farm: a small rural property. I'm telling you
telling this because it is important for you to understand the dynamics of
thing.
After about 8 months in the city, he started to have problems, according to
he, but nothing that worried him. I even joke and my mother stays
bravo, but the truth is that I think he discovered the beginning of this
problem when I used to visit some "red-light districts" there in the
city, because he didn't have a girlfriend, right?!

Well, as you remember, I mentioned in the video that after

they started living together his problem worsened to such an extent
the way their relationship almost went down the drain.

They then began to talk (I think this is essential, couple

those who do not communicate do not prosper in anything) and after a few months
In this anguish, they began to find a very simple solution, that,
of course, if we think about it now. That’s how they started to solve
his problem...
After much thought and conversation, they came to the conclusion that
he didn't have the problem before, when he lived in the countryside, so the
the cause was something that happened after he came to the city: and the
What could it be? They came to the conclusion that in his case, it could only be
being food and anxiety.
He left the countryside after more than 30 years (it already started generating
anxiety) and also changed all the diet that was previously
healthy and well varied, and in the city started to eat poorly and almost
that only industrialized foods, because the company he worked for only
it was basically serving those canned meats and rice with beans.

Then came the responsibility of taking on the relationship with a

woman who was already the mother of 3 children from another father (I am the youngest and the
17
but prettier, and my biological 'father' is actually a cowardly scoundrel
who abandoned his wife and 3 small children and never came back.
news);
Imagine the burden of anxiety that this new situation has created for him.

It was no different. The 'problem' attacked with everything. And it only didn't end with

their marriage because my mother was a teacher, well educated,

and even much more 'open-minded' than most women at that
place and in that situation.

And so, at her initiative, they decided to take the test to see if
they were right about the theory of food and anxiety.
He was recalling and passing her the list of the most important foods.
common foods he consumed in the countryside, and they even made a garden
(my mother is great at this even today) and changed the whole diet
After that, she started making some lunchboxes and brought them to him every day...
it was a lot of work but in the end it helped a lot.

"Ah, Marcelo! Tell me another one, man! So it means he only changed the
food and that's it...?!
Of course not, right? Look at you there, anxious again. Calm down!

They knew he was very anxious, nervous, tense... Everything

together! So they sought to attack this part as well.

Note: The first thing they did, right at the beginning. They started to
to talk. To debate the problem and seek a solution, together!

If this is not possible for you, it's okay. But if it is,

know that it helps a lot. It helped me a lot too!
The second thing: my mother has always been 'forward' and soon left.
asking everyone what was good for anxiety. It's obvious.

18
that she told the saint, but not the miracle. She said it was because she
I was very anxious and the people believed.

Until one of her 'comadres', who was like a midwife, gave the
ninja tip that controlling the breath helped, because that was what she
I used to do with the women when I went to help with the childbirth. And that helped for

fuck, holding back their anxiety and tension.

Of course, you won't need to breathe like pregnant women.

hysterical women we see in movies. There is the right (and discreet) way to
do.

And no other way... My mom put my stepdad in trouble.

he started the breathing exercises. He squeaked, he didn't want to do it
in the beginning, but had to do... and in the end, together with the change
in his food and the conversations with my mother, everything ended
it's going well...

Fortunately for him, it was only these three simple changes.

(nutrition + anxiety control + conversations with the partner).
But of course it wasn't overnight that his 'problem' was solved.
resolved... it took a few days, of course! But soon they started to see
results and it just kept improving until they hardly remembered what he
it had passed, until it happened to me, of course!

Note: here you will excuse me for not providing deadlines, times of
duration and other things. For obvious reasons, I did not want to get into
more details with them, so I will owe you one! My mother, man.
Think...

In my case, I improved the method quite a bit and needed to add

some things and do a little differently, to get better results
fast, not to mention that today visual stimulation and free sex is
much more omnipresent.

19
Therefore, in addition to diet and anxiety management, I
I introduced some very simple and specific exercises to achieve the
total control of my ejaculation. And I also eliminated pornography.
of my life.

Ah, man! That seems way too simple to get this result that
you keep saying.

I tried everything that is most complex to solve my

the problem didn't work. But my simple homemade method is that
It was resolved. It is only simple in conception. Speaking of it like this makes it seem

Easy. But making it work in practice will require a lot of effort from you.
of will and determination. But do you want a better motivation than
the fact of knowing that just a little effort now and soon
Soon you will be able to enjoy sex with your wife without fear of
fail her. So... strength in the wig and let's move forward.

Alright Marcelo, I understand! But does that mean I will have to follow
a diet is to consume only those foods that you will indicate to me?!

Of course not! There is no menu, no diet, nothing at all.

so... what we have is a series of foods that will enhance and
accelerate your results.
So you just need to choose the most accessible ones for you and introduce the
maximum possible of them in your diet, consuming in the way
correct. There is no specific amount. The more, the better.
of course!

The first thing you should do is to face these foods as

natural remedies for premature ejaculation! And they still have the
potential to naturally increase your testosterone levels.
No hair loss, no pump! Not to mention that they increase.
your sexual desire.

20
I want you to understand that this method will not only provide you with a
more solid, natural, and powerful result, but it will also make the
sex to be much more interesting for you and your wife.

To make it easier, I divided it into some specific actions for you.

practice.
You need to practice them in the order that I will list and for the time that it takes.
described in the action itself.

Some of them need to be repeated daily.

Start the program only when you are ready to do so.

commit, to give yourself completely. Skip a day of training and you
will basically lose everything that has been done.

Remember: it is your physical actions that will transform now a

dream into reality. I did all the research, experimentation, attempt
It's a mistake to figure out this homemade method and everything that works and doesn't.

it works.

I tested it on myself and let other people test it. I adapted it.
and I improved the home method for today's days. I did 95% of the
work and I am giving you this on a platter just what really
It works. All I ask of you is to practice all the actions of this
method without questioning and with faith that they will work. Because they will
to function.

That's all.

Let's start now.

21
 I - FEEDING

I'll first tell you the foods that I eat or have eaten, and that
they were what my stepfather also ate during his recovery.
They are my favorites and gave me the best results.

But I will also include a list of similar foods and others.

what I was discovering and that help, because that way you have a lot
more options.
Note: I will be very objective in this part, because it is already time.
let's see here... I won't detail the properties of each
No food. Just the main thing you need to know!
ASPARAGUS AND CELERY

Pros: I highly recommend them. They are among those that I feel
that give me more results. They were one of the first that I started to
I consumed it and right in the first few days I felt my body reacting well!

Disadvantages: I hate their taste. It seems like I am chewing on a

wet styrofoam.
How to consume: there are several ways to consume them, but since I am
I eat them raw right from the left kitchen!

MEL

Pros: One or two tablespoons already provides good energy.

It never loses, ever! You can store it for as long as you want.

Cons: I don't know how it is in your city, but here in mine to find
a 'true' honey is a bit complicated. There are some crooks that
They make a syrup and sell it shamelessly. The solution that I

22
I found it was to buy directly from a friend of my stepfather.
his city.

How to consume: however you want. It can be pure or

so putting on toast, these things.

AVOCADO

Pros: best fruit in my opinion. You eat it and feel satisfied.

so it even helps with weight loss, as it has 'good fat'. I am not
nutritionist to explain it to you, so I won't even try. But the fact is that
You should always eat avocado because it helps in the fight against e.p.

Cons: the price has a lot of variation here. Sometimes I find

cheap and sometimes they charge an arm and a leg.

How to consume: pure, no sugar, FOR THE LOVE OF GOD! Yes, I

I know the taste is a bit weird without sugar. But it's the best for you!

BANANA

Pros: another excellent fruit. I eat at least two bananas.

Day (I like the small one, but it can be any one). Among others
things that banana helps to increase libido and makes ejaculation more
fart

Cons: surprisingly, there are no cons for me.

Everything is great with the banana.

How to consume: however you want... pure, fruit salad,

vitamins... just avoid (I can't stop saying) the addition of sugar. Sugar is
a poison.

EGGS

Pros: eggs are among the "universal foods". Almost everyone

I eat eggs, but many people eat them wrong (fried, with farofa, etc). Eggs have

23
vitamin D and tryptophan (I'll explain later what this tricky one is about)
tryptophan has its benefits). Eat at least 2 eggs per day.
Disadvantages: it's hard to get free-range eggs. So we'll use the ones from the farm instead.

(I prefer the reds).

How to consume. Stews, to the point! Or else scrambled, with seasoning.
lightly, preferably using olive oil! Do not prepare it like frying.
soy oil, NEVER! And it's also not worth swallowing it raw like Zezé.
de Camargo, otherwise soon you will be walking around wearing
tight pants and singing It’s love...
LIVER STEAK

Pros: After I learned that liver steak helps to increase the

sperm, libido, and it still gives energy for sex I became a client of
butcher card near my house.
Disadvantages: I was never a fan of the smell, and if it is poorly prepared, it gets even worse.

worse.

How to consume: I do it in two ways. I boil it and put it in

a vegetable soup (I'll talk about them soon) or then I make that steak
onion in style. Just make sure it doesn't turn out too well
past. Better to the point. The crazy thing is that my stepfather arrived at
eat it raw. I don’t recommend that. Are you crazy.
CEREAIS (AVEIA, CHIA, LINHAÇA E QUINOA)

Pros: Cereals are everything you can imagine that's good to end.
Come on. I'm not talking about boxed cereals, you big head.
(like Kellogg's, those things). I'm talking about oats, chia, flaxseed.
the quinoa, which you can easily buy in supermarkets and health food stores
natural products. There are many others, of course. But the ones that I eat
it's these... especially the oats.

24
Cons: depending on the size of the city you live in, you
it may be a little difficult to buy, but over time
Their validity is long, when you find one you buy it.
greater amount.

How to consume: instead of eating a 'bread with butter' in the

breakfast, which will only make your belly grow, you
replace with a mug of milk with oats (you can add chia, flaxseed
or quinoa if you have it). Or you can mix oats, banana, and honey.
It becomes quite tasty (not to mention that it's like a cross between
direct, Mike Tyson style, straight to the face of premature ejaculation and the
lack of libido.

Well, these are the foods that I normally didn't eat, and that
I started eating almost every day, and it helped me.
besides overcoming the 'problem'.

I tell you this with complete certainty, as in just a few days I felt a
brutal difference in my body. I felt more energetic, less
anxious and more focused.

I never imagined that a simple change in diet, without

need a lot of fuss or complications, could make a
difference in such a short time.

I always thought this was talk from nutritionists or hipsters.

But I have always been wrong. Because it does make a difference!

SOME TIPS

25
Don't try to complicate what is simple. If you are going to try to do a
a very elaborate diet, a radical change in your habits, soon
You will get tired and give up. We don't want that.

- Respect the limits of your body, and I know you are a guy
worker is busy, so just go for the simple option. Go through the
fruit shop, buy whatever is there. Don't hesitate to buy eggs and
bananas and, when possible, buy some cereal.

If you live with your wife, ask her to help you. If not
I wanted to tell her the reason, but there's no need. Just say that you want to.
change your diet, if you want to feel better, she will understand
At the time and will be very happy to help you because she is the main one.
interested in your improvement.

OTHER IMPORTANT FOODS

As I said, the list above is what I eat and what helped me.
a lot. But there are many other foods that serve the same purpose
and what you can consume to help diversify your diet
and your options.

Dark chocolates: are identified as one of the foods that

they stimulate blood flow to
penis. Dark chocolates contain L-Arginine Hcl, an amino acid.
important that regulates hormone production in the body.
Note: dark chocolates are not like Diamante Negro. They are
chocolates with a high cocoa concentration and therefore are more
expensive and harder to find. It seems obvious, but I have already been told.
to ask.

Carrots: Carrots are filled with vitamins and all the

forms of essential minerals. Vitamins in carrots help to

26
strengthening the penile muscles also helps in the regulation of
blood flow to the penis.
Nuts: They have properties that greatly aid in the healing of dysfunction.
erectile and also of premature ejaculation. Walnuts are wonders of
foods to cure premature ejaculation. They are rich in
essential proteins and minerals. They are just not on my list of
foods because I have an allergy. It's eat and my face swells. But
that friend I mentioned in the video, Pedro, eats almost every day
and told me that it is beautiful.

Note: unfortunately, it is not everywhere or in every city that you

find nuts to buy.

Onion (white) and garlic: garlic and onion contain good amounts of
B complex vitamins, important for combating stress and the
discouragement. They also have a crucial ingredient in their composition.
what drives sexual movement: allicin, which regulates the flow
blood flow to the penis. More flow, more erection, more confidence.

That's it. There are many other things I could put here about
food, but the aim of my guide is to be simple and efficient, and
just make sure you introduce as many of these foods as possible into
your diet that you will soon see the results. Simple, powerful and
works really well.
Important note: it is not the aim of my guide so I will not stay
trying to regulate your habits here, but if I were you, I would give a
moderation in alcohol and cigarettes (if it applies to you, of course). Some
they think that alcohol helps because it relaxes you, but that's
deception. To work, more or less, you would have to be
in a perfect state of alcoholic relaxation, hard to achieve.
If you go, you risk getting flaccid; if you don't go, you become more tense.
still. And I don't even need to say anything about the cigarette.

27
 II–SELF-KNOWLEDGE AND EVALUATION
THINK LIKE A WINNER
Since what you have in your hands is a performance goal,
you want to start this like an athlete would - with confidence,
training and determination.

All professional athletes practice visualization to

improve their performance. They continue to see themselves
winning, winning and winning.

They spend hours mentally visualizing their performance until

they will be impeccably perfect in their minds, and when
they end with their minds they go and strive their bodies
with training.
At a physical level, there is little or no difference in an athlete.
A professional and an amateur. The difference lies in their minds.
The winner knows that he will do it. He never stops believing and does not accept the
idea of failing.
If something goes wrong, he doesn't see it as a failure, but
learning.

He thinks: "I learned my lesson, I won't make the same mistake"

next time.

Now I am stronger than before.

This is how a winner thinks.

There is no failure in your mind. No idea of failure at all.

Only learning and success.
I know that you went through tough times because I went through them too.
they also are. But if there is one thing I've learned it is that if you are

28
working as hard as you can, but things start to
go wrong and you hit rock bottom, it's because you are really very
close to victory.

Victory hides around difficult moments.

This is the attitude you need.

Energy, determination, confidence, and flexibility.

Flexibility is the ability to adapt to learning that

you receive and anything that happens to you or around you
from you so that you achieve your goal.

Remember that your goal is the most important thing you have.

A famous quote by Richard Blander says, 'Why be yourself'

"When can you be someone much better?"

Last thing. Don't multitask. The day I started to

to conquer things in my life was the day I moved from
multifunctional for "uni functional".

I know you have many goals and dreams, but you are not going to
achieve nothing if you scatter your energy among them.

You have a goal now: to last ten minutes (or whatever you want)
you wrote) in bed. Forget all your other goals.

Concentrate all your energy, body, mind, and soul on achieving it.
this goal. Forget everything else, put all your energy into
direction to your goal of ejaculatory control until you succeed.
Continue practicing activity number 1 (which I will send you shortly).
every day and prepare for more.

29
KNOW YOURSELF
To make things easier for yourself, it is important for you
to have a clear example in your mind of how ejaculation works.
Basically, the body gives you at least four big signals to
say that ejaculation is on the way. And you want to be aware
of them.

Signal No. 1 - High pressure in the penis. It occurs when the

Ischiocavernosus reduces blood flow, blocking blood.
inside. The pressure inside will rise to a peak.

Signal no. 2 - Slight relaxation in the "pressure" of the penis right after the
pico. When you feel this subtle relaxation due to the release
of blood, you know that the contractions are about to begin.

Signal No. 3 - The collection of sperm at the base of the urethra that resembles
a feeling of tickling.

Signal No. 4 - Contraction in the Bulbocavernosus muscle

When a certain limit is reached, your muscle
Bulbocavernosus will receive a signal to contract and expel the semen.
outside the urethra.
Therefore, the first thing you need to do is to increase that
limit to delay the "trigger" - and that's what we will work on in
course of the method.

Know your mind.

In order to solve the root of this problem, let's take a look at
How does your mind work when left alone without control.
When your mind is out of control, it usually does not move in a
line, (this is from thought to thought), but moves in
30
loops (thoughts on top of thoughts) making sense outside
from your experience.

Here is an example so you can understand what it means

let's say you have a problem with your account
phone and you call your provider and talk to someone from
customer service. So this attendant starts to yell at
you. What would your reaction be?

You can get angry, for example. Why?

See how it works:
1. Real-world experience = the guy yells at you

2. First loop: You think "about" the experience and give it a

the face screaming at me means that it is me
disrespecting

3. Second loop: You think about your interpretation 'Me

disrespecting is unacceptable!

4. Third loop: You think about the interpretation of your

I cannot tolerate unacceptable actions!

Result: you feel angry.

And the more you think "about" it, the angrier you get, and
but you distance yourself from the actual experience that was: "you listening
someone speaking in a louder voice than you.

You realize that "hearing someone speaking in a louder tone of voice

What you perceive objectively is all that you are?

31
Let's move on because your mind is wonderful and if you
had different experiences, education, and memories, could have
followed thousands of other directions.

For example: let's say that someone you care about had
problems with your ears in the past and was used to
speak loudly due to this condition. In this case, could have followed
this path.

The customer service person shouts at you.

First interpretation you have: "he may have problems with

audition, just like my friend.

You think about your first interpretation: 'it's very sad that
This young man has these problems. You feel compassion.

You think about how sad it is: you realize how much you are
lucky to be able to hear properly.

Result: You feel grateful.

Or then:

Cara shouts at you.

2. This is a little strange... Why is he doing this?

Tonight I will tell my friends about this.

It's funny.

Result: You laugh.

Your emotional reaction does not come from what actually happens in
external world, but of the meaning you give to your perception.
You now realize how your mind distances you from the experience itself,
potentially in many different directions?
32
In the case of sex, an untamed mind usually jumps from
perception of the experience itself, leading it in 'loops' of
exciting thoughts. These thoughts (mental stimulation)
they make you go through the ejaculation process quickly,
bringing it closer to the point of ejaculatory inevitability, even without
contact.

In this case, when the contact itself begins, you reach the climax.
quickly and ejaculates within seconds.

That is why it is imperative that you learn how to stop this "loop".
unconscious mind, because that is what brings you close to ejaculation
without you even noticing.

You need to tame your mind and place it where you want it to be.
be.
In activity number 2, I will teach you how to 'tame your mind'.

I'm not inventing anything new here. In your own way.

Tantric practitioners have talked about this principle for thousands of years.
years. This is what your philosophy is about: focusing your attention on
your sensations "in the now" and preventing your mind from getting lost.

Sex is a complex experience and you would fail applying your

perception ability in him, just as you would fail in college
if you hadn't gone to primary school first.

You need to apply your concentration to easier experiences.

first before daring to do it with sex and the muscles of
pelvic diaphragm.

So, to begin with, let's learn to 'feel without thinking.'

practicing with a simple act, like sitting down. Once you
having done this successfully, you are ready for the 'rock'n roll'
with more sexual exercises
33
 III–ACTIVITIES
ACTIVITY No. 1
Duration: 10 minutes a day, for 30 days.

Sit somewhere comfortable, close your eyes, align your

column and place your hands on your lap, one on top of the other, with
palms up and fingers touching.

You can also simply sit in a chair, just

Make sure your feet touch the ground and your back is straight.

During this exercise, you will probably forget about your spine.
remember her and keep completely straight. For some reason, keeping
the straight column makes the exercise much easier and more efficient.

Create a mental scene of a porn movie with you and a partner.

hot (can be your wife, girlfriend, or anyone that you
you want). You two are naked and start having sex. I want you to
you see yourself in total control of the situation. See yourself confident,
proud and completely in control as you turn her and penetrate her
as much as you want.

If you can't see yourself as confident in your mental movie,

repeat, repeat and repeat until you can clearly see yourself
super confident and penetrating like a porn actor for hours
(mental time! Not real).

Have fun creating your mental movie and remember to be a great one.
director. As a good director, you need to change the angles of
cameras, where you can see yourself from the outside and one in first person
where you see her body from your point of view and you are not
visible in the image.

See you succeeding.

34
This mental exercise is your foundation for everything.

It can be difficult at first and you may find it complicated to create a

mental film and keep your concentration on it, or currently feel
comfortable and well watching this movie.

If you feel nervous and uncomfortable with the film, or continue

Having fun, that's good. It means we found the first thing.
on which we need you to work.
I went through this and I can assure you with all certainty that this is
just a phase. With practice and concentration you can put
your mind wherever you want it to be. This takes some time.
You won't be able to imagine a perfect movie today, let alone
at the end of this week. Of course, if you can do that it will be very
good and you will experience faster results, but go with
calm down. Try to create this movie for approximately 10 minutes in total
the day as soon as you wake up.

And how will you know if it's working?

You will know when you have created a good movie because you will feel it.
euphoric and comfortable while watching it. His emotional reaction is the
your feedback to find out if you are on the right track.

Do not settle until you can see a mental movie of yourself

totally confident and in control while penetrating your partner
for hours, while she screams with pleasure and you feel comfortable and
good seeing that.

If you have no idea what a confident person looks like,

take James Bond as an example. Or watch a porn star and imitate him.
in your mind.

You need to practice your mental movie every day until you achieve
your goal in real life. I know it's quite complicated to remember
35
do something every single day, but this exercise requires that you do it
every day.
You may have promised yourself to do something every day in the past and if
forgot, right? Well, I'm sure that you never did
You forgot to wake up. I'm sure you did that every single day.
of your life.
So, here is the solution to your problem: we are going to connect the act
to agree and practice Activity No. 1 so that you do not forget
deal.
After a lot of experimentation and a lot of feedback from the guys that I
I helped, I can tell you that this is the best, easiest, and most effective.
moment to do your exercise. The first thing you
you need to do this as soon as you wake up: sit on the bed and do the
exercise.

So, after that you go to the bathroom, have your breakfast and
everything else.

Action No. 1 needs to be done as soon as you wake up. Don't leave the
bed until you have done this exercise. If you feel
embarrassed or if you care about what other people think
In the room, they can think about you, just say it's an exercise.
for relaxation and needs five minutes for themselves. They cannot
see what you are thinking, so don't worry. Remember,
you need to be successful in your mind before being successful in
external world

If you are new to this idea, it may seem like child's play.
for you, but try. Try a few times and you will be
impressed with the results you will achieve.

36
ACTIVITY NO. 2
Duration: 6 minutes per day, for 30 days.

Sit in a comfortable position with your back straight.

Again, having your spine straight is everything and do your exercise a hundred times.
easier, so make sure to do it.

After a while, you will forget your column, but keep going.
remind yourself and straighten it again.

All I want you to do is inhale and exhale through your nose and
pay close attention to every sensation in your body.

Paying extreme attention is the key phrase here.

Feel the chill of the cold air in your nostrils when you inhale and the warmth when
you exhale, feel the texture of the air and the sensation of tickling.

These sensations are very delicate and require concentration. Not

I expect screaming or intense feelings, not at least in the beginning.

Don't say anything. Don't verbalize what you perceive.

Don't say: 'Oh, this is cold, oh this is hot' nothing. Not even say the
word 'nothing'.
It's good to perceive the sensation.

After a while you will start to notice that other parts

from your body are trying to get your attention and your body can
start to feel uncomfortable.

Don't fight against it.

If your knee is warm and trying to get your attention, move your
concentration on your knee and feel the sensations there. And if your

37
the ankle is falling asleep and is dragging your attention there, follow
that.

You will soon realize what a well of sensations your body is. And I
I bet you never noticed that before.

So, notice the physical sensations in your body and move your
attention to them. Feel the touch of your pants on your legs, the
heat from your hand to the other hand and so on.

If you feel the need to move your hand or back, do it a lot.

slowly and feel all the sensations when you do this. Let
your body can move a little if you want, but remember to feel
everything when it moves.

At first it is complicated, but with time and practice you will see what
It happens: your body will relax, the sensations will become more subtle.
and you will feel a deep sense of contentment.

You will know when you have that feeling.

When you have it, you completed the exercise successfully and are ready.
to move on to the next stage.

During the exercise, your mind will try to take you far along the
sensations associating them with emotionally appealing memories or
future experiences.

This is daydreaming.

If you allow your mind to take you away from the experience to the first
And according to the second 'loop', it will be difficult for you to regain control. You will

to get lost in your thoughts until you "wake up" after

a few minutes and remember that you were doing the exercise.

38
Don't worry. It's normal at the beginning. When you 'wake up' from
Just return to the exercise and focus your mind.
in your feelings.

Be aware that unlike what some people usually

say, your mind is not your enemy, far from it. It only does what it is
used to doing.

Keep practicing this and the next exercises and soon you
will transform your mind into your best ally.

ACTIVITY No. 3
Duration: 10 minutes a day for 6 days

Just like for the previous exercise, sit down, close your eyes,
inhale through your nose, focus your mind on every subtle sensation and
less subtle and let your attention move with them in your body.

Now, keeping your eyes closed, stimulate yourself until you have a
erection and start to masturbate.

Notice the sensations throughout your body, move your mind until
them, pay attention to them as if you were receiving a
massage and wanted to feel the intensity of each sensation.

Note that wherever you feel pleasure, there will be a slight

muscle contraction. Relax.

Feel the pleasure growing inside you as you masturbate.

You don't have to stay quiet. You will notice that moving your hips and
your spine will help you spread this pleasure throughout your body.

When you get close to the point of inevitable ejaculation,

stop.
39
Stop there.

Put the pants back on and leave the house.

This exercise is more for your mind than for your body.

He will train you to focus on your feelings and "stay with

they are, even when they are as intense as the excitations are.

Remember to practice

Remember that both exercises have a doubled power.

(like a superhero).

First they will teach you how to feel the sensations in your body,
what will be useful when learning to feel your pelvic diaphragm, and
then they will put your mind "in place" avoiding that spinning
useless that brings you close to the climax without you even realizing.

Notes: the activities can be practiced one after the other, without
problems.

INCREASING YOUR LIMITS

The exercises from the previous chapter were designed to train your
concentration.

As I already said, it is important that you take control of your

mind and place it where you want it to be, otherwise, it
most likely it will take a direction that will lead you to the climax
before you want.

I told you how ejaculation works from a point of view

mechanic.

40
The objective of the chapter you are currently reading is to enhance your
limit and strengthen your mind even more by exposing it to different types of
stimulation.

To simplify things for you, I will divide this into a

four-week training. Everyone is different. For some
four weeks will not be enough (because they need
spend more time on a specific exercise or are not able to
train frequently enough) for others it will be faster.

You need to adapt the homemade method according to the feedback.

received during the exercises and move to next week
only when you can confidently say that you have mastered
your current weekly training.

At the end of each week, if you have completed the exercises as

described and feeling confident and proud of your improvements, you
you have permission for an ejaculation.

For next month, you cannot ejaculate more than once a

week (if you are around your twenties or younger,
you can ejaculate twice a week, because if
if you don't ejaculate you will probably have wet dreams of
any way).

Preparing for battle

Before starting each exercise, it will be useful to take some time to

prepare for battle
It will be difficult, it makes no sense to deny that. Promise yourself that
even if it is challenging and sometimes you will want to stop,
You will give it your all and always finish the exercise.

It is important that you determine why you are doing this.

41
What is your motivation?

Summarize it in one or two words and write it on your arm, hand or

in any visible place.

Repeat these words to yourself whenever you need a

kick in the butt to help you finish the exercises.

For all training sessions during these four weeks, you

You will need a timer and privacy.

About the stopwatch.

At the beginning of this book, you wrote down your goal somewhere. Go to
Open and read this paper or file. Read what it says. How many minutes
Did you decide that you wanted to last?

We will use this time for our exercises, as long as

be more than 30 minutes.

If your goal is 30 minutes or more you will use your goal as

your reference time. If it is less, you will use 30 minutes.

INITIAL TRAINING: FIRST WEEK

This week you will be practicing two exercises: masturbation
basic visual stimulation.

You want to train as much as possible, starting with the first

exercise and alternating them during the week.

Remember that you cannot move on to week two until

You can easily do the exercises from week one.

42
strengthening the penile muscles also helps in the regulation of
blood flow to the penis.
Nuts: They have properties that greatly aid in the healing of dysfunction.
erectile and also of premature ejaculation. Walnuts are wonders of
foods to cure premature ejaculation. They are rich in
essential proteins and minerals. They are just not on my list of
foods because I have an allergy. It's eat and my face swells. But
that friend I mentioned in the video, Pedro, eats almost every day
and told me that it is beautiful.

Note: unfortunately, it is not everywhere or in every city that you

find nuts to buy.

Onion (white) and garlic: garlic and onion contain good amounts of
B complex vitamins, important for combating stress and the
discouragement. They also have a crucial ingredient in their composition.
what drives sexual movement: allicin, which regulates the flow
blood flow to the penis. More flow, more erection, more confidence.

That's it. There are many other things I could put here about
food, but the aim of my guide is to be simple and efficient, and
just make sure you introduce as many of these foods as possible into
your diet that you will soon see the results. Simple, powerful and
works really well.
Important note: it is not the aim of my guide so I will not stay
trying to regulate your habits here, but if I were you, I would give a
moderation in alcohol and cigarettes (if it applies to you, of course). Some
they think that alcohol helps because it relaxes you, but that's
deception. To work, more or less, you would have to be
in a perfect state of alcoholic relaxation, hard to achieve.
If you go, you risk getting flaccid; if you don't go, you become more tense.
still. And I don't even need to say anything about the cigarette.

27
Start by sitting down, closing your eyes, and inhale and exhale through
your nostrils. Focus your mind on your sensations, feel them through
your body and move your focus with them.
Stimulate yourself until you start to get an erection and remember to feel.
every sensation while you do.

Set the timer for 30 minutes (or any time of

reference that you have).

- Next, take the "sexual position" you want to practice, such as

for example. So, stay in the chosen position and masturbate
(keeping the eyes closed).

Pay close attention to your feelings, and when you feel that
you are getting close to the point of ejaculatory inevitability,
start to slow down and then stop.
Breathe. Place your hands on your hips and relax until the erection.
start to decrease.

When your erection reaches about 80 percent, start again.

As before, slow down and stop when you approach the climax.
So, start over.
Continue repeating this cycle until the alarm goes off.

When that happens, put your clothes back on and do what

you should do on this day.

Do not ejaculate. As I said before, you are allowed to ejaculate.

once on the weekend and only if the exercises have been
dominated.

It's hard, but that's why it's called training.

44
Do you think runners enjoy their training sessions?
Do you think martial artists enjoy killing themselves by stretching?
jumping and punching?

I don't think so.

It is difficult, sometimes terribly difficult, but be proud of your

work, keep practicing and have faith.
The conditioning of excitement will do its work and you will reap the rewards.
rewards from your training in the near future.

ACTIVITY No. 5 - VISUAL STIMULATION

Duration: 20 minutes per day, for 6 days

In this exercise, you don't need your hands, just your

eyes and ears.

Take the sexual position you were using for the exercise.
previous, whether on your knees, standing or any position.

Take off your pants, set your reference time on a timer

and put on a porn.

Watch the movie and feel the sensations inside your body. This time
it will be even more complicated to concentrate your mind on your
feelings because the movie can easily distract you. Try hard
to concentrate on your sensations.

Compare with the ones you were feeling in the previous exercise.
What is this type of excitement like? Does it resemble physics? Is it different?
in what?
Remember not to touch yourself.

If it happens, you need to restart the timer.

45
When the exercise is finished, stop the movie and do something else.

At the end of the first week, if you managed to do all your

seven training sessions in a maximum of two weeks (by
less one exercise every day) and starts to find it almost easy
resist the desire to ejaculate, you can reward yourself by ejaculating
once.

Next, move on to start the second week.

INITIAL TRAINING: SECOND WEEK

If you survived the first week, it means you are
developing a 'resistant skin', which will be useful this second
session.
There is only one exercise in the second week. One that you have to
do it every day.

If you can't do it every day, do it at least seven times in a month.

maximum two weeks, before assessing if you are ready for the
third week.

ACTIVITY Nº 6 - MASTURBATION 2.0

Duration: 20 minutes per day, for 6 days.

Do you remember the basic masturbation exercise that you used?

Last week? Right, you will need it now.

Masturbation 2.0 is basic masturbation in sexual positions that

Do you like a porn movie playing in the background more?

Your eyes must be closed, so you can't watch the

movie, but you can hear it. This way, you will add some
auditory stimulation to your physical stimulation.

46
Just like before, focus on your sensations (now it will be
more difficult) and move your mind with them.

When you are getting close to the point of inevitability of

ejaculation, decrease and stop. Allow your excitement to decrease a
little and restart.

Repeat the same process until the timer (with your time
of reference) touch.
At the end of the week (or if training sessions), if you have managed to
maintain control and not ejaculate, if you feel that you are
building a resistance in your body and is happy with it
improvement, you can reward yourself by ejaculating once.

Next, move on to the next week.

Initial Training: Third Week

If you are still alive, be proud of yourself and get ready.

to add visual stimulation to your masturbation.

ACTIVITY No. 7 - MASTURBATION 3.0

Duration: 20 minutes per day, for 6 days.

This is exactly the same as masturbation 2.0, but with your

eyes wide open, watching porn.

So, let's say that, for example, you decide to train in your bed,
sitting on his knees like in dog style.

Put the porn in front of you so you can watch and

masturbate at the same time.

Concentrate your mind on your sensations and follow them within your
body. What is the feeling? Do you notice any difference in your
47
sensations of when you only had physical stimulation or
just visual?

Keep your attention on your sensations.

Stop and pause (stop playing and stop watching) when you arrive
close to the point of inevitability of ejaculation.

When your excitement decreases a bit and you feel ready,

start again, so when you're close, slow down and stop.

Repeat this cycle until the timer goes off.

Next, turn off the porn, put on your clothes, and do something else.
thing.

This exercise would have been almost impossible for you to do some
Weeks ago, did you notice that?

Now, even though it is very difficult, you can control it.

Very good.

Remember that you are increasing your ejaculation limit.

making your body accustomed to the large and continuous
excitement (this process is called "conditioning of
excitement.
You are also strengthening your concentration by maintaining your
mind in touch with your sensations, what gives you the power to
recognize when you are getting "close" and back off -
even when you are being bombarded with stimulation.

Finally, the perseverance of your mind in resisting the desire to

ejaculating is making you stronger, giving you more control over
your biological sensations.

48
After a week of great practice and if you are happy with your
improvements and found it quite easy to practice Masturbation 3.0,
reward your hard work by ejaculating once.

Then proceed to start the fourth week.

INITIAL TRAINING: FOURTH WEEK

This is the last week of your month of 'pure resistance'.

If you managed to practice all of your exercises from the past

three weeks, your mind should be strong enough by now and
you will probably find this last exercise quite easy.

ACTIVITY No. 8 - MASTURBATION PRO

Duration: 20 minutes per day, for 6 days

The exercise for this week is exactly the same as the one you did.
last week more use of lubricant.

Choose silicone-based lubricant, they are better.

The use of lubricants will enhance your experience and leave it

more intense physical stimulation and the hardest exercise.

Be careful because with all this stimulation happening, it will be

it's hard to concentrate your mind on your sensations.

Pornography will easily distract you, you can get lost in it.
sensations, losing the point of ejaculatory inevitability and ejaculating.

This is the challenge: to feel these intense sensations, to control your

attention and decrease when necessary.
49
As usual, stop when you are getting close.
Repeat the cycle until the alarm rings.

At the end of the fourth week, celebrate your improvements and reward yourself.
your hard work, allowing yourself to ejaculate once.
Prepare yourself for new challenges in the next chapter.

Press it

During your practice, you may sometimes lose the point of

ejaculatory inevitability and to ejaculate. It is normal and part of your curve.
of learning.

But if you feel that you stopped stimulating too late and are
getting close to ejaculation, even without physical contact, actually
you can do something about it.

Squeeze the head of your penis and it will pump some

blood out, releasing sexual enhancement and reducing arousal
(you can see a little pre-ejaculate coming out of your penis
when this technique is used.

Use the technique of squeezing ideally before contractions

they will begin, not long after your first contraction, otherwise
if you have the second contraction and then push, you
you will probably see the sperm coming out of your penis as soon as you
let go of your fingers.

You need to pay attention to this. The urethra can get damaged if
you let your sperm get trapped inside, then if you lose the
point of inevitability and the sperm is being expelled, let go of the
fingers and let it out to protect your urethra.

50
The next chapter is about control.
BUILDING YOUR EXCITATION-CONTROL MAP
Our quest for better performance in bed revolves around a
central principle: control.

All we want is control. We want to be able to control.

our body during sex and deciding when (and if) we want
ejaculate.

Control is a feeling. You feel in control. You feel that

has the power to choose, to decide, to do things
It will happen. It is a feeling that we have all experienced.

But when do we feel in control?

PREDICTABILITY IS THE ANSWER

When you can accurately predict what will happen, you...
feels in control, unlike when you have no idea what
It's happening. You don't feel in control.

For example, when you are driving a car, you know that if
if you turn the steering wheel to the right, the car will turn to the right. If
if you brake, the car will slow down. You know what will happen and
This feeling of "knowing" makes you feel relaxed and in control.

From the moment you do not know what will happen, you
does not feel in control.

If you have 20 years of experience working as a teacher,

you know exactly what kind of reaction you will receive and you know
what to do in any possible situation that may arise.

The same applies to sex, probably for years of

practice you could develop an intuition about how your
excitement grows in your body and how to act in relation to it. But I
51
I don't want you to spend 20 years of your life when there is a
the fastest way you can get started right now.

Again, predictability is the key to control. As we

do we make a predictable experience?

Naming things, classifying and labeling them, this is coding. Codes

they are everything and everything is coded.

The language itself is a code, a code that we use to describe

things and make them make sense in our minds.

Coding an experience makes it predictable. When you learn to

encoding your excitement you know that after the sensation X, if you
continue penetrating that specific rhythm you will reach to
sensation Y, etc.

This gives you more confidence and inner peace because you know
exactly what will happen and where your specific actions will take you
will lead. At the same time, this inner peace will make you relax more and,
therefore more open to your sensations that will help you to
manage your excitement and last longer.

Coding excitement for better control

After mapping your sexual sensations, you will know that

after sensation X comes sensation Y and then sensation Z and
so the ejaculation

And this is your map. Your code.

So you know that when feeling Y arrives you need to

take some kind of action to deal with your excitement, such as breathing
or relax your pelvic muscles, for example, or else you will
reach the Z sensation and ejaculate.

52
As mentioned earlier, mapping your excitement is just a phase.
Eventually you will feel your pelvic muscles and your
behaviors and that will be enough.

I know that all this about codes may seem a bit scientific,
but you only need this map at the beginning, as you need
a map to get to your hotel when you are traveling by
holiday.

After a few days enjoying the holiday, you will no longer feel
need to check the map again because you know where
Everything is. The same thing happens with your sensations. Then
after a short period of practice, you will absorb everything and you will
to know what to do.

So let's create this map now.

Remember that creating this map is really important and will help you.
to place at a different level than 90% of the men out there, who
They age in the dark without recognizing the signs that their bodies show.
send me.

A map will also make your sensations repetitive, which is a

key step to turning your new stamina into a habit.

ACTIVITY No. 9 - FIRST MAPPING

15 minutes per day, for 3 days.

Put a piece of paper and a pen near you.

Start this exercise as if you were doing Action No. 3.

Sit in a comfortable position, place one hand on top of the
another with palms facing up, inhale through the nose and move your
attention to feel everything.
53
Now get ready to map your feelings.

Start by simulating from when your penis is flaccid,

keep your eyes closed and feel the sensation inside you
body. Give a name to that feeling you feel first
when it starts to get excited, like "number one", for example,
or anything you want. Open your eyes and write it down.

Close your eyes again. Masturbate and feel the pleasure grow.
inside you. If your sensations are changing, name them.
next sensation you are feeling, such as "balls"
"hot" or "getting there" or anything.

Continue masturbating, naming and noting every sensation that

you feel in the order that you feel.

Note that your heart rate and excitement are better.

paths and walk together. You can keep an eye on your
heartbeats to monitor if your excitement is growing
in intensity. You will notice that the more excited you are
is, faster are your beats.
Masturbate, feel, and write down each variation of the sensations.

When you are close to climax, slow down and stop. Be sure.
to name the sensation that anticipates its inevitable point of
ejaculation. This level of excitement is your current limit and it is important
be well known, so stop.

Let your excitement diminish, feel it go down in your scale and then
start over, just to make sure that you really
he noted the feeling that identifies the approach of his point
inevitable ejaculation.

Name it, for example, "I will explode" or "I want to die" or
"AAAAAAHHH" or anything like that.
54
So, with extreme attention, masturbate and go beyond that point, going
to your limit, see if there is any other sensation that you can
map and ejaculate (try not to do this on the paper you are on)
writing your map).

Note the last sensation, such as "orgasm", "number 100" or

anything.
Of course it is your responsibility to make this map as accurate as possible.
possible, filling in the gaps between each step and detailing it.

The more detailed the map is, the more you will know about your
feelings and more you will feel in control.

ACTIVITY Nº 10 – DOUBLE CHECK

Duration: 15 minutes per day, for 3 days.

In order for you to get familiar with your excitement, you need to test.
your behavior with a visual stimulus.
So as in Activity No. 5, stay in a sexual position that you
like being on your knees if you are in the doggy position and
watch a porn movie in front of you.
Remember that, like in Activity No. 5, you are not allowed to...
touch.
To keep your hands busy, hold the paper and check how
your excitement goes. Feel now that you only have the stimulus
visual your excitement follows the steps you discovered
previously or if she behaves differently.
Note any difference you notice.

55
ACTIVITY NO. 11 - TRIPLE CHECK
Duration: 15 minutes per day, for 3 days.

As in Activity No. 7, get into a sexual position, watch one

porn and masturbate slowly.
Place the map near you and check if your excitement grows.
as you described her. If something happens differently, just note it down.
next to.
Remember to be scientific. Name each small step that the
your feelings take over. If at some point you are not sure of
what feeling did you feel, slow down, let your excitement go
reduce a little and return to that specific point of excitement
again.
You can discover new levels of excitement, but most of the
Soon you will feel the sensations just by switching faster than
during simple physical stimulation.

- FIND YOUR COMFORTABLE LEVEL OF EXCITEMENT

Practice Activities 8, 9, and 10 until you have memorized them.

map and be able to recognize your feelings of excitement so
easily as you would recognize your brother on the street.
Create an accurate, definitive, and detailed map that represents the
evolution of your sensations from the beginning of excitement to the
ejaculation.
Go very slowly, be a scientist and write down each difference that you
to feel.
It is very, very important that you find your Comfortable Level of
Excitement. What I call Comfortable Level is a level of
excitement that you feel in control, calm and comfortable.

56
It usually stays in the middle of your map, it’s a level where you feel
that could last for hours.
For example, let's say your map is simply numerical, from 1
100 is where one begins their excitement and 100 is the orgasm.
You probably can't control the feeling 80 for long.
time, because being in this state of pleasure, even without a
additional stimulus will make you go to 82 and then 85 and then you
You might be a little scared because it's very close to 90.
But if you can stay at 55 instead, you
I could probably feel this sensation for hours without having.
any significant increase in your excitement. At 55 you
you probably feel confident because you know that the
ejaculation is 45 steps away.
You can identify your comfortable level because it is what you
feel confident, in control and at ease.
At the beginning of your comfortable level of excitement is probably quite
low and that's good. Over time and when you start to
experience your first successes, you will naturally become
improve and move your Comfortable Level up.
Managing to keep your excitement at a comfortable level by
As much as you want will be your goal in the next chapter.

57
 TO ENJOY OR NOT TO ENJOY

In the previous chapter, you opened your eyes to your sensations through the
first time in his life.
After creating a map, now you know how your excitement is
behaves and can recognize these stages in your body. If you
by practicing simple resistance training, you also
is creating a tolerance to pleasure that will stretch your map and
increase your limit more and more.
You also identified your comfortable level of arousal and I am
about to give you the techniques you need to stay
at this level for as long as you want.
Do it wrong
The ability to learn when you try things is
extremely important. To be honest with you, being able to
recognizing when something worked and didn't work has been the
the most difficult obstacle for me. You really need a
results-oriented mindset to do this, and I didn't have it
before, I had to build it over time.

Since I don't want you to go through the same stress and

frustration as I went through, I designed the exercises of this chapter to
really open your eyes so you can see the effects of
your actions and being able to learn easily from them. I would like to have
found these exercises myself, many years ago, I would have
spared from a lot of pain.
Using experience is a critical skill because I can teach you
how to encode your excitement and give you techniques, but then you
you need to adapt them to your personal experience to improve your
results.

58
But don't be scared, just do the exercises that I'm giving you.
giving throughout this book and everything will naturally fall into place.
To accelerate your earnings, I will show you exactly which
the effects of your actions.
This enriching experience will open your eyes and transform
your habits forever.

PREMATURE EJACULATION VS COMFORTABLE EXCITEMENT

This chapter is divided into two parts.

In the first part, I will show you some very techniques.
effective ones that you can use to quickly increase your level
of excitement and ejaculate quickly. In the second part, I will show
for you effective techniques to keep your excitement in your
Comfortable level for as long as you want.
You should try both. In fact, it's more important that you
test the rapid ejaculation techniques than you test those of Level
Comfortable.
I know this seems contradictory and you might think about skipping the
first part, but be careful, this could be a big mistake.
When you have tried the quick ejaculation techniques, the
next time you have sex you will 'recognize' what you
is doing and will be at this moment - when you realize that
is irrationally using a technique of quick ejaculation - that
you will stop and change to a comfortable one.
You need to see your mistakes with your own eyes and what's best
way to do this if not doing it on purpose?
Get ready for fun!

59
PART 1 - EJACULATE: HOW TO EJACULATE QUICKLY
Practice Activity No. 12 below and keep your mind open to
feedbacks.

ACTIVITY No. 12
Duration: 20 minutes per day, for 2 days.

This exercise is built on Activity No. 3, so feel free to sit down.

in a comfortable position like you did in that exercise, inhale
Through the nose, feel every sensation and then start to masturbate.
Now recognize and say hello to your levels of excitement and start
the new exercise. I want you to flex your buttocks
Tighten up, keep your back straight and lock your shoulders. Continue
masturbating while tensing all your muscles and see the
what happens.
Masturbate quickly, particularly stimulating your glans and
breathe deeply, sometimes holding your breath.
At this point you must be ejaculating.
This technique is good and works very well. In this case, I showed you.
one of the most important physical principles of premature ejaculation.
These principles are: physical tension (absolutely magnificent for
ejaculation), rapid breathing and sometimes a blockage (is a
absolute guarantee and they work every time) and quick stimuli in
gland (probably the best).
In the next three days, apply these principles both while you
masturbate how much during sex. You shouldn't have many
problems mastering them.

Trying these methods for premature ejaculation during sex is

primordial for three reasons:

60
Reason one:

You have probably been using these methods throughout your

life, but irrationally. What I call techniques for
premature ejaculation likely reflects your sexual habits
current. But when you apply them rationally, everything changes and they
they will no longer be the same, because the next time you are
thrusting and flexing your buttocks, you will say to yourself: 'Hey, I
I'm using a quick ejaculation technique! Damn. That's what I
I want? I'm going to switch to a Comfortable one before it's too late.
too much!

Reason two:

You need to feel like it is allowed for you to commit.

errored and ejaculated quickly at will. Without these mistakes you do not
can learn. Most men want to do everything perfectly
while having sex, and that is a good goal to have,
but not while you are at the beginning of learning new
things. This is a learning period, and periods of
learning is full of experiments and errors. If you pass
during the learning period you will be able to have perfect sex
of your dreams soon.

Reason three:

You need to learn how to handle the situation not so seriously.

and you need to ask your partner to try this with you. If you do not
you have a girlfriend, but you are having relations with someone else
he hardly knows and doesn't want to tell her, don't worry about it. Try
61
the techniques of rapid ejaculation and put your learning and
first objectives.

But let's take a closer look at these three principles.

what you can use to have a quick ejaculation.

Focus on each of the next three days (no more than three) on
master these techniques, one technique per day.

TECHNIQUE 1: PHYSICAL TENSION

Duration: 15 minutes for 1 day.

Tensing your muscles really makes a difference when you want to

ejaculate quickly. The more muscles flexed, the better.
Why?
There are thousands of possible reasons to contract your muscles.
certainly increases your arousal and leads to ejaculation.
Some of the most effective areas you can flex are:
pelvic muscles (number one guarantee), thighs, abdomen, hips,
column and neck.
Contract these areas during sex and you will easily enjoy a
increased arousal and an acceleration in the ejaculation process.
Strengthen your spine and back muscles and you will be halfway there.
path of ejaculation. The same thing works for your neck
Keep it tense and your excitement will grow quickly. Try.

62
TECHNIQUE 2: QUICK/SHALLOW BREATHING AND HOLDING
Duration: 15 minutes for 1 day.

The same thing works here. Some say that your breath and
heartbeats are linked, and that if you breathe shallowly your
the heart will beat faster, therefore your nervous system
nice will work faster...
I don't really think it's important to know the "why" of
everything. The thing is that by holding your breath, breathing quickly and
Rubbing is a very good way to promote ejaculation.
Try it and you will see how well it works.

TECHNIQUE 3: FAST RHYTHM WITH GREAT STIMULATION ON THE GLANS

Duration: 15 minutes over 1 day.

This is another technique that works very well. Stimulate your glans.
(head of your penis) with quick and continuous friction (during sex
or masturbation) and your arousal will grow exponentially
getting close to ejaculation quickly.
Once again, I could tell you that the glans is a part.
extremely sensitive to your body, or give you more details, but the
which account works.
Try this, stimulate the head of your penis with quick thrusts and
you will see how quickly you will orgasm! Guaranteed.

63
PART 2 - NOT TO ENJOY: HOW TO MAINTAIN A COMFORTABLE LEVEL
OF EXCITEMENT

Now that you have learned to fail, let's learn how to succeed.
success.
This part should be easy now that you have already figured out what to do.
you ejaculate quickly, so at least you already know that you
You need to do something different to experience different results.

ACTIVITY No. 13
Duration: 20 minutes for 1 day.

For this exercise, start as always, by sitting down.

comfortably, breathing in through the nose and feeling all the
sensations of your body exactly as done in Activity No. 3.
When you are ready and feel some sensations about your
body, start to masturbate.

Recognize your levels of excitement, as you recognize one

friend on the street. Recognize and name them according to the map that
you created in the previous chapter: "Here is the feeling X, if I
I will continue doing this and in a few seconds I should start to feel.
the sensation Y, here we are, as I predicted...

When you reach your Comfort Level of Excitement, decrease.

the rhythm, move your hand down, close to the base of your penis, and
avoid masturbating the head.
Release each point of tension that you feel in the pelvic muscles.
(more details later in the next chapters!) just like you
release a fist and exhale when you do it. Breathe calmly
while you stretch comfortably on the couch, what if you feel
64
that cannot breathe in a relaxed way. Stop stimulating yourself
until you can. Never step out of your comfort level of
excitement. If you do, stop stimulating, feel the excitement go
although it starts again.
When your excitement drops below a comfortable level,
rub your glans or increase the speed to bring you back
to the comfortable level and always, always use this level as your point
of reference.
If you need to stop, stop.
With relaxed pelvic muscles, breathing more stretched and a
smart stimulation, your level of excitement will grow a lot
slowly or even staying at your comfortable level, even
May it be only for some time. When you do this exercise
correctly and if you have done all the previous ones, you will be able to
to masturbate all day without orgasming if you want.

65
 BODY CONTROL

Balancing physical control and mental control will allow you to

decide when you want to ejaculate. A Japanese geisha has the
natural ability to bring a man to ecstasy. If they
you can do this, you can also if you know your own
body.
Knowing the primary excitement points of your body can help you
last longer. A good physical condition is essential for
support the physical task of holding for longer. Do not underestimate the
participation of your muscles in your quest for endurance. Ask
to your partner to help in this self-discovery and sex will never be
flat.

MASTER THE PC MUSCLES

Training your ejaculatory muscles is essential for the
development of physical control. Neither pills nor accessories are
necessary. Neither gels, lotions, nor potions are necessary.
PC contraction exercises, for example, are the easiest way.
not only improve the size of the penis but also control its
ejaculation.

Think of your PC muscles like any other muscle groups.

muscles in your body: the more you train, the stronger they become
they will remain, and your ejaculatory control will improve. Despite the therapists
sexual and counselors have been recommending this technique for years,
only recently are men learning.
Everything starts with strong and toned pelvic muscles and the
ability to contract firmly for a few minutes. To have these
skills at your disposal, you need to start a daily routine
of vital exercises to strengthen these muscles.
66
The PC muscles (or pubococcygeal muscles) belong to a
group of pelvic floor muscles that control urination and
ejaculation of semen, when you interrupt the act of urinating know
what is using the PC muscle to achieve this.

The PC muscles are located between the anus and the scrotum (or
testicles). But the muscle is not something you can clearly see.
(the diagram above shows where the pelvic floor muscles are located)
located.
What is even more important is for you to identify and "feel" the
interior muscles.
To find the PC muscles, just hold your urine when
you are in the bathroom, contracting the muscles near the anus.
When you relax the muscle, urine will flow again. This is the
PC muscle.
When it is clear where the PC muscles are and what you
feeling when squeezing and relaxing, you can start a series of
exercises to strengthen them.
By strengthening the appropriate set of muscles, you will be able to
control your ejaculation every time, even with the most
intense sexual stimulation.
A weakened PC muscle can lead to:
Erections that come and go very quickly

67
Weak ejaculations. This reduces pleasure for the man.
Lack of understanding of the different levels of arousal, and,
therefore, a failure in controlling Premature Ejaculation.
Long period of time between one ejaculation and the next erection
Let's take a look at a series of exercises that will help
you to build your PC muscles and increase your power of
permanence.

ACTIVITY N° 14
Duration: 3 to 8 times a day, every day, and the number of
The necessary contractions per set are 300 in total.

Flexion or PC:

This simple routine of flexion (or contraction) is also known as

like Kegel exercise, created by Dr. Arnold Kegel.
Kegel exercises for men are used to treat the
urinary incontinence, improve performance during contact
sexual, being particularly useful in combating premature ejaculation and
in the fight against erectile dysfunction.

Kegel exercises in men improve muscle tension.

pubococcygeus, lifts the testicles, and also strengthens the muscle
cremaster and the anal sphincter and, therefore, provide the increase of the
sensitivity of the genital region and improves prostate health,
increasing self-esteem, promoting well-being.
These exercises are great for preventing urinary incontinence.
after the removal of the prostate and therefore should be carried out
daily after this surgery.
This is what you do:

68
To do Kegel exercises, a man should urinate and while
this must:
Stop or reduce the stream of urine while you are urinating,
this way you will be able to identify the muscle that should be worked on.

Try to contract the muscle that was identified at the moment when
the urine stream stopped.
The contraction should be performed with force, but initially it is normal.
that lasts about 1 second, but with practice, the contraction
it can be maintained for a longer time.
Kegel exercises should be performed at least 3 to 8 times.
to the day, every day, and the number of contractions required is
300 in total. After learning to contract the muscle correctly,
you can do the contractions anywhere, while sitting,
lying down or standing up. In the beginning, it's easier to start the exercises of
lying side Kegel.
The results of Kegel exercises can be seen right away in
first month.
Just like when you started working out your biceps, you will
to feel pain and weakness in the respective muscles.
Don't panic and don't give up...
In just one week, the PC muscles will start to
to strengthen and provide more ejaculatory control than before.

ACTIVITY N°15
Duration: 20 repetitions, twice a day; to total up to 75
push-ups by set twice a day.

Turn off the PC

This is a more advanced technique that is based on bending the PC.
PC contraction requires you to maintain your contraction for a
69
longer period. It is more rigorous, requires a little more of
effort, but it will keep your PC muscle in ideal condition.
This is what you do:
1. Contract your PC muscle strongly, holding it for 10
seconds.
2. Release and relax the muscle for the same amount of time.
3. Perform a set of 20 repetitions, twice a day; for
total up to 75 push-ups per set twice a day.

Important: Pay attention to your breathing when you are

flexing these muscles. You should take care of your PC muscle.
exactly like any other muscle that you exercise. Breathe in
when you flex the muscle and exhale when you relax. The
increase of oxygen during bending will introduce more energy
during muscle contractions, making the exercise more effective.
Both PC Flexion and PC Contraction are very easy to do. The
the hardest part is to make a conscious effort to practice these
exercise regularly.
To maximize the benefits of these exercises, you should
commit to making your PC a part of your routine
daily immediately.
Here is a suggestion...
Separate some times and places where you will remember.
do these exercises every day. For example, you can do
when taking a shower, when you are going to and from the
work or when you are watching TV commercials.
The beauty of PC exercises is that you can practically do it
any time, anywhere, in any position! Whatever it may be
when choosing, make sure to do it regularly so that you
become an integral part of your daily routine.

70
ACTIVITY No. 16
Duration: 15 minutes for 1 day.

Relaxed PC Muscle
In addition to the contraction exercises described above, maintain the
relaxed pelvic floor muscles during sex is one of the keys to
management of your arousal and prolongation of your orgasm.
Notice how you contract the PC muscles when you are
having sex or nearing ejaculation. This increases the
tension within the muscles and can result in a more ejaculation
fast.
The basis of this technique is simple - as long as you keep your
relaxed muscles, you will not ejaculate.
How do you know if your PC muscle is relaxed?
It is the midpoint between the muscles tense inward and
tensed outward. Inside is when you try to hold back urine.
and out is when you force the urine to come out, increasing your
speed. Now, find the midpoint between these two forms.
This is the state of relaxation.
2. Keep the stomach muscles relaxed as well. A
a contracted belly will cause the PC muscles to contract,
invariably interfering with your ejaculatory control.

So, the next time you want to last longer in bed,

consciously relax the muscles. You should practice this
control from the beginning - from the preliminaries and then in the
sexual relations.

71
ACTIVITY No. 17
Duration: 15 minutes per day, for 30 days.
Fighting against the imminent climax
This is often used as a last resort tactic - this
It's when ejaculation is imminent. It's more advanced and requires a
a little more practice. You need to train physically and strengthen the
muscles of the PC to the point that they can control ejaculation
imminent.
This is how it works:

1. Stimulate yourself as you would when you are

masturbating. Just avoid reaching orgasm too much.
quickly. Keep the rhythm of slow and steady stimulation without
press

2. When you realize that there are about 2 to 5 seconds left to

during ejaculation, contract or flex your pelvic floor muscles well
strong. Flexing or muscle in an 'upward and downward' movement
inside" and hold firm. You can even flex your
abdomen so that you can gain better control. Breathe
during the time, but without breathing deeply. If you
doing this, you will find it harder to flex your muscles.
PC.

3. Throughout this period, focus on reducing your

excitement. This will help you stay calm and relaxed - without
to feel as if you have lost all the excitement. After doing
this for some time, may detect smaller waves - thus
How would you do it if you were about to have an orgasm? The fun part.
it's that you're still holding strong!

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4. Make sure to keep your pelvic muscles firm
contracted when you are trying this. Otherwise, you will
ejaculate at the moment you let go.
Time is of the essence when you are practicing this technique -
leave it for later and you will not be able to hold your
ejaculation. For this reason, it is very important for you to practice
frequently. This will ensure that you are fully
ready when the moment comes.
Although no man is naturally blessed in controlling
his ejaculation, that doesn't mean he can't train his
reflections to achieve a resistance that he can be proud of.
Follow these simple strategies and you will experience improvements.
transforming in their sexual vigor, with the ability to ejaculate
by command!

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 BREATH CONTROL

Take control of your breathing

One of the keys to controlling arousal is breathing.
Breathing slowly and deeply will help you lower your heart rate.
cardiac and keep their excitement under control.
Additionally, when you breathe correctly (using your
(diaphragm) your pelvic diaphragm is gently pulled down
(elongated) when inhaling and pulled upwards (contracted)
when exhaling. This practice helps you maintain your muscles
flexible pelvic.
Unfortunately, however, most men breathe quickly and
suddenly - this makes your heart beat faster and
increase the tension in your bodies, accelerating the process of
ejaculation.

First, learn to breathe.

You must learn to breathe slowly and deeply, but really,
you must first learn to breathe fully (correctly
using your diaphragm)
All babies breathe properly and relaxed, but as time goes on
we grow and age we tend to lose this habit and
starting to breathe less deeply, irregularly or of
more tense mode. There is an incredible number of techniques out there for
you restore your natural breathing, but many of them are
complicated and not so effective.
Most of these techniques will tell you that as long as you need
use your diaphragm, push your belly out when you inhale and
Pulling her inside when it expires is the best way to do it.
Unfortunately, this is wrong and counterproductive.

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Believe me, I tried thousands of techniques myself, including
this, visualizing a balloon inflating in my stomach and many
others. I tried so many techniques and realized that all of them created
some muscle tension, besides being difficult to integrate into life
daily.
So, after a long period of experiments and research I
I found the best technique to return to the natural breathing pattern:
fetal respiration.
This is a technique generally used by stage actors to
keep your voices and relax before a show. It is helpful for our
purposes too, besides giving you a better voice which is nice
if you decide to be a singer someday.

RESPIRATION F (FETAL RESPIRATION):

It's very simple and all you need to do is lie down in position
fetal, as if you were a baby in your mother's arms, and breathe. Just
that.
When lying in a fetal position, you simply can't.
breathe incorrectly. Try this. Lie on your side like a baby
snuggle and breathe. Breathe normally and you will see how your
the belly is pushed out when inhaling and pulled in when exhaling
but you are not forcing it, it's all natural. Your belly is moving
inside and outside, but your shoulders stay in place, like they
should be. When you do this, you are using your
diaphragm correctly and is having a breathing experience
natural. This way of breathing is refreshing and relaxing.
Practice this technique as much as you can. You can do it.
before sleeping. Just lie on your side, breathe and control your
stomach going up and down. If you do this every day
you will naturally integrate this new healthy standard into your life
daily (including your gender, of course).
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A natural breathing pattern relaxes your body and helps you
keep your excitement under control, which is what you want.
Breathing techniques
Now let's take a look at techniques you can use
specifically while having sex/masturbating.
Before we start, let's be clear: breathing naturally (like
described in the previous section) is all you need.
I really don't believe in using some particular techniques of
breathing during sex (I think breathing relaxed and
naturally it is enough), but they can be a good solution
temporary while you train to build resistance to
excitement, a relaxed pelvic floor and a flexible body.
Let's take a look at two techniques.

Technique One: Tantric Breathing

Truth be told, there are many breathing techniques out there that
supposedly help you keep excitement under control.
Most of them include counting your inspiration and expiration and usually
they are not practices that "if" they work, it's only because they maintain
your mind busy counting, which becomes a distraction from sex
it makes the whole experience less enjoyable for both of you.

In Tantra, they have a simple way of breathing that is worth it.

the attempt. She uses the flexible column that I was talking about earlier
in the previous chapter and is quite simple and effective in trying to maintain
your excitement at a comfortable level.
Tantric traditions use complicated names, which is how they
So to make it easier for you, I will simplify the name and
I will call it: tantric breathing.

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This tantric breathing is not for everyone - even though many
men (especially the 'less young') find it very useful.
The technique synchronizes penetration with breathing and with a
flexible movement of the spine. It also requires that you go well.
slowly.
The best way to understand this movement is by sitting in a
chair with your spine straight and try to make a 'movement of
penetration". You will want to exhale when penetrating and inhale
when to go out.
Penetration should be an extension of breathing.
It's as if you weren't actually penetrating, but the breath did.
let your body penetrate. Try it. Sit down and breathe in. If you breathe in
correctly (fetal breathing will help you understand if you are
your stomach will expand a little and your buttocks will
move a little back, thus starting your 'exit'. When you
when you exhale your belly goes in and your hips move forward,
beginning the penetration.
Basically with this tantric breathing, your movement of
penetration comes as an extension of your breath.

Technique two: thermometer

I discovered this technique during my own experiments.
Since then I have received a lot of good feedback from many.
men who tried following my instructions.
Go to the sofa or some extremely comfortable chair, sit down.
in the most comfortable position possible, lifting your legs or
stretching your spine - do whatever it takes to find the position
more comfortable - and see how your body will naturally breathe from
in a very relaxed way.
This relaxed, stretched breathing is what you are
searching. If you breathe this way during sex you will relax and

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your heart rate will decrease helping you to stay
at your comfortable level of excitement.

How?
It works as a "thermometer" of your excitement, keeping
you in control. If you prioritize your stretched breath
about your penetration or stimulation, you will see that you will need
slow down or even stop sometimes if you want to
keep breathing like this.
Let's try.

ACTIVITY No. 18
Duration: 20 minutes per day, for 6 days.

Start as always. Get into a comfortable position, have

certainty of having something to support your back, inhale and exhale through your
nose. Feel the sensations of your body and ignore any distraction.
Start by practicing the more stretched breathing. Breathe as if
you were lying stretched out on your sofa.
At first, you will probably notice that your stomach is
tense and doesn't let you breathe this way, that's a good sign,
it means that you have discovered that your current position is very rigid -
adjust your position until you can breathe in a way
relaxed.

With a little adaptation, you will soon find balance and

will be able to breathe in a stretched, relaxed way.
When you do it, start to masturbate, remembering that the
your 'stretched' breath takes priority over your lunges.

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So, if your stomach hardens and you can't breathe
but in this way, stop stimulating yourself, return to your 'path'
"correct" breathing and start masturbating again.
Breathing will keep you on the right path.
Note that as I mentioned earlier, these two techniques are
only temporary measures.
With time and perseverant practice, your tolerance for pleasure will be
augmented and its limit expanded, you will know your Map of
Excitement, therefore, will have more control, will have a pelvic floor.
balanced and more flexible, and will be able to penetrate so strong
as much as you want, and for as long as you want without ejaculating (unless
you want) .

INSPIRING AND EXPIRING: NOSE, MOUTH OR BOTH?

Throughout the entire book, I told you to breathe through your nose.
Breathing through your nose, or "boxer's breathing" is what I found.
but more relaxing and the one that helps to concentrate the most.
I breathe through my nose 24 hours a day, after a while this
it becomes a habit. Some benefits of boxing breathing include:

Speed:
When you move fast, you need to breathe faster.
When you inhale or exhale through your nose, you end up breathing.
faster. This means you will penetrate faster and still
thus it will maintain the breath.

Energy
When you breathe only through your nose, your breathing is more
Deeply, you absorb more oxygen, therefore, you need less.
breaths for a specific period of time.
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I am talking about saving energy and getting less tired.
You are free to test inhaling through your nose and exhaling through your mouth if you
to desire, or even to be inspired by the mouth. It is always a good thing
to experiment, so try different combinations of nose and
mouth if you want and see how it looks.
In the end, it doesn't matter much which technique you use, the most important thing is
that you remember to breathe.

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 CONTROL YOUR STIMULI

The third area to work on to keep your excitement at a level

comfortable is actually quite simple to control and yet
very powerful.
As you may know, the tip of the penis is the most sensitive part.
So. You found in the previous section that when you stimulate the
gland with a fast rhythm you will ejaculate quickly. If you
stimulate the base of your penis and penetrate at a slower pace,
you will definitely last longer in bed.
Just to be clear, the type of sex you see in porn movies
it is usually a type of sex characterized by quick penetration
and with a lot of stimulation to the glans. That's why you should
forget this type of sex for now. You'll get there, think big,
But first, start with humility and do one thing at a time.

Sensible penetration techniques

I will show you two penetration techniques that you can use
during sex to help you keep your excitement at the level
comfortable.
And when I say that these techniques will 'help' you to maintain your
excitement at a comfortable level, that's exactly what I mean:
they will help, they won't perform miracles, but they will assist when used
together with the training you are following in this book.
Focus on building tolerance and increasing your limits, maintain the
reins in your mind, keep control by knowing your Map of
Excitement, balance and relax your pelvic muscles, keep your
relaxed body and your excitement at a Comfortable Level, breathe, and use
these simple penetration techniques that I am about to tell you
to help you a little more.
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Internal penetration
This technique is really simple, but it works wonderfully.
All you need to do is penetrate without your glans coming out.
from inside her.
Let's say you penetrate her and you are completely inside or almost.
From that point, go out just a little, like just half.
inch, for example, and then penetrate again. When you
If she does this, she will continue to feel pleasure, her glans will be safe.
inside suffering the minimum of stimulus and the base of your penis that
will be more stimulated.
This technique is really powerful and allows you to stay in control, by
even at the same time as penetrating she does not stop even at a rhythm
greater.

Rotary penetration
As in internal penetration, you are inside. Now, instead of
Exit and stimulate the glans, keep your penis inside and rotate it 360.
degrees in a clockwise or counterclockwise direction (you need to experiment
to know which one she will like the most).
When you spin, the base of your penis will be stimulated, but your
gland will be "safe" and relaxed inside.
If done correctly, your clitoris will be massaged in this movement.
and she will like it a lot. She usually enjoys it too. When
you feel in control you can go back to your 'old style'
to introduce" for a moment or try the inside by pushing.
Start slowly, confident with these techniques first and in
Next, work on stretching your pushing skills.

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 The Truth About Sexual Positions

The way you have sexual relations is absolutely

important if you are a man who tends to ejaculate early. What
Does this mean? There are positions that have been proven to accelerate the
orgasm, and you should try to avoid these positions if you want to last
more time.
Most couples adopt, at most, 2 sexual positions.
different during sexual intercourse. Considering that the majority of
men ejaculate within two to four minutes after the start of
sex, this doesn't offer much time for experimentation of
different positions.
But, ironically, the opposite is also true: the more
positions you try during sex, the most likely is that
you find some positions that will bring more control over your
levels of excitation and stimulation.
There are certain sexual positions that put more tension on your
arms, legs and other parts of your body. This tension causes that
It may be difficult to control your excitement and delay ejaculation.

The missionary position is an infallible position for ejaculation.

quick. Well, this is a common position that most men
are used during sex... so it's no surprise that many men
do not control ejaculation.
What happens is that this position requires an effort to sustain it.
And after a few minutes, the amount of tension in the
muscles in your arms and legs increase, which leads to loss of
control over your excitement.

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Riding on top
This is perhaps the best position for you if you want to last longer.
time. With you lying on your back, let her get on top of you
You during sex. There are 2 advantages to this position:
Less stimulation: The part of the penis that is most sensitive to touch is
the frenulum (the small fold of skin located on the lower side of the rim)
where the head of the penis meets the shaft). A pressure coming
from above instead of coming from below in a woman's vagina will cause
less friction, and therefore, reduce stimulation at this point.
More control: You can completely control your excitement.
This is because this position allows your body to be
completely relaxed and free of tension. You are lying down
costas and just enjoying the sensations that run through your back
body (and not just its genitals). When you are
relaxed and some muscles (for example, abdomen, thighs, buttocks
the pelvic muscles that trigger ejaculation are not
tense, it becomes much easier for you to control your
excitement.

Backwards riding
This is another great position for you if you want to try it out. This is the
reverse of the traditional mount, where your partner rides on top
from you, but with their back turned to you. You can try
this variation after adopting the traditional. It can help to vary the
stimulation, without losing the fun and pleasure of the act.

The power of cuddling

Also known as "spooning", it basically consists of
you position yourself sideways behind your partner and penetrate her from behind.

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The area of the hips will be pressed against your groin, while the
your penis penetrates from behind.
This position gives you a lot of control over your stimulus and levels of
excitement. First of all, by pressing down, you are
reducing the amount of strain on your arms and legs.
Secondly, doing penetration allows you to adjust the
speed and intensity, as well as the depth of
penetration.
In third place, this is a great position to relax your
impulses, leaning over the shoulders to kiss the face and
neck or using hands to caress your breasts - what helps to
divert attention from the stimulus of your penis.
The spooning position is great for women too because
increases the levels of intimacy between couples.

The sensual variation of cuddling

You can add more spice to this position by putting the
legs between those of your partner. This forces the thighs to open.
widely, allowing excellent access to the clitoris.
Here is another trick to help you last longer: When
If you feel that you are close to climax, withdraw your penis from her.
Then move to another position.
Why does changing sexual positions work so well?

Changing positions during sex helps in two things: First

place, forces you to break the rhythm during sex. This presents
some form of distraction helps reduce your excitement.
second place, the different positions offer flexibility for
vary the penetration depth, speed, and intensity of
movements. Variation is one of the keys to lasting in bed. For

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On the other hand, repeated penetration is a foolproof way to lose.
the control during sex.
Different sexual positions work differently for
different men. Experience with various positions and angles.
Discover which combinations keep your arousal and ejaculation under control
control and those that accelerate even more.
Invest a little time to do this, because this could be the
solution to last longer. To start, try the
positions I just described. You may be surprised by
how far can it go!
When you feel that you are about to reach climax, but
still not ready to finish the intercourse, change position. This
it will help keep your excitement under control, but don't change
when it is too late!

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 FINALIZATION

I believe this has been an incredible journey for you so far.

now, as much as it was for me to share with you what I
I learned throughout everything I went through until I reached the cure for my
premature ejaculation problem.

I know that the guide is intimidating at first, that it seems more difficult than
it really is. But I'm sure that, even though it is long and arduous
this journey, in the end the reward is very worthwhile.

My hope is that this guide has provided solid strategies

to increase your ejaculatory control and your endurance in
bed.

Hugs, and stay with God!

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