Stronger Below the Belt, No Prescriptions Needed

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Hello there, Modern Man.

Let’s talk about something that affects millions of men, but few are ever taught how to manage: difficulty with physical confidence in intimate moments.

Now, before you assume this is just "in your head," let me stop you right there. Many men don’t realize this one simple truth: your breathing patterns may be sabotaging your performance. That’s right. How you breathe can either activate stress hormones that shut things down or calm your system, allowing for healthy blood flow and responsiveness.

If you’re dealing with performance-related stress, occasional “off nights,” or just want to boost your function naturally, this is something you need to know.

🧠 How Does It Work? 🧠

Getting a firm, healthy response is not just about one body part. It involves six key systems working in harmony:

• Your brain

• Hormones

• Emotions

• Nerves

• Blood vessels

• And yes... your muscles

Breathing directly influences the autonomic nervous system, which controls these processes. You’ve got two branches:

• Sympathetic nervous system – your “fight or flight” mode (not ideal for intimacy)

• Parasympathetic nervous system – your “rest and relax” mode (essential for arousal and recovery)

When you breathe properly, especially with specific techniques, you can:

• Improve blood flow

• Reduce performance anxiety

• Boost nitric oxide (the compound that helps vessels expand and deliver blood)

• Enhance pelvic floor coordination

📚 The Science: Just 5 Minutes a Day Makes a Difference 📚

A 2022 study from Stanford University showed that structured breathing for just five minutes a day:

• Lowered heart rate

• Reduced cortisol (the stress hormone)

• And activated the parasympathetic system — all for up to 24 hours

Here’s the research if you want to dive deeper.

And yes, this directly supports better function and performance. Naturally. Safely. No prescription needed.

🔄 Breathing Techniques to Try This Week 🔄

Here are four simple, effective breathing techniques, especially for those struggling with performance anxiety or early-stage functional issues.

1. Nasal Breathing

   Inhale through the nose for 4 seconds, hold for 4, exhale through the nose for 4–6 seconds.

   • Boosts nitric oxide production

   • Calms the nervous system

   • Improves blood vessel function
      

2. Diaphragmatic (Belly) Breathing

   Breathe deeply into the belly, allowing it to expand. Exhale slowly through the mouth.

   • Strengthens pelvic floor muscles

   • Enhances oxygen intake

   • Supports full-body relaxation
      

3. The Physiological Sigh

   Take one deep breath in, followed immediately by a second shorter breath. Exhale slowly through the mouth.

   • Quickly reduces stress

   • Resets your nervous system in real-time

   • Great before an intimate moment
      

4. Extended Exhalation

   Inhale for 4 seconds, exhale for 6–8 seconds.

   • Helps shift your body from tension to calm

   • Keeps parasympathetic dominance (which supports function)

Tip
Practice for just 5 minutes a day. Morning, afternoon, or even before an intimate moment. Results can last all day.

🥗 Nutrition Tip of the Week 🥗

Your diet plays a significant role in vascular health, and therefore, in your overall performance. Here are foods to help support healthy blood flow:

• Beets – High in natural nitrates

• Spinach & Arugula – Rich in magnesium and nitrates

• Citrus Fruits – Vitamin C strengthens vessels

• Watermelon – Contains L-citrulline, supports blood flow

• Extra Virgin Olive Oil – Great for cardiovascular support

Pro Tip
Follow a Mediterranean-style diet. It’s been shown to significantly improve men’s performance, heart health, and testosterone levels. Learn more here.

📌 Lifestyle Add-Ons That Help 📌

If you want to go the extra mile, combine your breathing practice with:

• 150 minutes/week of moderate exercise

• Consistent sleep (7–8 hours per night)

• Limiting alcohol and tobacco

• Using supportive devices like a vacuum therapy pump as advised

These small shifts add up and support your body’s natural ability to respond and recover.

Welcome, Modern Man.

If you've ever wished for a way to feel stronger, more confident, and in control of your performance, you're not alone.

The great news? You may not need a pill, an injection, or a complicated regimen. After more than 15 years in practice and helping over 7,000 men, I can confidently say this:

In this newsletter, we’ll break down three essential exercises, plus a powerful bonus technique that can help reset your system, promote better circulation, and elevate your overall function, safely and naturally.

🧠 Expert Insight 🧠

When it comes to physical function, we often overlook the muscles that matter most.

Your pelvic floor muscles — including the bulbospongiosus and ischiocavernosus — play a critical role in controlling blood flow, maintaining firmness, and ensuring responsiveness.

These muscles act like a supportive sling, helping regulate pressure, timing, and stamina. Yet, most men never actively train them.

Proper training of these muscles can help:

• Enhance firmness and duration

• Improve control and confidence

• Reduce premature finishing

• Promote better overall pelvic health

💪 Exercise Tip of the Week 💪

Kegels aren’t just for women. They’re essential for men, particularly those looking to regain control or improve endurance.

Correct Technique:

1. Locate the right muscles – Practice stopping your urine stream. The muscles you use are your pelvic floor.

2. Contract gently – Without tensing your thighs, abs, or glutes.

3. Hold for 3–4 seconds, then slowly release.

4. Repeat 50–60 times per day, broken into 10–15 rep sets.

Pro Tip
Practice while seated at your desk, driving, or lying down. Early on, use your hand to feel the contraction (between the scrotum and tailbone) to ensure proper engagement.

Breathing is key. Avoid holding your breath during the exercises — this helps keep your system relaxed and prevents tension in surrounding muscles.

✋ Gentle Testicle Massage: Why It Matters ✋

Your testicles are more than just part of your anatomy; they’re responsible for producing the hormone that fuels your strength, drive, and vitality: testosterone.

Gentle, consistent testicular massage helps:

• Increase local blood flow

• Promote optimal hormone absorption

• Support scrotal tone and testicular health

How to Do It:

• Use your thumb and index/middle fingers

• Massage gently in circular motions around each testicle

• Follow the natural contours for 2–3 minutes per day (or for the length of a song)

• Perform after a warm shower or bath for best results

This is not only therapeutic, but it also helps you become more familiar with your body and recognize any unusual changes early on.

⚙️ Tool Time: Vacuum Therapy (Pump) ⚙️

Vacuum therapy is FDA-cleared and used in urology practices worldwide for its ability to:

• Restore healthy blood flow

• Improve muscle tissue flexibility

• Help reverse tissue shrinkage or scarring

• Support natural vascular function

Use Protocol:

• Insert gently into the cylinder

• Begin with mild suction (no higher than 10 mmHg)

• Apply for 10 minutes, rest for 10 minutes, then repeat

• Perform 3 times per session, up to 3–4 days per week

Why it works
This helps expand the tissue within the corpus cavernosum, the sponge-like muscle responsible for engorgement, and improves elasticity over time. It can also aid in managing curvature conditions such as Peyronie’s disease.

Browse medically approved pumps here.

🧘‍♂️ Bonus Technique: Diaphragmatic Breathing 🧘‍♂️

Performance anxiety, chronic stress, and overstimulation can all disrupt your body's ability to perform optimally.

The antidote? Controlled breathing.

Slow, nasal breathing activates your parasympathetic nervous system, your body’s “rest and recover” mode. This helps shift you from stress (sympathetic mode) into relaxation, which is crucial for healthy blood flow and function.

Breathing Technique:

• Inhale through the nose for 4 seconds

• Hold your breath for 4 seconds

• Exhale slowly through the mouth (as if blowing through a straw) for 6 seconds

• Repeat for 5–10 minutes daily

Bonus Benefit
Nasal breathing promotes natural nitric oxide production, a compound essential for blood vessel expansion and circulation.

✅ Your Weekly Action Plan ✅

Consistency builds momentum. Most men begin seeing measurable progress within 4 to 6 weeks.

❓ Q&A of the Week ❓

Q: I’ve tried Kegels before and didn’t see results. Am I doing something wrong?
A: Possibly. Most men unknowingly use their abs or glutes instead of properly isolating the pelvic floor muscles. It’s also common to hold the breath, which adds tension. I recommend starting with hands-on feedback, literally, and focusing on relaxed, intentional contractions. Like any muscle, results come with consistency and technique.

Q: Can I combine all these techniques, Kegels, massage, pump, and breathing, in one routine?
A: Yes, and that’s actually the most effective approach. Think of it like a fitness program for your function. Each technique targets a different part of the system: muscular strength, blood flow, hormone support, and stress regulation. Together, they create synergy.

Q: Is it ever too late to start these exercises?
A: It’s never too late. I’ve worked with men well into their 60s, 70s, and even 80s who saw major improvements. The human body responds to proper stimuli at any age. Start where you are — and build from there.

Q: How long does it take to see noticeable changes?
A: Many men report improvements in control, firmness, and responsiveness within 3–4 weeks. Others notice progress closer to the 6-week mark. Like any training regimen, your results depend on consistency and following correct technique.

Disclaimer: The statements made here have not been evaluated by the Food and Drug Administration and represent the professional opinion(s) of the author. The purpose of this is not to act as a personal physician to any reader and is not meant to directly or indirectly diagnose disease, dispense medical advice, or prescribe the use of any products or services as treatment for sickness or disease. This information is for educational purposes only. You should always cooperate with a licensed health professional of your choice with the goal of creating optimal health. Please consult your physician prior to implementing any of the strategies mentioned in this or starting any diet, exercise, or health program, especially if you are pregnant or nursing. Any application or use of the information, resources, or recommendations contained here is at your own risk.

Disclosure: It's my pleasure to provide you with this information and the tools offered at no cost. To do this, please note that I am a partner with various companies that I trust. I do receive a small commission when you follow links and purchase items, but it's all free to view if you want it to be. Your price does not change if you decide to purchase. I only share opportunities I believe are a huge win for you, and I will never (ever!) share anything with you that I don’t personally use, support, or would recommend without an affiliate link.

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