3 Exercises For

Legendary Ejaculation
Control
By Johnathan White
Do you want to maximize your ejaculation control and become a master in the
bedroom? You’re in the right place my friend.
The first thing to understand is that no matter how long you last right now -
whether that’s 2 minutes or 5 seconds, ANY MAN can develop legendary
ejaculation control. It simply takes practice and consistency. I want you RIGHT
NOW to schedule 3-4 self pleasure sessions this week that will be about 20
minutes long. Learn the practices below, then implement them into your self-
pleasure training sessions. Once you become comfortable with them on your
own, you can start experimenting with these things during sex. Sound good?
Alright, let’s do this!

If you're the impatient type, I've put links to guided videos where I will teach you
each exercise.
Breath:
The
Foundation
of Sexual
Kung Fu
Let's talk about the most fundamental practice in sexual kung fu - your
breathing. I know it sounds simple, but this is the foundation of all SKF practices.
Your breath is a bridge between your conscious and unconscious processes,
between tension and relaxation, between premature ejaculation and complete
sexual mastery. Most men completely overlook this, rushing straight to advanced
techniques while missing the foundation that makes everything else possible.
The Mind-Body-
Breath Connection
Here's something crucial you need to understand: your body, mind, emotions,
and breath are all intimately connected. When you're physically tense, your
breath becomes shallow and rapid, your mind gets agitated, and your emotions
become unstable. When you're mentally stressed, your body tightens up and
your breathing pattern changes. It's all one integrated system.
This connection becomes incredibly important during sex. Think about what
typically happens - you become aroused, your breathing gets short and shallow,
your muscles tense up, and suddenly you're right on the edge of ejaculating.
Most men are completely unconscious of this process. They're so focused on
the external stimulation and visual excitement that they lose all internal
awareness. That's a recipe for premature ejaculation.
There's an ancient Taoist saying: “Yi Dao, Qi Dao” - where the mind goes, the
energy flows. During sex, if all your awareness is focused on the visual
stimulation of your partner's body or the physical sensations in your penis, guess
what happens? Your energy and nervous system becomes overly excited, and
you experience a quick buildup to ejaculation. The key to lasting as long as you
want is maintaining internal awareness, keeping your energy calm and freely
flowing through your body, and keeping your nervous system in a balanced
state. The breath is your anchor for this.
The Nervous System
and Ejaculation
Here's something crucial that most men don't understand: ejaculation is
controlled by your sympathetic nervous system, the fight-or-flight response.
When you're in that sympathetic state, your body is already primed to ejaculate
quickly. This makes evolutionary sense - if you're surrounded by predators,
you’ll need to bust that nut quickly so you aren’t in a vulnerable position.. The
problem is that most men approach sex in this same sympathetic-dominant
state. They're tense, breathing shallowly, heart racing - basically in a state where
the slightest touch could push them over the edge.
The parasympathetic nervous system, on the other hand, is where ejaculation
control mastery occurs. When you're parasympathetically dominant, you can
experience intense pleasure without triggering the ejaculatory reflex. Your body
knows it's safe, so there's no rush to release. This is why proper breathing is so
crucial - it's the fastest way to shift from sympathetic to parasympathetic
dominance. Each deep belly breath sends a signal to your nervous system that
you're safe, allowing you to maintain high levels of arousal without losing control.
Breaking the Tension
Cycle
Take a moment right now and notice how you're breathing. Is it shallow and high
in your chest? Or deep and low in your belly? Most people are stuck in chronic
chest breathing because they're constantly in a stress response. This keeps you
in sympathetic nervous system dominance - fight or flight mode. Remember
what I just told you about the nervous system? You cannot have ejaculatory
control when you're sympathetically dominant.
Place your hands on your chest and take a few breaths, really feeling the
movement. Notice how chest breathing makes you feel slightly anxious and
ungrounded? This is exactly what's happening during sex when you start
breathing rapidly and shallowly. You're literally triggering your ejaculatory
response through your breath pattern.
Now place your hands on your lower belly, just below your navel. Begin breathing
deeply into your hands, expanding your belly on the inhale and letting it relax
back on the exhale. Feel how this immediately starts to make you feel a bit more
calm, centered, and present? This belly breathing massages your internal
organs, settles your mind, and helps you stay in that parasympathetic state
where you can maintain arousal without ejaculating - or move more towards
relaxation if you’re in a stress response.
Exercise #1:
Ejaculation Control
Breathing
Here’s a link to a guided video of this practice: https://youtu.be/xjrNBJ3Z0js
Here's your foundational practice. Try doing this for 5-10 minutes daily:
1. Sit or lie comfortably with your hands on your lower belly
2. Inhale slowly through your nose, expanding your belly into your hands
3. Exhale completely, letting your belly relax back towards your spine
4. Make each breath as slow and smooth as possible
5. Release any tension you notice in your body - don’t force the breathing, and
only inhale and exhale about 70% of your maximum capacity
6. Optional: Count each breath cycle from 1-10, then start over
The last point about counting is helpful for developing the mental control you
need during sex. You'll notice your mind constantly wanting to wander - just like
during sex when you get lost in fantasy or visual stimulation. The counting gives
you a focal point to maintain presence. When you lose count, you know you've
lost presence. This is exactly what happens when you lose ejaculatory control.
Because of the amount of time modern men spend staring at screens, scrolling
from emails to social media, attention spans are at an all time low. This practice
will help you develop your capacity to be focused and present, which is essential
for ejaculation control.
Integrating Breath
Control Into Sexual
Practice
Once you've practiced the basic breathing for a few days, it's time to integrate it
with sexual arousal. I recommend practicing this solo first, using self pleasure.
Trying to learn new patterns during partner sex can be like trying to jump into the
ring with a pro boxer without any foundational training. You want to practice
basic form drills before you start sparring, so to speak.
Here's how to practice:
1. Start with 5 minutes of belly breathing to center yourself
2. Begin self-pleasure while maintaining the breath pattern
3. Keep your arousal at or below 70% towards the ejaculatory edge for at least
the first 10 minutes
4. If you get too aroused, stop stimulation but continue breathing
5. Notice how the deep breathing allows you to handle more pleasure without
ejaculating
6. Practice for 15-20 minutes minimum, to retrain your sexual response
A few crucial points here:
• Don't use porn or fantasy. You need to develop internal awareness
• Keep your pelvic floor relaxed (we'll cover this more in the next chapter)
• If you lose the breath pattern, pause and re-establish it
• Pay attention to how breathing affects your arousal level
• Notice your tendency to want to ignore the breathing and go back into poor
habits. The breath is your anchor of awareness to stay in control.
When you can maintain this breath awareness during solo practice, start
integrating it into partner sex. You may need to exaggerate the breathing at first -
that's fine. Make sound on the exhale if it helps you stay present. The key is
keeping that deep, rhythmic breath pattern even during intense stimulation.
Beyond Basic
Breathing
As you get more advanced with this practice, you'll discover that proper
breathing does way more than just help you last longer. It allows you to:
• Channel sexual energy throughout your body
• Experience full-body orgasmic states
• Stay deeply present with your partner
• Access profound states of pleasure
• Maintain high energy levels
But none of that is possible without the foundation of good breathing.
This is an extremely simple practice. Not necessarily easy at first, but simple.
Five minutes of focused practice daily will start rewiring your nervous system.
10-15 minutes of practice during self-pleasure will begin establishing new
patterns. Within a few weeks, you may notice some serious changes in your
sexual stamina and control.
Remember - this isn't about forcing or straining. The breath should be natural
and relaxed, just deeper and more conscious than your habitual pattern. Stay
patient with the process. You're retraining decades of unconscious patterns. But
the results are absolutely worth it.
The Truth About the
Pelvic Floor
If you've done any research on lasting longer in bed, you've probably heard
about kegels. “Just squeeze your pelvic floor muscles!” seems to be the go-to
advice from most “experts” out there. Here's the problem - this advice is f*cking
stupid. The main cause of premature ejaculation is having ingrained patterns of
tension in the pelvic floor. This means that your pelvic floor is constantly in a
contracted state, and most men don’t even realize they’re essentially clenching
the pelvic floor muscles (as if holding back urine) all day long.
This tension activates the nerve pathway of your sympathetic nervous system -
activating the fight-or-flight response. Essentially, you’ll be right on the edge of
ejaculating. I’ve found that men who complain about having a “overly sensitive
penis” simply have strong tension patterns in their pelvic floor.
The Pelvic Floor
Problem
Most men have an imbalance in pelvic floor. Next time you have sex or
masturbate, pay attention to the pelvic floor. It’s very likely that as soon as you
start getting aroused, those muscles automatically clench up. This isn't
necessarily natural, it's a response most men create in their teenage years. The
clenching increases sensitivity of the penis and brings you closely to the edge of
ejaculation. Which feels very pleasurable, but it's destroying your sexual
stamina.
I discovered this the hard way. In my teens and early twenties, I would squeeze
my pelvic floor during masturbation because it intensified the pleasure. What I
didn't realize was that I was programming my body to associate sexual arousal
with pelvic tension. This created a hair-trigger ejaculatory response that took
years to correct.
No More Kegels
Kegel exercises make this tension response even stronger. It’s unfortunate that
kegels are recommended as a remedy for premature ejaculation and erectile
dysfunction, because they usually simply make these issues worse. Increased
tension in the pelvic floor causes there to be less blood freely circulating, and
this can cause poor erections.
A lot of modern “sex gurus” tell men they need to strengthen their pelvic floor
through kegels. This represents a major misunderstanding of how the pelvic floor
functions. If you walk, exercise moderately, and are a somewhat active person,
your pelvic floor is strong enough. Exercises like squats, lunges, deadlifts and
abdominal training strengthen the pelvic floor in a much more functional way.
Kegel exercises are often overly isolating, and quickly create imbalances.
This is where reverse kegels come in. Instead of squeezing and tightening,
you're learning to relax and expand the pelvic floor. This might sound strange at
first, but it's absolutely essential for lasting longer in bed.
Exercise #2: Reverse
Kegels
Here’s a link to the guided video: https://youtu.be/-yBa0OsH-ro
A reverse kegel is essentially an outward pushing motion. There are two main
areas we work with:
1. Front (Urogenital) Area:
• Imagine you're trying to speed up the flow of urination
• It's a gentle downward and outward push
• You should feel expansion in the front of your pelvic floor
2. Back (Anal) Area:
• Similar to bearing down during a bowel movement
• Focus on relaxation and expansion
• Don't strain or push excessively
The key is finding the right amount of pressure. Too much will actually cause
more tension. You're looking for that sweet spot where you feel expansion and
release. This will take some experimentation. If you feel strong pressure in the
head while doing reverse kegels, you’re using too much force.
The Practice
Here's your daily practice routine:
1. Start with deep belly breathing (from the previous chapter)
2. Take a deep breath and hold it
3. Gently “press downward” internally as if trying to increase urine flow
4. Practice the pushing motion while maintaining overall relaxation
5. Hold for 10 seconds
6. Release and rest for 5 seconds
7. Repeat 10 times, alternating between front and back
If you’re doing this properly, you should feel a sensation as if your pelvic floor is
slightly bulging outward and stretching open, like a balloon expanding.
Do 2-3 sets of these daily. Unlike regular kegels, you can practice reverse kegels
every day because you're more focused on releasing tension rather than
creating it. This practice will engage your abdominal muscles. The key is finding
the right engagement
Integration with
Sexual Practice
This is where the real magic happens. Just like with the breathing practices, I
want you to practice this solo first. Here's the progression:
1. Begin self-pleasure while maintaining relaxed breathing
2. As your arousal increases, add rhythmic reverse kegels
3. Coordinate them with your breath - either:
4.
5. Push on the inhale, relax on the exhale, or
6. Push on the exhale, relax on the inhale
7. Practice for at least 15 minutes without ejaculating
Pay special attention to what happens when your arousal hits 7-8 out of 10. Does
the reverse kegel help you maintain control? Experiment with pushing in different
areas and coordinating with different parts of your breath cycle. Everyone's body
responds differently - find what works for you.
Advanced Integration
Once you're comfortable with the basic practice, you can start playing with:
• Longer hold times
• Different breathing patterns
• Varying pressure intensities
• Getting closer to the edge while maintaining control
• Also experiment with simply keeping the pelvic floor completely relaxed
during sexual stimulation.
Remember - the goal isn't to be constantly doing reverse kegels. The goal is to
retrain your pelvic floor to stay relaxed during arousal. Eventually, this becomes
your natural state.
Partner Practice
When you're ready to integrate this into partner sex, start slowly. Focus first on
your breathing, then add the reverse kegels. You can coordinate them with your
thrusting rhythm:
• Push as you enter
• Relax as you withdraw
• Or find your own rhythm
If you feel yourself getting close to ejaculation, a strong reverse kegel can often
pull you back from the edge. This works because the outward push physically
prevents the rhythmic contractions of the prostate that trigger ejaculation.
The Bigger Picture
This isn't just about lasting longer in bed. A chronically tight pelvic floor can
cause:
• Lower back pain
• Hip problems
• Digestive issues
• Anxiety and stress
• Sexual dysfunction
Learning to release these deep tension patterns can transform your whole life.
But it takes practice and patience. Don't expect perfection overnight. You're
retraining deep neuromuscular patterns that have been in place for years.
Remember - your pelvic floor should be relaxed during sex. Every time you
notice it tensing up, that's an opportunity to practice release. With time, this
becomes automatic, and you'll find yourself naturally lasting longer without
having to think about it.
Practice these techniques daily, even when you're not aroused. The more
familiar you become with consciously relaxing your pelvic floor, the easier it
becomes to maintain that relaxation during sex. This is the foundation of true
sexual mastery.
Exercise #3: Tension
Redirection
Here’s a link to the guided video: https://youtu.be/IWx4OUGZ4rY
Let's get into one of the most powerful (and most rare) techniques for lasting
longer in bed. This practice combines diaphragmatic downward pressure with
specific muscle control to give you unprecedented control over your arousal.
This one may feel a bit awkward in the beginning and you may look and feel
funny when you're practicing it, but the results are absolutely worth it.
The Power of
Redirecting Energy
Energy flow and blood flow are related. In Chinese medicine, there’s a theory that
the chi (subtle energy) leads the blood flow in the body. When you're aroused,
blood and energy concentrate in your genitals. This buildup creates pressure
that eventually leads to ejaculation. But here's the key: by engaging specific
muscle groups, you can actually redirect that energy away from your genitals,
giving you much more control.
Think of it like a river - if all the water (energy) is flowing into one area, the
pressure builds until something breaks. But if you create additional channels for
that energy to flow, you can maintain high levels of arousal without losing
control.
The biggest factor in ejaculation control for men, is avoiding a buildup of tension
in the pelvic floor. This tension builds around the prostate, and once it hits a
maximum level, it will trigger the spasming of the prostate (ejaculation). With this
exercise, you will use your glute muscles to redirect the tension that would
otherwise build in the pelvic floor - enabling you to override the ejaculation
response.
The Two-Part
Technique
This practice has two main components:
1. Diaphragmatic Downward Pressure Hold
2. Rhythmic Glute Engagement
I’ll break each one down.
Part 1: The Diaphragm
Push
This is more than just basic abdominal breathing. Here's what to do:
1. Take a deep, complete breath into your lungs
2. Hold the breath
3. While holding, push down with your diaphragm (the muscle under your ribs)
4. Let your belly expand outward and downward
5. Hold this position with the breath hold as long as comfortable
6. When you need to, exhale and relax completely.
Yes, this will give you a “pot belly” look. No this is definitely not a 6-pack abs
exercise, but it will develop a specific type of core strength that will give you
legendary ejaculation control. This technique works because it creates
downward pressure from your diaphragm that helps block the nerve signals in
the pelvis that otherwise create the involuntary “squeezing” response. You'll
actually feel a gentle pressure pushing into your pelvic region.
A note here - this is different from the reverse kegels we covered earlier. You're
not actively pushing out with your pelvic floor. Instead, you're creating pressure
from above with your diaphragm that naturally helps keep your pelvic floor
relaxed.
Part 2: The Glute
Engagement
Here's where it gets interesting. On the exhale, you're going to:
1. Stand with feet wider than hip-width
2. Knees slightly bent and turned out
3. Gently squeeze and release your glutes rhythmically, as if you were trying to
squeeze something between your butt cheeks. (you can even place a finger
there for direct feedback)
4. Keep your pelvic floor relaxed
The key here is finding the right amount of tension. You're not trying to crack
walnuts with your ass - it's a gentle, rhythmic engagement. Think about pushing
your knees slightly outward to activate the glutes. You should feel the muscles
squeezing toward your tailbone, and this area will actually become warm when
you do this for longer sessions.
Putting It All Together
Now you essentially put both of these engagements together. Here's the
complete practice:
1. Inhale deeply, filling your lungs completely
2. Hold the breath while pushing down with your diaphragm
3. Let your belly expand fully while rhythmically engaging the glutes
4. Hold as long as comfortable
5. Exhale slowly while slightly “pressurizing” the breath, by creating a raspy
sound in the throat or nostrils as you exhale.
6. Repeat, keep the rhythmic glute pumping throughout
Yes, there are a lot of moving parts here. Take time to practice each component
separately before trying to combine them. This is a completely new way of
engaging your body - you need to get the basic steps down before you can flow
with it. If it sounds confusing, watch the training video - it’s actually quite simple
when you learn it.
Solo Practice
Always master these techniques alone before trying them with a partner. Here's
how:
1. Practice standing, sitting, or laying.
2. Begin self-stimulation
3. Once aroused, start the breathing pattern
4. Coordinate your movements with the breath - Example: If you’re stroking
yourself, as your hand moves from the top of the penis to the base, that’s
when you do your glute engagement to help override the tension in the pelvic
floor. Coordinate your stroking with glute engagement, if you practice this
standing up, feel that you are slightly thrusting your hips forward by engaging
the glutes.
5. Practice different rhythms of glute engagement
6. Experiment with thrust timing, try it at fast, slow, and medium tempos.
You can either stroke with your hand or practice hip thrusting movements. Try
coordinating the glute squeeze with each thrust - this helps train the movement
pattern you'll use during sex. Experiment with simply squeezing the glutes while
pleasuring yourself, then add in the diaphragmatic pressure with breath holds
and see how both affect your arousal response.
In the beginning, this will probably feel very awkward. Give it time - this
technique can help you have complete ejaculation control even while having
vigorous sex (going to plow town, baby). A lot of men find it difficult to engage
the glutes without squeezing the pelvic floor. The downward diaphragmatic
pressure helps to override the squeezing, and with time you’ll be able to isolate
the glutes without squeezing the pelvic floor.
Partner Integration
This technique really shines during partner sex, but position matters. It works
best when:
• You are standing up, your partner laying on their back on the edge of the bed
• In positions where you have room to control your movements
• When you can maintain proper breathing space
Use the glute squeeze to power your thrusts. This does two things:
1. Redirects sexual energy up your spine
2. Avoids the buildup of tension in the pelvic floor
3. Gives you a natural rhythm that helps maintain control
Building Your Practice
Start with 5-10 minutes daily of just the breathing component. Once that feels
natural, add the glute engagement. Some tips:
• Practice in different positions
• Experiment with breath hold times
• Play with different rhythm patterns
• Stay patient with the process
You might feel some muscle soreness when you first start - that's normal. You're
training your diaphragm and glutes in a new way. The soreness will pass as you
build strength and control.
Why This Works
This technique is powerful because it:
1. Maintains parasympathetic dominance during arousal
2. Stimulates the vagus nerve, which balances your nervous system
3. Redirects blood and energy flow
4. Creates a sustainable rhythm
5. Gives you multiple points of control, and something for your mind to focus on
Most men try to last longer by tensing everything up or thinking about baseball.
This practice gives you actual physiological control over your arousal response
while keeping you fully present in the experience.
Advanced
Applications
Once you master the basic technique, you can:
• Vary the rhythm based on arousal level
• Use it to pull back from the edge
• Integrate it with energy circulation practices
• Create your own variations that work for you
Remember - this might feel awkward at first. You might feel silly doing it. That's
fine. Sexual mastery requires getting over your ego and doing what works. Trust
me, when you're having marathon sex sessions with complete control, you won't
care how you look while practicing.
Keep at it. This one technique alone can transform your sexual stamina.
Combined with the breathing and pelvic floor work we covered earlier, it gives
you a complete system for lasting as long as you want.
Scheduling your
training sessions
The essence of kung fu is discipline, time spent training and consistency.
Without regular practice, you won’t get the results you want. Think of yourself as
a sexual athlete - you must train regularly to keep yourself at your peak
performance.
Here is a recommended 4-day training schedule integrating everything you’ve
learned:
WEEK 1:
Monday - self pleasure session with abdominal breathing - 20 mins
Wednesday - self pleasure session with reverse kegels
Friday - self pleasure session with abdominal breathing AND reverse kegels - 20
mins
Sunday - self pleasure session experimenting with technique 3: tension
redirection - 20 mins
WEEK 2:
Tuesday - Self pleasure session - 10 mins focusing on abdominal breathing and
10 mins focusing on reverse kegels - 20 mins
Thursday - self-pleasure session incorporating technique 3: tension redirection -
20 mins
Saturday - self pleasure session - 5 mins focusing on deep breathing, 5 mins
focusing on reverse kegels, and 10 mins focusing on tension redirection
(technique 3) 20 mins
After week 2, start the program over. So essentially you have two different
weekly training schedules, which will alternate.
You can find your own training routine, you can practice every day if you want. I
recommend practicing at least 3 days per week. Do your best to not ejaculate for
at least the 20 minute period. If you are practicing retention, do not ejaculate;
simply end your sessions with deep breathing. This will become easier when you
progress to more advanced practices and learn to circulate sexual energy
through your body.

Going Deeper
These are the basic Sexual Kung Fu techniques for sexual stamina, and they set
the foundation for having legendary ejaculation control. As you progress through
the Sexual Kung Fu system, you’ll also be learning how to circulate your sexual
energy through your body using your mind. This creates an advanced level of
ejaculation control, and also allows you to start having multiple non-ejaculatory
orgasms. Keep working with these exercises, become proficient with them, then
you’ll be ready to go to the next level in Sexual Kung Fu.
I wish you the best on your journey of mastering your sexual energy so that you
can manifest your ideal life!
• Johnathan White