Overcoming Erectile Dysfunction & Premature Ejaculation

Running a Marathon Without Any Training

The most common problems I see in my male clients are erectile dysfunction and premature ejaculation. On the one hand, many men expect themselves to perform like the actors they see in porn flicks, but on the other hand, they make little to no effort to educate themselves about sex and to take care of their bodies and their health.

It’s like expecting to run a marathon in record time without any prior training.

Fortunately, there are a number of tried and tested exercises, techniques, and habits that can go a long way towards counteracting these common problems.

Art Ⓒ 2024 Philipp Mutschler

Learn to Know Your Arousal Curve

One of the most important basics is to get to know your arousal curve. Masturbate until you are close to ejaculation and then stop when you reach the “point of no return”. This technique, known as “edging”, can help you gain better control over your climax. With regular practice, you will learn to delay ejaculation during intercourse and enjoy longer-lasting, more satisfying sexual experiences.

Avoid the Death Grip

Many men touch themselves far too hard when masturbating, which can lead to desensitisation of the penis and reduced erection quality. Get into the habit of using lighter and more varied touch techniques to keep your sensitivity intact. For example, I sometimes enjoy using techniques that do not stimulate the glans at all. One of these is called “root stroking”, where you only stimulate the penis at its root and shaft.

Get Out of Your Mind

Sex ideally takes place in a state of mental flow in the realms of animal instinct. However, this state is only accessible if we can get out of our minds. Regular practice of meditation in silence can help you access this state more easily, allowing you to be more present and connected during sexual encounters.

Art Ⓒ 2023 Philipp Mutschler

Sharpening the Knife

Sharpening the knife is an ancient Taoist exercise that I recommend every man do at least 3-5 minutes a day. It has a significant positive impact on erection quality, erection strength and overall penis health.

To perform this exercise, it is necessary to lubricate the penis. Coconut oil or Vaseline are ideal, but you can also use massage oil or a quality body lotion.

To perform “Sharpening the Knife” form an “OK” sign with your thumb and index finger. Grasp the root of your penis with it. Now slowly stroke the penis up to the corona with light but even pressure. Make sure the pressure is strong enough to squeeze the blood into the glans. When you reach the corona, change hands.

Now, with the other hand, start again at the root of the penis and stroke back up to the corona. Keep up the pressure by always putting one hand over the other. Repeat this back and forth for at least 150 to 300 repetitions per day.

Kegel Exercise

Another exercise I recommend to all men is the “Kegel exercise”. To do Kegels, follow these steps: Tense your pelvic floor muscles – the muscles you use when you want to stop urinating – hold the contraction for five seconds and then relax for five seconds. Repeat this process. Contraction, relaxation, contraction, relaxation.

You can also try holding the contraction for a longer period of time. Advanced practitioners can hold it for several minutes.

To effectively strengthen your pelvic floor muscles, do Kegel exercises for 5 to 15 minutes every day. This can easily be done while sitting at your desk or in the car.

Regular Kegel exercises will strengthen your PC muscles and improve the health of your prostate. Both play a significant role in the strength of your erection and the quality of your orgasms, and it will also enable you to feel your arousal curve more strongly and thus effectively manage the “point of no return”.

Art Ⓒ 2023 Philipp Mutschler

Breathwork & Muscle Tension

Deep abdominal breathing combined with outward contraction of the pelvic floor and abdominal muscles can help to manage ejaculation. With practice, you can learn to use abdominal tension in a way that prevents you from going past the “point of no return”, even if you experience prolonged and strong stimulation. It’s a very direct and effective approach to gaining control over the moment of ejaculation.

Regular Exercise

Although sex doesn’t need to be performed with the same intensity as a professional sport, it’s still very beneficial to have good stamina and flexibility. Scientific studies also suggest that regular exercise improves blood flow, which in turn improves the quality of your erection. Physical activity is an important aspect of maintaining sexual health.

Eat Healthy and Avoid Toxins

A healthy diet has a significant impact on our overall well-being and energy levels. Our sexual organs are no exception. Many medicines and drugs are known to have a negative effect on libido and the quality of erections. The most prominent examples are alcohol, nicotine, antidepressants, sleeping pills, stimulants and blood pressure medication.

Stop Watching Porn

One of the most common toxic habits is the regular consumption of pornography. Regular exposure to porn can lower the neurochemical response to sexual scenarios, reducing libido and the quality and strength of erections. By reducing your exposure to porn, you will rediscover the excitement of real intimate experiences and improve your sexual performance.

Art Ⓒ 2023 Philipp Mutschler

Conclusion

Tackling erectile dysfunction and premature ejaculation requires a multi-faceted, individual approach. All of the above may not be sufficient to achieve lasting improvements if emotional trauma is interfering with physical functioning.

However, by understanding your body’s responses, practising exercises such as “Kegels” and “Sharpening the Knife”, and adopting healthy habits such as conscious masturbation, healthy nutrition, regular exercise, meditation, and reduced pornography consumption, most of my clients have been able to significantly improve their sexual performance and overall satisfaction.

Remember that patience and consistency are key to achieving lasting results.

© Philipp, 11 October 2023