This podcast is for you, the Modern Man. I'm Dr Anne Truong,

your host. I'm an intimate health medical doctor and best

selling author of the book, Erectile Dysfunction Fix. I'll

do a deep dive into sexual health and performance and how

it affects men of all ages and backgrounds. So let's get

started, and be sure to visit my website at

sexualhealthformenpodcast.com for more information and

resources from the show. See you on the inside.

Hello there Modern Man. Do you know that your breathing could

be the missing link to your erection? Well, stay tuned to

find out. I want to give you some strategies that you can do

to improve your erection. And this is very, very beneficial if

you think you have psychological ED. But it's also beneficial too

if you have physiological ED. Physiological means, your ED is

from a medical cause. And psychological ED is really more

of psychological stress, a performance anxiety.

So getting an erection involve six systems, and I talk about

that in my Get Hard System, and you can check it out here and

the Get Hard System. And is an interconnection between the

brain, the hormone, the emotion, the nerve, the blood vessels and

the muscle. Breathing patterns and erectile function is a

fascinating intersection of physiology and neural science

that has significant implication for sexual health. This

connection operate through multiple interconnective pathway

involving the autonomic nervous system, which is a system of

fight or flight, which is a stress system, or the

parasympathetic nervous system, which is the rest or digest. But

the parasympathetic nervous system is what's responsible for

erection and nitric oxide production, and stress hormone

and pelvic floor coordination. We're not going to go all over

that at this point. I'm just going to give you this feel is

that breathing can really be helpful for your erection,

because it improves nitric oxide, reduces stress response,

and also it can bring in more blood flow to relaxation and

that you need to tap into the parasympathetic nervous system

for you to get an erection. I spoke about it numerous time

here. Check out this video here.

So there are four different breathing technique that you can

do for erectile enhancement. Let's go over the first one,

called nasal breathing. Now, when you breathe through the

nose, it maximizes nitric oxide, because there's a lot of blood

vessels and nerve that are up here in your nasal passages that

produces the most nitric oxide. So if you breathe through your

nose, you make more nitric oxide, and it also activates the

parasympathetic nervous system, which is the nerve system that

is responsible for erection. Parasympathetic may relax and

digest. Sympathetic means stress or fight. Okay, so you want

sympathetic to be down, parasympathetic to be up. Well,

there's one technique called nasal breathing, which recommend

that you breathe through the nose for four count, hold it for

four counts and exhale into the nose for four to six count. So

this is how you do it. It's almost called like box

breathing, where you breathe in for four counts. Then you exhale

for four count. So that's what I just demonstrated to you.

The next one is called diaphragmatic breathing. This

involves breathing deeply through your abdomen, where your

stomach kind of protrudes out, allowing the diaphragm, the

diaphragm is the muscle that pull down your lungs so that way

your lungs can expand and get more oxygen in. While the

diaphragm muscle, when it goes down your abdominal cavity, will

rise up. And this technique specifically activate the

parasympathetic nervous system, and it also will strengthen your

pelvic floor. Pelvic floor muscles, those are the muscle

that's responsible for the Kegel muscle that you do, that you

strengthen. Because the pelvic muscle responsible for orgasm

and ejaculation. It'll also help with your erection as well. So

how you do is that when you breathe in, you want to puff out

your stomach muscle, and then breathe out through your mouth

slowly. That's called diaphragmatic breathing, and

that's done a lot through yoga breathing.

Okay, Modern Man, you are not alone and you don't have to

suffer anymore. ED can feel isolating, frustrating, and even

defeating. The endless guessing, the quiet shame, the weight of

not feeling like yourself is exhausting. But here's the

truth, you are not broken. You are not alone. You don't have to

figure this out alone anymore. The Get Wood Now Boost Program

is your step by step, path to sexual confidence and

restoration. No more suffering in silence, no more trial and

error, just real solution, real result and the confidence you

deserve. It's time to take back your power on your term. Let's

get this journey started together. Check out the course

at getwoodnow.com. I'll see you there.

The third one is called physiological sigh. Andrew

Huberman talked about this. This technique was developed in a

stand firm, and it involved a double inhalation. When you

breathe in, you breathe in twice, then you breathe out to

your mouth for a long exhale. Research showed that this

pattern of breathing reduces stress and activate the

parasympathetic nervous system. And so how do you do it? It's

like this, you breathe into the nose. So you breathe in a long

breathing, and then let extra breathe, and then slowly exhale.

The fourth one is called the extended exhalation, where when

you exhale or breathe out, longer than when you breathe in

or inhalation. So when you breathe in for four, you exhale

for about six to eight count again, this activate the

parasympathetic nervous system to help with your erection. So

how you do it? You breathe in for four and you breathe out for

a count of a six to eight. Now, this sounds very easy to do, but

it's very, very effective for psychological and stress related

ED, and performance anxiety, and even beneficial for even mild

ED. It also can be benefit for moderate to severe ED as well.

But the severe ED, moderate ED may need more intensive

treatment.

Now, the beauty of breathing exercise and lies in

accessibility and safety. You can do this anywhere, anytime,

no adverse effect. And I recommend that you combine this,

the breathing exercise, with lifestyle modifications such as

a Mediterranean diet, 150 minutes a week of exercise, and

also of course doing your penis pump. So the connection between

breathing and erection represent a powerful example of how

physiology connect with sexual health and the brain. So

research has also shown that if you do this five minutes, five

minutes in a day, whether you choose to do any of the

breathing technique that I had talked about before, which is

nasal breathing, diaphragmatic breathing, a physiological sigh,

or extended exhalation. You should do that for about five

minutes a day, it will actually decrease your stress level,

decrease your heart rate for 24 hours. And so you can do this

like during the afternoon, like when you're at home, or even do

this while you're at work or in the morning. It lasts for 24

hours. You may want to do this before intimacy as well, too,

just five minutes of breathing in slowly and breathing out

slowly. But it is effective for 24 hours. So by understanding

this through proper breathing, you can improve your erectile

function naturally while also improving your health, because

you're decreasing your stress also decreasing your heart rate.

So this is the simplest thing that you can do if you have

performance anxiety. Five minutes a day of breathing will

go a long way, not only improving your erection, but

also your health. And I hope that you do this, because that's

why I'm here, to be the resource for you to deliver information

that you can do at home every day for your sexual function.

Let me know what you think about this, and let me know if you've

been trying. How has it been working out for you?

And just know man that you do not have to suffer in silence.

There are alternatives to ED treatment. You do not have to

suffer alone, and that's why I created the Modern Man Club as a

safe and discreet space where we can help you get sexual

confidence and out of ED. Where we work together and a community

of other men that also have ED as well, our members are seeing

result with just doing diet, exercise, breathing, penis pump,

along with testicle massage and Kegel. It does work. It's also a

community to lift you up and support you at the same time.

Check it out at noedman.com and do your breathing technique. And

if you need to get out of ED quicker, or you have severe ED,

you can reply to work with me at the link below. So having said

that, let's breathe you out of erectile dysfunction. Start

breathing into sexual confidence. I'll see you the

next episode.

Okay, Modern Man, you are not alone and you don't have to

suffer anymore. ED can feel isolating, frustrating, and even

defeating. The endless guessing, the quiet shame, the weight of

not feeling like yourself is exhausting. But here's the

truth, you are not broken. You are not alone. You don't have to

figure this out alone anymore. The Get Wood Now Boost Program

is your step by step, path to sexual confidence and

restoration. No more suffering in silence, no more trial and

error, just real solution, real result and the confidence you

deserve. It's time to take back your power on your term. Let's

get this journey started together. Check out the course

at getwoodnow.com. I'll see you there.

Thanks for listening to the Sexual Health for Men Podcast.

If you love this episode, then please take a screenshot on your

phone and post it on Facebook, Instagram, or wherever you post,

and be sure to tag me and let me know why you like this episode

and what you like to hear in the future. That will help me know

what's great for you and I would love to give you the most

incredible free gift designed to help you improve performance

quickly. Go to my website at sexualhealthformenpodcast.com to

get the book, The Five Common Costly Mistakes Men Make When

Facing ED. I would appreciate if you subscribe, leave a review on

Apple podcasts or wherever you listen. And just know that you

can have sexual vitality for life. I appreciate you until

next time.