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
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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
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can have sexual vitality for life. I appreciate you until
next time.