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

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

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

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do a deep dive into sexual
health and performance and how

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

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started, and be sure to visit my
website at

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sexualhealthformenpodcast.com
for more information and

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resources from the show. See you
on the inside.

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

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

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

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

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

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

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from a medical cause. And
psychological ED is really more

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of psychological stress, a
performance anxiety.

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

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

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the Get Hard System. And is an
interconnection between the

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

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the muscle. Breathing patterns
and erectile function is a

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fascinating intersection of
physiology and neural science

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that has significant implication
for sexual health. This

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connection operate through
multiple interconnective pathway

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involving the autonomic nervous
system, which is a system of

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

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

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the parasympathetic nervous
system is what's responsible for

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erection and nitric oxide
production, and stress hormone

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

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

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that breathing can really be
helpful for your erection,

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because it improves nitric
oxide, reduces stress response,

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

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that you need to tap into the
parasympathetic nervous system

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

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here. Check out this video here.

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So there are four different
breathing technique that you can

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

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called nasal breathing. Now,
when you breathe through the

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

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

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

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

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parasympathetic nervous system,
which is the nerve system that

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is responsible for erection.
Parasympathetic may relax and

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

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

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there's one technique called
nasal breathing, which recommend

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

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

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

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

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

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The next one is called
diaphragmatic breathing. This

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involves breathing deeply
through your abdomen, where your

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stomach kind of protrudes out,
allowing the diaphragm, the

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

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

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

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rise up. And this technique
specifically activate the

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parasympathetic nervous system,
and it also will strengthen your

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pelvic floor. Pelvic floor
muscles, those are the muscle

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

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strengthen. Because the pelvic
muscle responsible for orgasm

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

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

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your stomach muscle, and then
breathe out through your mouth

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slowly. That's called
diaphragmatic breathing, and

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that's done a lot through yoga breathing.

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

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

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

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

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

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

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is your step by step, path to
sexual confidence and

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

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

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

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get this journey started
together. Check out the course

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

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The third one is called
physiological sigh. Andrew

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Huberman talked about this. This
technique was developed in a

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

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

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your mouth for a long exhale.
Research showed that this

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pattern of breathing reduces
stress and activate the

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

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

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

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The fourth one is called the
extended exhalation, where when

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

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

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for about six to eight count
again, this activate the

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parasympathetic nervous system
to help with your erection. So

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

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

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

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

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

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But the severe ED, moderate ED
may need more intensive

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treatment.

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Now, the beauty of breathing
exercise and lies in

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

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

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the breathing exercise, with
lifestyle modifications such as

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

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

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breathing and erection represent
a powerful example of how

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physiology connect with sexual
health and the brain. So

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

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

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breathing technique that I had
talked about before, which is

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nasal breathing, diaphragmatic
breathing, a physiological sigh,

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or extended exhalation. You
should do that for about five

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

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

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

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

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

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just five minutes of breathing
in slowly and breathing out

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

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this through proper breathing,
you can improve your erectile

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function naturally while also
improving your health, because

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

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

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performance anxiety. Five
minutes a day of breathing will

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

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

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

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

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

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

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

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

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

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safe and discreet space where we
can help you get sexual

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

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

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

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

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

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

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

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

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

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breathing into sexual
confidence. I'll see you the

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next episode.

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

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

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00:11:00,260 --> 00:11:05,225
defeating. The endless guessing,
the quiet shame, the weight of

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00:11:05,225 --> 00:11:09,305
not feeling like yourself is
exhausting. But here's the

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00:11:09,305 --> 00:11:14,645
truth, you are not broken. You
are not alone. You don't have to

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00:11:14,645 --> 00:11:19,685
figure this out alone anymore.
The Get Wood Now Boost Program

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00:11:19,865 --> 00:11:24,950
is your step by step, path to
sexual confidence and

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

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00:11:29,570 --> 00:11:34,370
error, just real solution, real
result and the confidence you

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00:11:34,370 --> 00:11:39,350
deserve. It's time to take back
your power on your term. Let's

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00:11:39,350 --> 00:11:42,890
get this journey started
together. Check out the course

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

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Thanks for listening to the
Sexual Health for Men Podcast.

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

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

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

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

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

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incredible free gift designed to
help you improve performance

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quickly. Go to my website at
sexualhealthformenpodcast.com to

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

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

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

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can have sexual vitality for
life. I appreciate you until

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next time.