Overview
Dr. Rachel Ross discusses a quick, evidence-based technique combining nasal breathing and pelvic floor activation to help men regain erections that fade due to stress or mild erectile dysfunction, while emphasizing when to seek medical attention for serious or recurring issues.
Understanding Erection Loss
- Temporary loss of erection before intimacy is common, especially due to stress, anxiety, or nerves.
- Persistent or severe erectile dysfunction may signal underlying health issues requiring medical evaluation.
When to Seek Medical Help
- Men with advanced diabetes, severe heart disease, or chronically low testosterone should consult a physician; this method alone will not resolve serious ED.
- Frequent or moderate-to-severe erectile dysfunction requires identifying root causes and seeking professional advice.
Assessing Erectile Health
- Dr. Ross offers a free online “erection age” calculator to help men assess their condition and find starting steps for improvement.
The Erection Recovery Trick: Breathing and Pelvic Floor Activation
- Erections depend on proper blood flow, regulated by the nervous system and pelvic floor muscles.
- Anxiety and stress activate fight-or-flight response, restricting blood flow.
- The pelvic floor muscles, especially the bulbocavernosus, help trap blood within the penis.
Step-by-Step Method
- Step 1: Inhale deeply through the nose for four seconds, filling the belly.
- Step 2: Hold the breath for two seconds.
- Step 3: Exhale slowly through the mouth for six to eight seconds.
- Step 4: During exhale, squeeze the pelvic floor muscles (as if stopping urine flow) and hold for six to eight seconds.
- Step 5: Relax pelvic floor and body.
- Step 6: Repeat the cycle three to five times (10–15 seconds per cycle).
How the Technique Works
- Deep nasal breathing activates the relaxation (parasympathetic) nervous system and increases nitric oxide, opening blood vessels.
- Pelvic floor squeeze acts as a pump, forcing blood into the penis.
- After three to five cycles, erections often become firmer quickly.
Enhancing Results
- Adding physical movement (e.g., 10 squats or push-ups) can further increase blood flow.
- Technique is discreet and can be performed during foreplay.
Recommendations / Advice
- Use this breathing and squeeze technique for occasional, mild erection issues.
- Seek medical assessment if ED is frequent, persistent, or coexists with major health problems.
- Consider lifestyle changes to support sexual health, including following up on Dr. Rachel’s dietary advice for nitric oxide production.