Goal: Experiencing and becoming familiar with the Stop!, Breathing and PC Pump Techniques.
Repeat until you can confidently and successfully apply the technique to delay your ejaculation and prolong sexual stimulation.

You will want to take about 45 minutes to do this exercise.
You should do this alone and without any added stimulation (Pornographic Material unless absolutely needed). You should pay attention to every nuance and subtle feeling that you will experience.

1. Start with a limp penis and begin stroking until you are hard. Notice all of the feelings you feel along the way to your P.O.N.R.

2. Give each level of excitement a number between 1-10, 1.5, 3.5, 9.5, etc…(1 being lowest or semi-hard and 10 highest and the P.O.N.R.) along the way to your P.O.N.R.

3. Try to stay at each level for about 2-3 min. Then move to the next.

4. Notice what it is that moves you to the next level i.e. the speed of your stroking, the tightness of your grip, what you are thinking etc…

5. Move slowly to each higher level as to not get carried away and ejaculate without trying the technique.

6. When you get to a level of about 6.5 it is time to apply the PC Pump:

There are several variations of the PC Pump technique, try them all and see which one works best for you.

A. Stop, Flex your PC hard for 2-3 seconds, release (that is one pump). Pump your PC Muscle 3-5 times, take a deep breath as you do the first pump and hold for a few seconds, slowly let the breath out and relax as your Excitement level drops a few points on the scale. You may also experience a decrease in your erection. Resume stimulation.

B. Stop, Flex your PC Muscle hard for one long pump about 10 seconds, release. Pump your PC Muscle 1-3 times, take a deep breath as you do the first pump and hold for a few seconds, slowly let the breath out and relax as your Excitement level drops a few points on the scale. You may also experience a decrease in your erection. Resume stimulation.

C. Stop, Flex your PC Muscle hard for 1 second release and do it again quickly, repeat for 5 reps., take a deep breath and hold for a few seconds, slowly let the breath out and relax as your Excitement level drops a few points on the scale. You may also experience a decrease in your erection.
Resume stimulation.

7. Pay very close attention to what you are feeling as this happens. Start stimulating yourself again and repeat the above technique at levels 7.5, 8.5, 9.5.

8. See how close you can get each time, then let your self ejaculate and enjoy it!