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“Semen Retention Science: A Man’s Guide to Energy and Focus”

Synthesis of Taoist, Tantric, and Slavic Practices

Foreword. Who Is This Book For?

This book is not for everyone. It is for that small group of men who intuitively sense that their true power is hidden behind a veil of habits, social patterns, and the unconscious squandering of their life’s essence.

If you:

— Feel that after ejaculation you lose not just fluid, but a part of your drive, mental clarity, and willpower.

— Are tired of the cycle: arousal → release → emptiness.

— Suspect that your sexuality is the key to something greater: creative fire, magnetic charisma, and spiritual resilience.

— Are looking not for a dry technique, but a holistic path that connects body, mind, and spirit…

...then you have found what you’ve been searching for.

This book is a manual for action for those who are ready to:

— Take responsibility for their energy. To stop being a slave to instinct and become the conscious creator of their own state.

— Walk the path of the Spiritual Warrior. From the discipline of a lone practitioner to the art of sacred union with a woman.

— Unite the wisdom of the ages. We will not blindly follow a single dogma. We will take the most effective elements from three great traditions:

— The technological precision of Taoist alchemy, which transforms raw energy into refined spirit.

— The depth and sacredness of Tantra, which sees in the union of masculine and feminine a path to Oneness.

— The ancestral power and simplicity of the Northern Slavic practices (the Volkhvs), which rekindle the ancestral spark within us — our connection to our forefathers and the power of the Earth.

What You Will NOT Find in This Book:

— Quick fixes or “magic pills.”

— Calls for total asceticism and the suppression of your nature.

— Complex theory without clear, actionable practices.

What You WILL Find in This Book:

— A System. A step-by-step path from the fundamentals to advanced techniques.

— A Synthesis. A unified algorithm combining breathwork, movement, meditation, and massage from different traditions.

— A Focus on the Male Experience. All practices are adapted and explained from the perspective of male energy.

This path requires will, honesty with yourself, and consistency. But the reward — a life filled with power, purpose, and fire — is worth it.

Ready to ignite your spark?

Note: This book is not a substitute for professional medical advice. If you have serious health concerns, please consult a physician.

About the Author

You may be wondering who you can trust with such a delicate and profound topic.

My journey began in 2003 with a degree in medical science. However, I quickly realized that conventional medicine often treats symptoms without seeing the root cause — the loss of vital energy. This realization sent me on a quest for knowledge that has now lasted over two decades.

I have been a student of Taoist masters, including the legendary Mantak Chia, from whom I learned the pure, refined technique of inner alchemy. I immersed myself in the mysteries of Tantra, where sex is a path to the Divine. And I returned to the roots, to the Slavic Volkhv shamans, whose ancestral power speaks to us through the earth and blood.

But most importantly, I have tested every technique on myself. My first conscious six-month period of retention was in 2006, during which I passed through all stages of transformation and experienced firsthand the very power I write about.

This book is not a retelling of theories. It is a synthesis — a fusion of ancient traditions, verified by medical knowledge and forged through personal ordeal. I am not just a narrator. I am a guide who has already walked this path and is now ready to lead you.

Your guide to Power,

(Master of the Cave)

Part One: Solo Retention

Chapter 1. The Man’s Energy Code: What You Conserve Determines Who You Become

What is Male Sexual Energy? The Essential Primer.

Imagine your body is not just a biological machine, but a complex biochemical and energetic plant. Within this plant lies the most valuable raw material, the “gold reserve,” used to produce everything: from physical strength and mental clarity to creative breakthroughs and magnetic charisma. This is your male sexual energy.

Here is how different traditions have viewed it:

— Taoism: Jing — The “Root of Life.”

— Taoists compare Jing to the oil in a reservoir. Its quantity is limited, given at birth. You can burn it fast, like cheap fuel, for momentary pleasure. Or you can spend it wisely and transmute it — refining it into a higher-octane fuel: Qi (vital life force) and Shen (spirit, consciousness). Semen is the physical embodiment of Jing, its densest and most concentrated form. Losing it is a direct leak of your “gold reserve.”

— Tantra: Ojas — The “Nectar of Life.”

— In Ayurveda and Tantra, there is the concept of Ojas — the subtlest essence of all bodily tissues, the end product of perfect digestion. The most powerful source for creating Ojas is sexual energy. The more Ojas, the stronger the immunity, the greater the vitality, and the brighter the inner radiance. Uncontrolled ejaculation is the burning of Ojas, leading to rapid depletion and aging.

— The Slavic Path: The Ancestral Spark — “Heritage of the Forefathers.”

— Our ancestors believed that within every man burns an Ancestral Spark — a particle of the primordial life-fire passed down through all his forefathers. This spark is a man’s core, his willpower, his ability to be a creator and a protector. Semen is not just a physical fluid, but the material carrier of this spark. By mindlessly wasting it, a man doesn’t just grow physically weaker — he dims his ancestral fire, losing connection to the source of his power.

The Common Denominator:

Semen is not a “waste product,” but concentrated life force — the potential of all your energy.

Why Learn to Manage It? The Evolution of Purpose.

Managing sexual energy is not about asceticism and suppression. It is about conscious choice. Instead of being a slave to a reflex, you become the director of your inner power. You change the vector: from expenditure outward to accumulation and transformation within.

What You Gain as a Result:

— The Physical Level: More vitality, stamina, a robust immune system, faster recovery, and a slowing of the aging process.

— The Mental Level: “Silence in the mind,” mental clarity, sharp focus, iron will, and the disappearance of “brain fog.”

— The Energetic Level: The emergence of an inexhaustible inner “drive” and a magnetic charisma that attracts people and opportunities.

— The Creative Level: Breakthrough ideas, and the capacity for deep concentration and creation.

— The Spiritual Level: A profound sense of confidence, connection to something greater (your Lineage, the Dao, the Absolute), and an unbreakable inner core.

Chapter 2. The Anatomy of Energy Drain: Ancient Texts and Modern Science

“The Little Death”: Why Did the Ancients Call It That?

The phrase “the little death” (la petite mort) following orgasm appears in many cultures. This is not just a poetic metaphor.

— The Taoist Viewpoint: During ejaculation, a powerful release of Jing energy occurs from the lower dantian (the energy reservoir in the lower abdomen) and the kidneys. Energy accumulated over weeks is literally spilled outward, creating a massive breach in your energetic field. The organism throws all its resources into urgently replenishing the loss, depleting other systems.

— The Tantric Perspective: Orgasm with ejaculation is a micro-explosion where energy that could have risen up the spine (raising the Kundalini), nourishing higher consciousness centers, is roughly yanked out and expelled to the periphery. It is a sharp release of tension, followed not by fulfillment, but by emptiness.

— The Slavic Image: Imagine the bonfire of your Lineage. Every fruitless (not for conception) ejaculation is like throwing a bucket of water onto the burning logs. The fire doesn’t go out completely, but the brightness of the flame and the heat drop sharply. You are left with smoldering embers, not a mighty blaze.

The View of Modern Science: Hormones and the Biochemistry of Depletion.

Modern endocrinology and biochemistry perfectly explain why you feel drained after ejaculation.

— Costly Production. Sperm are not just cells. They are highly specialized genetic material. Their production consumes a colossal amount of the body’s resources: zinc, magnesium, selenium, vitamins, essential amino acids, fats, and enzymes. In terms of nutrient value, a single serving of semen is equivalent to 200—400 milliliters of blood. The body literally “eats itself” to reproduce it.

— Hormonal Roller Coaster.

— Before Ejaculation: Peak dopamine — the hormone of motivation, anticipation, and desire.

— During: An explosion of oxytocin and prolactin.

— After: Here comes the main blow. Prolactin — its level spikes sharply after orgasm. This hormone induces relaxation, drowsiness, and suppresses dopamine production. Its evolutionary task is to lull the man to sleep after the act of procreation. In the modern world, when you need to go to a meeting, work, or make decisions afterward, this effect is a direct enemy of your productivity and will.

— Neurotransmitter Depletion. Orgasm is a massive release of not only hormones but also neurotransmitters (norepinephrine, serotonin, acetylcholine). Their restoration requires time and resources.

— Energy Expenditure. The process itself is an intense physical load on the cardiovascular and nervous systems. And after it — the “emergency recovery” mode.

Summary: From the body’s perspective, uncontrolled ejaculation is an emergency situation comparable to significant blood loss or severe stress. The body throws ALL reserves into mitigating the consequences.

Where Does the Energy Go? The Alchemy of Transformation.

Now for the crucial part: what happens when you do not expend this force?

Your intelligent organism, finding no outward outlet, initiates a process of reverse distillation.

— Taoist Alchemy: Preserved Jing (semen energy) automatically begins to rise upward through special channels (the spine) and transmute. Jing → Qi. You feel this as a surge of strength, warmth in the body, and vigor. Then Qi → Shen. This manifests as mental clarity, intuition, creative uplift, and a “glow” from within.

— The Tantric Path: Energy not expelled outward goes toward awakening the Kundalini — the dormant energy at the base of the spine. It rises, nourishing all energy centers (chakras), illuminating consciousness, and providing an experience of unity and bliss that is incomparably stronger than brief orgasm.

— The Slavic Image: You stop throwing buckets of water on your fire. Instead, you add wood to your internal flame. The fire flares up, becoming hotter and brighter. This energy — your Ancestral Spark — begins to fuel all areas of your life: you become stronger, wiser, more attractive. You are not a consumer, but a Keeper and Multiplier of your Lineage’s strength.

Conclusion: Control over ejaculation is not an end in itself. It is the ignition key for starting the inner alchemy that turns raw carnal force into fuel for your evolutionary leap. From a slave of instinct to a sovereign of your inner world.

Norms of Strength: How Many Times Is It “Okay to Spill”? The Wisdom of the Ages and the Voice of Reason.

A man must know the throughput of his own gates, like a lord of a castle. Uncontrolled release of troops weakens the fortress, but complete isolation leads to stagnation. Observing human nature, ancient sages and doctors left us guidelines that are strikingly precise from the perspective of modern physiology.

Age Norms: From Youth to Maturity

The Guiding Principle: The younger the man, the more primal energy (Jing) he possesses and the faster he recovers it. With age, the resource requires increasingly careful stewardship.

— 15—20 years (The Spring of Strength):

— The Sages: “Spring is for accumulation.” This age lays the foundation for all subsequent life. The ideal is complete retention to direct all energy toward growth, study, and character formation. Maximum frequency — no more than 1—2 times per month.

— Science: Hormonal activity and spermatogenesis are high, but the nervous system is still labile. Frequent ejaculations can lead to nervous system exhaustion, difficulties with concentration, and slowed physical development.

— 20—30 years (The Summer of Power):

— The Sages: “Summer is for strengthening.” The period of highest physical strength, but also greatest temptations. The norm is 2—4 times per month. The key is not frequency, but awareness. One fulfilling act with a beloved woman is better than several empty expenditures.

— Science: The body is at its peak, recovery is fast. However, it is at this age that habits are formed. A nervous system accustomed to frequent dopamine spikes lays down behavioral patterns for life.

— 30—40 years (Mature Autumn):

— The Sages: “Autumn is for wisdom.” It is time to invest energy, not spend it. A key period for career, creativity, and family. The norm is 1—2 times per month. The main focus is on quality and energy exchange, not quantity.

— Science: Testosterone levels begin to gradually decline. The consequences of stress and poor lifestyle come to the fore. Frequent ejaculations lead to chronic fatigue, diminished motivation, and premature aging.

— 40—50 years (Golden Autumn):

— The Sages: “The time to harvest fruits.” Energy must be guarded like the apple of one’s eye. The norm is no more than once every 2 months, and preferably less often. Practice should be aimed at receiving energy from a woman, not giving it away.

— Science: Hormone production noticeably decreases. Recovery requires more time and resources. Each loss of semen is a blow to immunity, cognitive function, and energy tone.

— 50+ years (The Dignity of Winter):

— The Sages: “After 50, never spill seed.” This does not mean renouncing intimacy. On the contrary! It means transitioning to a fundamentally different level — the practice of partnered retention. The man becomes “Heaven,” the woman “Earth.” Their union is one of mutual nourishment without loss. Ejaculation at this age is equivalent to consciously accelerating aging.

— Science: The body is no longer capable of quickly reproducing high-quality seminal material. Its production consumes the last reserves of zinc, selenium, vitamins, and vital force. This is a direct path to oncology, diabetes, heart disease, and dementia. Preserving semen becomes a matter of survival and quality of life.

Seasonal Rhythms: The Wisdom of the Year

The ancients said: “In winter — no expenditure. In spring — restrain yourself. In summer — be moderate. In autumn — prepare for preservation.”

Why is there a complete prohibition in winter, at any age?

— The Wisdom of the Ancestors: Winter is the time of the Underworld (Nav), nature sleeps, all living things conserve their strength. A man must follow this rhythm: collect, preserve, and accumulate energy deep within his core (Zhivot), so that with spring, he can give a powerful start to a new cycle of life.

— Scientific Justification:

— Lack of Sunlight and Vitamin D: Winter brings lower levels of Vitamin D, critical for testosterone production and immunity. The body is already under stress.

— Energy Expenditure on Heating: The body spends enormous resources maintaining its core temperature. The loss of semen is an additional and completely unnecessary drain of energy.

— Deficiency of Vitamins and Minerals: The diet contains less fresh greens, vegetables, and fruits — the primary sources of antioxidants and trace elements needed for recovery.

— Peak of Epidemics: The immune system is under strain. Ejaculation is a powerful blow to immunity, which is especially dangerous in winter.

The bottom line for a man of any age:

Consider these norms not as strict rules, but as a compass pointing toward health and longevity.

— Your goal is not to “meet the norm,” but to strive for its lower limit, and ideally — to surpass it.

— Every drop of seed you preserve is an investment in your future: in mental clarity at 60, in strength at 70, and in the joy of life at 80.

Remember the ancient covenant: “The wiseman accumulates, the fool squanders.” Choose the path of wisdom.

Chapter 3: The Information Apocalypse: How the Modern World Has Declared War on Your Power

You need to understand a hard truth: your body and psyche were designed for a world that no longer exists. Your ancestor, living just 150—200 years ago, inhabited a completely different reality. Your brain and hormonal system are the same. This fatal mismatch is hitting you today with catastrophic force.

The Past: The Harsh School of Survival and Meaning

— Women were protected. Social norms, religion, and culture made women relatively inaccessible. Sex was not a commodity. It was a sacred act, permitted in most cultures only within marriage for procreation.

— There was no artificial stimulation. No pornography. No social media with an endless stream of semi-naked bodies. Male libido was a valuable resource that was accumulated and directed toward real goals: hunting, building, protecting the family, creating.

— The rarity of the act. Because of all this, the sexual act itself, and consequently ejaculation, were rare, significant events. The body had time to recover. The energy of Jing / Ojas / the Ancestral Spark was not totally depleted.

Conclusion: A man of the past lived in a mode of conserving and accumulating vital force.

Now, compare that to today:

— Pornography is a weapon of mass destruction. Your brain simply did not evolve to process such a volume of sexual stimuli. In one evening of scrolling through social media, you see more “potential mates” than your ancestor did in his entire lifetime. This confuses the ancient parts of the brain responsible for reproduction. They scream: “It’s paradise all around! We need to mate!” And you “mate” with your phone. Pornography is a super-stimulus that sends your dopamine system into the stratosphere, conditioning it for easy, cheap “thrills.” Natural intimacy with a real woman begins to seem bland and uninteresting.

— Masturbation as quick dopamine. It has transformed from a rare act of tension relief into a tool for boredom, stress, and escapism. You’re not having sex; you’re “releasing pressure,” literally spilling your vital force into the void. It’s the fastest way to get your “fix” and the most destructive for your energetic balance.

— Statistics that should horrify you:

— In the mid-20th century, the average man ejaculated (including sexual intercourse and nocturnal emissions) about 5,000 times in his life. Even this is not a physiological norm in our context; it is excessive. This is precisely why men live shorter lives than women.

— Today, a teenager who starts watching porn at age 12—13 may have thousands of masturbation sessions under his belt by age 18. An adult man living an “ordinary” life can easily exceed the old norm by 2, 3, or even 5 times by old age! Do the math yourself: 5,000 ejaculations multiplied by an average of 5ml equals 15 liters of semen. Now, here’s the question: How much energy and biological substance must a man expend to produce such a quantity of seed?

— Imagine: your body is a battery rated for 5,000 hours of work. But you are using it as if it had an infinite charge, draining it several times a day.

Catastrophic Consequences: From “A Little Tired” to Cancer

Think this sounds like panic? Not at all. It’s a chain reaction of decay triggered by the chronic depletion of your Vital Energy (Jing/Life Force).

— Neurological Hell: Depression, Apathy, Anxiety

— Remember prolactin? Its chronically high level after frequent ejaculations suppresses dopamine — the hormone of motivation and purpose. The result? Anhedonia — the inability to feel joy. The “flavor” of life disappears. You start seeking even stronger stimuli (aggressive content, gambling, alcohol). Clinical depression and anxiety disorders develop. You are not “lazy”; you have a chemical imbalance caused by the waste of seed.

— Urological Nightmare: Prostatitis and Impotence

— The myth that frequent sex “trains” the prostate is shattered by reality. Chronic ejaculation leads to exhaustion of the pelvic floor muscles, venous congestion, and, consequently, prostatitis. The body cannot keep up with producing quality seminal material and maintaining systemic tone.

— Impotence. Erectile dysfunction at 25? Today it’s commonplace. The cause is the same: depletion of dopamine receptors (psychogenic impotence) and a drop in testosterone levels due to endocrine system fatigue. You simply have neither the capacity nor the reason to desire a woman.

— Endocrine Collapse: Diabetes, Obesity, Infertility

— Producing sperm requires zinc and magnesium. These same elements are critically important for insulin production. Chronic waste of semen = zinc deficiency = increased insulin resistance = a path to Type 2 diabetes.

— Exhausted endocrine glands cannot produce enough sex hormones. Metabolism slows down, weight gain begins (especially in a female pattern — on the hips and belly). Sperm quality plummets — infertility becomes a mass problem.

— Oncology: The Final Verdict on Reckless Waste

— This is not speculation. It is the logical finale. The immune system is the most energy-demanding organ. Producing immune cells and “tuning” them requires that very Jing (primal energy). When you constantly throw your “gold reserve” to the wind, the body has no resources left for defense.

— A weakened immune system misses cancer cells, which form daily in every organism. Chronic inflammation (like prostatitis) and hormonal imbalances create the perfect environment for tumor growth. Cancer of the prostate, testicles, colon — all these are sad but predictable outcomes of sexual madness with ejaculation and living life on the edge.

Conclusion: You Are on the Brink

The modern world has created the perfect trap for you. It sells you the illusion of pleasure, taking your health, mind, and future in return. The combination of endless stimulation, poor environment, and toxic nutrition is a cocktail that slowly but surely destroys male strength as a biological and social phenomenon.

But this book is not a verdict. It is a rescue manual.

The fear you may have felt reading this is your ally. It is the instinct of self-preservation. It’s telling you it’s time to stop. It’s time to take back control.

The next part of the book will show you HOW TO DO IT.

(This chapter is for reference only).

Chapter 4: The Morning Algorithm of Power. First Steps to Reboot

It all begins here and now. Not on Monday, not on New Year’s, but with your next morning. This morning ritual is not just a set of actions. It is your daily declaration of war on your own weakness. Every movement is conscious, every breath is taken with intent.

Before we move on to the exercises, remember the golden rule: you cannot transform what isn’t there. Your abstinence from the useless waste of seed is not a punishment or a deprivation. It is the conscious accumulation of raw material for a great work. By beginning to abstain today, you create within yourself a potential, a “pressure” that seeks an outlet.

This is where our practices come in. They are the transformation valve. When raw sexual energy (Yar) accumulates, it demands an outlet. If you do not give it a conscious direction, it will find its own path — through irritability, tension, or nocturnal emissions. But when you perform the exercises, you redirect this powerful current from the sexual centers upward, along the spine, nourishing the brain and spirit. This transforms the animalistic Yar into an iron Will, and then into a clear Spirit.

A virtuous cycle of power is created:

— Retention gives you the energy for practice.

— Practice transforms the energy, making retention easier and giving you tangible results (strength, clarity, calm).

— These results motivate you to continue.

Foundation: Evening Preparation

You cannot charge a battery if it’s still connected to devices. Your sleep is charging time.

— Go to bed before 10 PM. From the perspective of biorhythms, sleep before midnight is the most valuable for restoring the nervous system and producing hormones. Before 11 PM, psychic energy is restored; after, physical energy.

— Remove all gadgets by 8 PM. The blue light from screens suppresses melatonin production — the sleep hormone. A lack of it leads to shallow sleep and inadequate restoration of Qi/Ojas. The evening is for silence, reading, planning, and connecting with loved ones.

— Wake up to the morning erection. This is your body’s oldest and most accurate alarm clock. It’s called “morning wood” and is caused by a peak release of testosterone and the energizing of the sexual system. It’s a signal: “Battery is 100% charged, the day can begin.”

— If there is no erection — this is a red flag. Your body is reporting it has no resources even for basic physiological processes. This means you are either overworked, ill, or in a state of deep depletion. This is a direct instruction to focus on rest and practice.

Step 1. Upon Waking: First Stop, The Bathroom. Morning Urination: Awakening the “Inner Warrior”

How to perform:

— Approach the toilet and stand on your toes. Your whole body should have a slight tension.

— Begin urinating. After 2—3 seconds, use your pelvic muscles to completely clamp the urethra and stop the stream. Hold for 2—3 seconds.

— Gently press on your lower abdomen, the bladder area. Relax the muscles and continue. Repeat as many times as you can until the bladder is empty.

— At the end, when urine no longer flows, lean forward slightly and gently press your hand on your lower abdomen (above the pubic bone) to squeeze out the remainder.

Benefits from ancient perspectives:

— Taoism: This practice is known as the “Golden Rooster.” It directly strengthens the perineal muscles, where the vital point Huiyin — the “gathering of Yin” — is located. Control over this point prevents the leakage of Jing Energy, strengthens the “lower dantian/core,” and helps direct energy upward.

— Slavic Practices: It was believed that at the moment of stopping the flow, a man “holds the strength of his Lineage inside,” training his will and locking the “gates” through which his vital fire leaks.

Benefits from modern neurobiology:

— You are training the pubococcygeus (PC) muscle. This is the muscular hammock that holds your genital organs. Its tone directly affects erection strength, ejaculation control, and prostate health.

— The interruption is a kinesthetic signal to your brain. You are literally telling your nervous system: “I’m in charge here. I control even the reflexes.” This is powerful training for motor control and will. It is a simple simulation of retaining seed in the future.

— The final massage helps completely empty the bladder, reducing the risk of infections and prostatitis.

— Perform this practice every morning. The more often you do it throughout the day, the better.

Step 2. Water Procedures: Shock Reboot of the System

How to perform:

— Cold Rub-Down: Wet a towel in cold water and quickly rub your entire body from neck to heels. 30—60 seconds is enough.

— Cold Pour/Shower: If ready, pour a bucket of cold water over yourself or finish your shower with 30—60 seconds of cold water.

— IMPORTANT: We are excluding “ice dipping” (prolonged immersion). Our goal is not to stress the body, but to invigorate it.

Benefits from ancient perspectives:

— Slavic Path: Cold water doesn’t just wash away dirt, it awakens “Zhiva” (vital force). It washes away energetic “slags” remaining after sleep and tempers the spirit.

— Taoism: Brief cold stress “ignites” the circulation of Qi, which may have stagnated during sleep, and “condenses” the protective Wei Qi energy.

Benefits from modern neurobiology:

— Cold triggers a release of norepinephrine and dopamine. This gives you an instant charge of vigor, mental clarity, and improved mood for hours.

— Brown adipose tissue is activated, which burns calories to produce heat.

— Powerful hardening and strengthening of the immune system occurs.

Step 3. Warm Water: Igniting the Digestive Fire

How to perform:

— Heat water to about 104°F (pleasantly warm, but not scalding).

— Drink 1—2 glasses.

— Key point: Drink slowly. Take a small sip, hold it in your mouth as if “chewing” it, and only then swallow slowly.

Benefits from ancient perspectives:

— Ayurveda/Tantra: Digestion is weak in the morning. Warm water is the only thing that gently kindles Agni (digestive fire) without extinguishing it, like cold water or juice would.

— Taoism: Warm water moistens the intestines and prepares them for work, promoting the smooth movement of Qi in the body.

Benefits from modern neurobiology:

— Warm water on an empty stomach helps hydrate the body after overnight dehydration, prepares the GI tract for breakfast, and gently stimulates intestinal peristalsis.

— “Chewing” the water activates the salivary glands. Saliva contains the enzyme amylase, which begins preparing for food digestion. This signals the brain: “System is starting up.”

Step 4. Fresh Air: Connecting to the Source of Prana/Zhiva/Qi

How to perform:

— Open a window or go out to a balcony/street. The air should be fresh, but not icy. You should not be shivering from cold.

— Perform the entire subsequent breathing practice in this stream of fresh air. It is essential to air out the room after the night.

Benefits:

— Ancient view: You are inhaling Prana or Zhiva — pure life force from space.

— Modern view: CO2 accumulates in the room during sleep. Fresh air with high oxygen content is necessary for efficient cellular metabolism and brain function. Oxygen is a key element for producing energy (ATP) in the mitochondria.

Step 5. The Victor’s Breath: Neuro-Biohacking Your Energy

How to perform (after airing out):

— Perform lying down, you can be under a blanket, with an open window or outside if warm.

— Cycle 1 (Warm-up): Take 30 calm, deep breaths in and out through your nose.

— After the 30th inhale, exhale completely and hold your breath for 15 seconds. Do not strain.

— After the hold, take a slow, deep inhale and hold your breath for 30 seconds.

— Exhale calmly. This is the first cycle.

— Subsequent cycles (3—5 total): Repeat the pattern, but in subsequent cycles, make the hold after exhale not 15 seconds, but AS LONG AS YOU CAN without excessive discomfort. The hold after inhale remains around 30 seconds or also increases according to your ability. If you feel a “current” or tingling in your body, you’re on the right path.

Benefits from ancient perspectives:

— Tantra (Pranayama): This is a modified technique reminiscent of Kapalabhati (30 breaths) and Sahita Kumbhaka (holds). It ignites the inner fire, cleanses the energy channels (nadis), and leads to the awakening of Kundalini.

— Taoism: Breath holds (“locking”) accumulate Qi in the dantian and direct it along the Microcosmic Orbit.

Benefits from modern neurobiology:

— 30 active breaths: Ventilate the lungs, saturate the blood with oxygen, slightly raise blood pressure, and tone the sympathetic nervous system.

— Hold after exhale (especially long): This is moderate hypoxia, a powerful stimulus for:

— Production of erythropoietin (EPO) — a hormone that increases red blood cell production.

— Activation of the parasympathetic nervous system (relaxation after stress).

— Stimulation of the vagus nerve, improving the function of all internal organs.

— Hold after inhale: Trains CO2 tolerance, improving the efficiency of oxygen use by tissues. The sharp influx of oxygen after the hold causes an explosive activation of metabolism and a surge of vigor.

Summary: This entire morning algorithm will take you 15—20 minutes. But you will feel its effect immediately: clean energy, a clear head, and an iron-clad confidence that your day has begun the way a strong man’s day should. After this first stage, move on to the exercises.

Chapter 5: Morning Alchemy. From Raw Power to Will and Spirit

Morning Ritual: The Gymnastics of Transformation

Stage 1: Solar Breathing — Charging from the Sun and Earth

— Ideal Conditions: Outdoors, under the sun’s rays, barefoot on the earth (grass, soil, sand). Important: You must be warm; do not allow yourself to get chilled. Cold drains your Qi/Vital Force, nullifying the work. If you can’t go outside, do it indoors by a window, or simply do it where you can, visualizing the sun shining.

— Technique:

— Stand facing the sun, eyes closed.

— Slow Inhale (7 seconds): Gently raise your arms out to the sides and up to the sky, palms up. Visualize a golden, solar, vivifying light pouring into you through your closed eyelids, skin, the crown of your head, and your palms. Simultaneously, imagine a warm, amber stream of the Earth’s force rising up through the soles of your feet.

— Breath Hold (7 seconds): The two energies — Celestial and Earthly — meet and blend in your heart, filling your entire body with a radiant, shimmering energy. You are a conductor between Heaven and Earth.

— Slow Exhale with the sound “HA!”: Sharply but not harshly, lower your arms down, thrusting your palms toward the earth. On the exhale, with your mouth open, make a guttural “HA!” sound. Visualize black smoke — all fatigue, sickness, negative thoughts, and spent energy — leaving through your mouth and feet, going deep into the earth.

— Number of Repetitions: 3, 6, or 9 times.

— What’s the Benefit?

— Ancient View: You directly connect to the sources of Power — Yang (Sun) and Yin (Earth). You fill the dantian (the lower cauldron/core) and cleanse the energy channels.

— Neurobiology: Deep visualization and synchronized breathing activate the prefrontal cortex and parasympathetic system, reducing stress. The “HA!” sound on the exhale stimulates the diaphragm, releasing internal blocks and muscular tension.

Stage 2: Slavic “Zhgonka” (Spinal Twist) — Igniting the Inner Fire

— Technique: Stand with feet shoulder-width apart. Arms hang relaxed along the body. Begin twisting your torso to the right and left, allowing your arms to swing freely and gently “whip” against your body. The movement initiates from the hips; the spine twists like a spiral. Breathe freely.

— Duration: From 1 minute to 40. Trust your intuition. Your body will tell you when it’s enough.

— What’s the Benefit?

— Ancient View: “Zhgonka” is a powerful way to “shake up” energy that has stagnated overnight, to kindle “inner heat,” and to prepare the body for subtler practices.

— Neurobiology: Twisting movements improve lymph flow and blood circulation, especially in the pelvic area and spine. They massage the internal organs, stimulating digestion and adrenal function.

Stage 3: Sun Salutation (Surya Namaskar) — Synchronizing Your Entire Being

— What to do: Perform several rounds (from 1 to 12) of the Sun Salutation sequence from Hatha Yoga. I do one round. But I hold each asana from 5 to 44 seconds, depending on my mood — it’s enough for me.

— Step-by-Step Execution. (The sequence is very simple to learn) Important: Movements are smooth, without jerks. Abdominal breathing is smooth — this is the key element.

— Prayer Pose: Stand straight, join palms at your chest. Exhale. Focus, feel your intention.

— Raised Arms Pose: Inhale, raise arms out to the sides and up, arch back slightly. Reach with your whole body, crown toward the sky.

— Forward Fold: Exhale, fold forward with a straight back. Place palms or fingertips on the floor beside your feet. Knees can be slightly bent.

— Equestrian Pose: Inhale, step your right foot back, lowering the knee to the floor. Left foot is between your palms. Lift your head, back straight, gaze upward.

— Mountain Pose (Plank/Downward Dog): Exhale, step your left foot back, lift hips up. Body forms a triangle. Heels reach toward the floor.

— Eight-Limbed Salutation: Hold breath after exhale. Lower down into a modified push-up position, supporting on hands, knees, chest, and chin touching the floor. Hips remain slightly lifted.

— Cobra Pose: Inhale, glide forward, lift your chest, arch back, focus on the spine. Try not to lift your abdomen off the floor. Arms slightly bent, pelvis and legs relaxed on the floor.

— Mountain Pose (Downward Dog): Exhale, return to pose 5, lifting hips again.

— Equestrian Pose: Inhale, step your right foot forward between your palms. Left knee is lowered. Gaze upward (same as pose 4, but with the opposite leg).

— Forward Fold: Exhale, bring your left foot next to your right, returning to pose 3.

— Raised Arms Pose: Inhale, rise up with a straight back, returning to pose 2.

— Prayer Pose: Exhale, straighten up, return to pose 1.

— If this sequence is difficult at the start — no problem. Perform any stretching exercises you like: forward bends, backbends, side stretches, twists, lunges.

— What’s the Benefit for Retention Practice?

— Ancient View: This is a ritual of worship to the Sun — the source of life. Each movement is an asana that opens energy channels (nadis) and directs energy flows in the right direction.

— Neurobiology: Dynamic stretching awakens the whole body, increases spinal flexibility (spinal health = nervous system health), and improves cerebral circulation and coordination.

Outcome of this part: You haven’t just done morning exercises. You’ve conducted a full session of energetic hygiene and alchemy. You have cleansed yourself, filled yourself with the power of Heaven and Earth, ignited your inner fire, and harmonized the energy flows in your body. Now you are ready for the new day not as a consumer, but as a creator.

Chapter 6: Awakening the Body. Massage of Channels and Glands

Before moving forward, remember the ironclad principle: sexual energy is not an imaginary substance, but a real physiological force. It circulates through your nerves, blood vessels, hormonal and lymphatic pathways. If the body is tense, stiff, if the organs are sluggish — the channels for its flow are blocked. Imagine a garden hose twisted in several places. No matter how much water you pour, the pressure will be weak.

Our goal is to remove all clamps and “kinks,” to make the body soft, fluid, and receptive. This massage is not just a warm-up. It is the clearing of your body’s energetic plumbing, so the powerful current of your raw power can rise upward without obstruction, transforming.

Stage 1: Activating the Control Center — Head and Neck

— 1. Scalp and Head Axis Massage:

— How to do it: Using your fingertips, vigorously but not roughly, massage your entire scalp. Move from the forehead to the back of the head, from the crown toward the ears. Then run your fingers along the head’s “axis” — from the point between the eyebrows, over the crown, and down the back of the neck.

— Benefit (Ancient View): Releases the block from the Baihui point (“Hundred Meetings”) at the crown, where transformed energy should gather. Opens the channels leading to the brain.

— Benefit (Modern View): Sharply improves cerebral blood circulation. Relieves headaches, enhances neuron nutrition, improves cognitive function and memory. Stroke prevention.

— 2. Massage Behind the Ears and the Ears:

— How to do it: Using two fingers (index and middle), rub the area behind your ear lobes intensely. Then rub the ear lobes themselves thoroughly until you feel warmth.

— Benefit (Ancient View): The area behind the ears is a projection of the kidney channel. Stimulating the ears, which contain hundreds of biologically active points, revitalizes the entire body.

— Benefit (Modern View): Stimulation of the temporomandibular area relieves stress-related tension. Ear massage reflexively improves the function of all organs, as the ears are an “inverted embryo” map of the whole body.

Stage 2: Activating the Endocrine System — Neck and Chest

— 3. Larynx (Thyroid) Massage:

— How to do it: With light circular motions of your fingers, massage the front of your neck (the Adam’s apple and surrounding area). Gently take the Adam’s apple between your fingers and move it in circles—12 clockwise, 12 counterclockwise.

— Benefit (Ancient View): Activates the throat chakra (Vishuddha), responsible for will and self-expression.

— Benefit (Modern View): Direct stimulation of the thyroid gland, the “conductor” of metabolism. Normalizes the production of hormones regulating energy exchange, weight, and body temperature.

— 4. Tapping the Sternum (Thymus Gland):

— How to do it: Make soft fists and use the knuckles to deliver light, rhythmic taps to the center of your chest (the sternum).

— Benefit (Ancient View): The heart area (Anahata chakra) fills with energy, removing blocks.

— Benefit (Modern View): The thymus gland is located behind the sternum — the master organ of immunity. It atrophies with age. Daily stimulation “wakes it up,” enhancing the production of T-lymphocytes, the soldiers of your immune system. This is direct protection against illness and aging.

Stage 3: Activating the Energy Reservoirs — Torso

— 5. Warming and Tapping the Kidneys:

— How to do it: Rub your palms together until hot, place them on your lower back (under the bottom ribs). Hold for 10 seconds, transferring the heat. Then lightly tap this area with your fists.

— Benefit (Ancient View): The kidneys store the primal Jing, your sexual energy. Strengthening them is the absolute foundation.

— Benefit (Modern View): Improves blood flow to the kidneys and adrenal glands. The adrenals produce adrenaline, noradrenaline, and cortisol — stress and adaptation hormones. Their health is your stress resilience.

— 6. Liver and Spleen Massage:

— How to do it: Use your fingers to knead the area under your right rib cage (liver, gallbladder). There may be tenderness here, which fades over time with daily practice. Then move to the area under your left rib cage (spleen, pancreas).

— Benefit: The liver is the body’s main chemical plant; blood purification and hormonal balance depend on its health. The gallbladder drains stagnant bile. The spleen is a key organ for blood formation and immunity. Stimulating them tunes up the entire system.

Stage 4: Focus on the Source — Pelvic Organs

— 7. Pubic Bone Massage:

— How to do it: Use circular motions of your fingers to massage the area of the pubic bone. 40 circles clockwise, 40 circles counterclockwise.

— Benefit: Reflexive stimulation of the prostate and bladder, improved circulation in the pelvis. Prevention of prostatitis and congestion.

— 8. Testicle Massage (Deer Exercise):

— How to do it:

— Circular Rubbing: Place one palm over the other and cup the testicles. Apply light pressure and make 108 circular motions (54 clockwise, 54 counterclockwise).

— Kneading: Gently knead the testicles between your fingers until you feel a slight tenderness.

— Tapping: Lightly tap the testicles with your fingertips.

— Benefit (Ancient View): Direct accumulation and “stirring” of Jing energy.

— Benefit (Modern View): Increases blood flow, improves spermatogenesis, naturally stimulates testosterone production.

— 9. Penile Massage:

— How to do it: For about 10 minutes, knead, rub, and roll the penis between your palms. The goal is not erection, but a powerful influx of blood and energy.

— Benefit: Improves erectile function, tissue elasticity, relieves micro-spasms.

Stage 5: Key Techniques for Locking and Directing Energy

— 10. Exercise “Tongue-Penis” (MUST DO):

— How to do it: Take the glans of the penis and gently pull it downward. Simultaneously, stretch your tongue out and down toward your chin as far as possible. Then pull the penis and tongue together to the right, left, and up. Minimum 5 cycles, increasing over time.

— Benefit (Ancient View): Creates an energetic loop connecting the beginning and end of the main energy channels (Governing and Conception Vessels). Teaches the body to direct energy upward, not outward.

— Benefit (Modern View): Forms a powerful neuromuscular reflex. During sexual arousal, you will involuntarily direct energy upward (through tongue and diaphragm tension), physically helping to prevent premature ejaculation.

— 11. Prostate Point Stimulation:

— How to do it: Find the point between the anus and the root of the penis, closer to the anus. (The area closer to the penis root is firm tissue — not our target). Look for a soft inward dip; fingers can sink in deeply here. Press firmly on this point with your fingers. Do 45 presses, rest, then another 45 presses.

— Benefit: This is a “secret point” in Taoism. Its stimulation directly trains the pelvic floor muscles, prevents and treats prostatitis, and provides a powerful impulse to raise energy up the spine.

Stage 6: Completion and Filling with Light

— 12. Slapping the Entire Body:

— How to do it: Use your palms or a bamboo whisk to slap your entire body, paying attention to the joints.

— Benefit: “Wakes up” the capillaries, stimulates lymph flow, dislodges energetic blockages.

— 13. “Rubbing in” Sunlight and “Eating the Sun”:

— How to do it:

— Rubbing: Gather sunlight in your palms and literally “rub” it into your skin, from head to toe. Visualize the skin beginning to glow from within. Physically, vigorously rub the skin of your entire body.

— Eating: Look at the sun through closed eyelids. On an inhale, open your mouth and “draw in” the sun’s rays, visualizing yourself chewing and swallowing clumps of golden sunlight.

— Benefit (Ancient View): You fill yourself with pure Yang energy, displacing remnants of darkness and heaviness.

— Benefit (Modern View): Deep visualization and work with photons of light stimulate the pineal gland (epiphysis) and hypothalamus, harmonizing all the body’s biorhythms. This is an antidepressant and a source of powerful psychosomatic harmony.

Outcome: You have conducted a complete reboot of your bioenergetic system. Now your body is not an old, rusty pipeline, but a clean, shining conductor for power, ready for transformation. Now it’s time to move further and pump energy. We continue the training and move on to strengthening muscles, tendons, and ligaments. Without this, energy cannot move upward. Working with the body — that’s where the key lies!

The “Three Pillars — Steel Tendons” Complex: Strength, Stretch, Grounding.

This complex simultaneously lays three foundations: flexibility of the spine and tendons (Pillar 1), unshakable strength in the legs and pelvis (Pillar 2), and energetic elongation that fills the body with power (Pillar 3).

Pillar 1: “100 Heroic Bows to the Sun” (Dynamic Warm-up and Flexibility)

— Technique:

— Stand straight, feet shoulder-width apart. Inhale, raise straight arms out to the sides and up, palms facing the sun.

— With a slow, smooth exhale, bend forward, aiming to place your palms on the floor in front of you. Knees can be slightly bent. Head is relaxed.

— Inhale, straighten up, extending the spine, and raise your arms out to the sides and up, arching back slightly.

— Exhale, make another bow to the Sun.

— Quantity: Start with 10 times, adding 1—2 bows daily. Goal: 100 every morning. Do it for quality and mindful movement, not speed.

— Benefit:

— Physiology: Improves flexibility of the entire spine, strengthens the lower back, stretches the hamstrings, enhances blood and lymph circulation.

— Energetics: This exercise is a powerful pump for circulating Energy. The bow — releases old energy into the earth; the rise with the arch — receives new energy from the cosmos.

Pillar 2: “Horse Stance” (Static Strength and Grounding)

— Technique (Basic Level):

— Place your feet much wider than shoulder-width, toes pointing straight ahead or slightly turned out.

— Slowly bend your knees, lowering your hips until your thighs are parallel to the floor (90-degree knee angle). A half-squat position. Keep your back absolutely straight!

— Extend your arms in front of you at shoulder level, as if embracing a large ball. Palms face down or toward you, fingers relaxed. Gaze forward.

— Breathe deeply and evenly. Hold the pose for 60 seconds.

— Progression (Advanced Level):

— Rise onto your toes. This dramatically increases the load on the calves, thighs, and pelvis, and requires immense concentration.

— Add the perineum lock. Throughout the hold, maintain a light tension in the pelvic floor muscles, drawing the perineum upward. This directs energy upward and prevents its leakage.

— Gradually increase the holding time.

— Benefit:

— Physiology: The best exercise for strengthening the pelvic floor, thigh, and lower back muscles. Powerfully stimulates the kidneys and adrenals.

— Energetics: You are a mountain. You accumulate the Earth’s force through your feet and direct it upward, strengthening your core — the reservoir of Energy.

Pillar 3: “Tree Pose” (Elongation and Filling)

— Technique (Basic Level):

— Smoothly come out of the Horse Stance and immediately transition to this pose by straightening your legs.

— Raise your arms out to the sides and up, palms facing the sun. Stretch your entire body maximally: from your toes to your fingertips. Imagine being pulled by the crown of your head toward the sky and by your tailbone toward the earth.

— Spread your fingers, feel the stretch, reach for the sky and Sun with your whole being.

— Breathe deeply. Hold the pose for 60 seconds.

— Progression (Advanced Level):

— Rise onto your toes. This intensifies the full-body stretch and demands even greater concentration.

— Add the perineum lock. As in the Horse Stance, this seals and directs the energy up the spine.

— Benefit:

— Physiology: Stretches and strengthens all the spinal stabilizer muscles, improves posture, opens the chest.

— Energetics: You are a tree reaching for the sun. You actively absorb Celestial energy (Yang) and channel it downward along the spine, filling the entire body.

Working with Weights (Master of the Cave Level)

— Horse Stance with Dumbbells: Hold two suitable dumbbells (start with 1—5 lbs) in front of you, arms in the same position. This increases load on the shoulders, core, and intensifies energetic pressure in the lower abdomen.

— Tree Pose with a Kettlebell: Hold a kettlebell (start with 9—18 lbs) overhead with straight arms, stretching your whole body upward while engaging the perineal lock. The kettlebell is ideal because its offset center of gravity forces all core stabilizer muscles to engage. This is an ultimate training for connecting the upper and lower body, for forging a true “axis of power.”

Important Precautions:

— Breathing: Never hold your breath in static poses! Breathe deeply and evenly into your BELLY.

— Graduality: Don’t rush with weights. Master perfect technique without weight for at least 2—3 months.

— Contraindications: If you have knee, hip, or spinal issues, perform these poses with caution and only after consulting a physician.

Outcome: This short but incredibly effective complex, performed daily, will build you a steel-like muscular-tendinous framework through which your life force will flow unimpeded, like current through high-voltage wires.

Chapter 7: Testicular Breathing. Alchemy in Action

The Foundational Taoist Exercise.

Please, remember once and for all: Testicular Breathing is not just an exercise. It is a meditation, a prayer of your body, the most direct way to transform raw spermatic energy (Jing) into vital life force (Qi) and spirit (Shen).

You are not just breathing. You are melting and distilling your very self. This is the cornerstone of everything we do.

Preparation: Creating Sacred Space

— Posture: Best done standing. Feet shoulder-width apart, knees slightly bent. Back straight, tilt the pelvis slightly forward, lower the head a little. Arms at your sides. Stand relaxed but upright — imagine being suspended by the crown of your head. This position opens the energy channels. Can also be done sitting on the edge of a chair, so the testicles hang freely.

— Clothing: Naked or in loose pants without tight elastic. Nothing should constrict the groin or abdomen. You are giving energy freedom.

— Mindset: Ensure you won’t be disturbed for 10—15 minutes. Use a mirror to see your testicles. Let go of all thoughts. Your only task now is to feel and direct.

Step-by-Step Instructions for Beginners

Phase 1: Tuning Breath and Attention

— Tongue to Palate. Lightly press the tip of your tongue to the hard palate behind your upper teeth. This closes the energetic circuit between the front and back midline meridians (the “Microcosmic Orbit”).

— Close your eyes. Your inner gaze should be directed inside the body.

— Take a few calm, deep breaths. Just observe the breath. Feel the air entering and leaving.

Phase 2: Inhale — Drawing Up the Cool Energy

— Begin a slow, deep inhale through the nose. Imagine you are inhaling not air, but a silvery, cool, vivifying light.