There are 2 important aspects that a man has to take into consideration in order to become a master of sexual continence : the improvement of his mental focus and the strengthening of his sexual muscles.

Here are some good techniques:

Tantra Magazine
This exercise is based on the abdominal breathing technique, which hopefully, you learned already. The following exercise will help you improve your focus. It consists in counting a hundred breaths without allowing your mind to wander.

A breath is made of one inhalation and one exhalation. This exercise may appear simple, but in fact it is not. Most people have difficulty counting up to ten and keeping their mental focus.

Another advantage of this exercise is that it may be practiced during the “dead moments” of the day: in a car, in the bathroom, when waiting in line, etc.

Now you should develop your capacity of controlling sexual energy by training your sexual muscles. The PC muscle is an area of muscular endings stretching from the pubic bone up to the sacral bone, in the back of the body.

Most men feel this muscle right beneath their testicles, in front of the anus. This is the muscle that prevents urination when you are in a “difficult” bladder situation, without a toilet close by.

The PC muscle is responsible for the rhythmical contractions during orgasm and therefore, in order to become a multi-orgasmic man, one needs to strengthen this PC muscle. Male orgasms originate in the prostate, and consequently it is essential that you learn how to contract the prostate by contracting your PC muscles.

The PC muscle serves as a valve around the genitalia, which you have to learn how to open and contract. This muscle is at work when you “push” out the last drops of urine.

The easiest way of finding your PC muscle is to stop the flow of urine by contracting your pelvic muscles. The stop of the urine flow is the first act of control over your own body. Using your capacity to control your urinary flow is of great help for controlling ejaculation.

1. When your bladder is full, stand up. If necessary, you may even lean against the wall.
2. Take a deep breath.
3. Exhale slowly, pushing the urine out while contracting your perineum.
4. Inhale and contract your PC muscle in order to stop the flow of urine.
5. Exhale and let it flow again.
6. Repeat steps 4 and 5. In the beginning, we recommend that you stop the flow of urine for 7 to 21 times. In the advanced stages of this practice, when you control the PC muscle very well you may even stop the urinary flow for 100-150 times.

You should urinate right before making love, because the bladder and the prostate are very close to one another. A full bladder will make you feel the need to ejaculate, and it will be more difficult for you not to ejaculate.

If your PC muscle is strong, it will be easy for you to stop the flow of urine from the beginning. If this is difficult, it means that your PC muscle needs to be strengthened and trained.

The stop of the urinary flow may produce some itching sensations, which will pass in a week of two, except if you have a urinary infection. Then you have to check with your physician, and embark on this practice only after you are cured.

If the PC muscle becomes sore, you have to keep on practicing, because this is an indication that it is not trained yet.

The push of the perineum in the same way you push to urinate will also strengthen your kidneys, prostate, and bladder, not only your PC muscle.

Remember: the most important part of this practice is simply to stop the flow of urine as often as possible. For those who want to become masters of sexual continence, this practice has to become a habit.