Increase Stamina: A Must-Learn Rejuvenation and Vitality Secret for Men – Powerful Effects Beyond Your Imagination

This exercise can be performed while standing, sitting, or lying down. The best time to practice is either early in the morning after waking or at night before bed.

Step 1

The purpose of this step is to stimulate sperm production (vitality comes from the transformation of sperm and semen).

1. Rub both palms vigorously together until they become warm.
2. With your right hand, gently cup the scrotum, fully enveloping it in your palm without applying pressure. Simply hold it lightly, feeling the warmth from your hand transfer to the scrotum.
3. Place your left palm about three inches below your navel at the dantian area.
4. Massage the dantian in a clockwise direction with your left hand, applying slight pressure to generate warmth. Massage for 81 circles.
5. Rub your hands together again until they are warm.
6. Switch hand positions—now hold the scrotum with your left hand, while massaging the dantian with your right hand in a counterclockwise direction for 81 circles.

Massage for 3-5 minutes, focusing your attention on the dantian area, and feel the heat rising. In all Taoist practices, it is crucial to focus on the specific area being worked on because only through concentrated attention can you enhance the effectiveness. This will unite the mind and body, maximizing the benefits. Avoid imagining fire burning in the pelvic area to force the natural process. This practice, called “Deer Exercise,” does not require visualizations.

Step 2

1. Contract the muscles around the perineum, pulling upward and inward. As you do this, you may feel air being drawn into the rectum, tightening the entire anal area. Hold the muscle contraction for as long as possible, until you feel discomfort.
2. Relax the muscles for 5 seconds.
3. Repeat the contraction and relaxation of the anal muscles. One contraction and relaxation counts as one set. Initially, you may only be able to maintain the contraction for a few seconds, but with practice over the course of weeks, you’ll be able to hold it longer without feeling fatigued or tense. Start with 50 sets and gradually increase to 100 sets. When you can perform 1,000 sets in one day, your skill will be well-developed.

Note: During Step 2, focus your attention on the prostate area, feeling vibrations and warmth.

Explanation (Optional after understanding): The Benefits of Practicing the Deer Exercise

The first benefit is strengthening the muscles of the anus and rectum. The prostate is located behind the rectal muscles, about 5-6 centimeters from the anus. By contracting the anal sphincter muscles, you stimulate and compress the prostate, which helps to strengthen and exercise the prostate. This can prevent, alleviate, or even cure many prostate-related issues.

The second benefit is enhancing sexual function and extending the duration of intercourse. During sexual activity, the prostate fills with semen to its maximum capacity, leading to ejaculation. When ejaculation occurs, the prostate contracts in a series of movements to expel the semen. After ejaculation, intercourse typically ends because the penis can no longer maintain an erection, and ejaculation will not happen again, making further sexual activity impossible. However, by practicing the Deer Exercise, you can train your prostate to pump out only small amounts of semen, redirecting the rest of it to other glands and into the bloodstream. This allows for prolonged intercourse.

The third benefit is a special one: preserving youthfulness. The secret lies in using strong sexual organs to store and conserve vital energy (essence). The body has seven glands, six of which attract this vital energy and send it to the pineal gland to enhance spiritual energy. There’s also a hormonal pathway in the body that starts from the prostate, connects to the adrenal glands, and leads to other glands. At the same time, blood circulation in the abdomen increases, helping to distribute the nutrients and vital essence from the semen to other parts of the body. When this vital essence is drawn up to the pineal gland, you may feel a cold sensation or vibration rising from your spine to your head. This sensation can feel similar to an orgasm. If you only feel it around the pineal gland and not along your back, don’t worry. Your sensitivity will increase with continued practice.

By practicing the Deer Exercise, you can boost hormone (vital essence) production. The anus acts like a small motor that pressurizes the prostate. When the prostate is stimulated, it begins to secrete hormones that create a natural orgasm-like sensation. If the prostate starts to heal, you may experience small orgasms. Alternating contractions and relaxations of the anal muscles during the Deer Exercise is like jogging for ten miles without the negative side effects that jogging can sometimes produce.

If, after some time, you don’t feel the movement of vital energy, you should check if a part of your body is experiencing issues. One of the benefits of practicing the Deer Exercise is self-diagnosis. If any of your seven glands are underperforming, the vital energy being drawn up through the spine will get stuck at that point, indicating weakness in that area and a need for special attention. For example, if the thymus gland isn’t functioning well, the vital energy will stop there, and once the thymus recovers, the energy will continue flowing upward toward the pineal gland. If, during practice, the energy rises all the way to your head, it indicates that all seven glands are functioning normally and there are no energy blockages in your body. On the other hand, if you feel nothing during practice, it’s likely that there’s a blockage somewhere. If there are no functional issues, anyone should be able to feel the movement of vital energy.

The vital energy rises along the pathway through the seven glands. This sensation lasts only for a brief moment and happens naturally; it cannot be forced through imagination. Some suggest using thought to guide or direct the flow of vital energy, but this completely misunderstands its nature. There are six forms of energy: mechanical energy, thermal energy, sound energy, radiant energy, atomic energy, and electrical energy. Humans release electrical energy. However, the electrical energy in the human body is entirely different from the electricity used in a household. The frequency of regular household electricity is 60 cycles per second, while the electrical frequency in the human body is 49 million cycles per second. This is half the frequency of light, which travels at 300,000 kilometers per second. Therefore, by the time you start thinking, breathing, or using imagination to guide the energy, the electrical energy has already moved ahead. Human thoughts and breathing are too slow to direct the flow of electrical energy.

What happens unconsciously isn’t intended to be controlled by the conscious mind. If the conscious mind tries to control something it cannot—like directing electrical energy through imagination or thoughts—it will only cause harm to both the body and the mind. Interfering with the natural process of vital energy can lead to conditions like schizophrenia, brain damage, and other illnesses. In Taoism, these disasters are referred to as “going off the rails” or “Qi deviation.” I’ve seen many cases of “Qi deviation” both in the East and the West. The Deer Exercise, however, is very safe and doesn’t require any supplementary techniques. Often, for the sake of show, people combine conflicting techniques and perform complicated movements that lead to disastrous results. Laozi once said, “My way is easy to know, easy to practice.” True Taoist methods are simple and easy to follow.

If an erection occurs during practice, place the thumb of the hand holding the scrotum at the base of the penis near the pubic bone and press downward firmly. At the same time, use the other hand to massage the pubic area. This will inhibit blood flow into the penis and increase the vital energy in the sexual glands to its maximum level. Since ejaculation would waste the vital energy accumulated through practicing the Deer Exercise, Taoist practices emphasize avoiding ejaculation unless it is intended for conception. Taoist philosophy further emphasizes using the vital energy stored in the sexual glands to enhance spiritual energy, allowing the desires of the body, mind, and spirit to be satisfied simultaneously.

It is important to remain focused during practice. While practicing the Deer Exercise, personal hygiene should also be maintained. We should wash our entire body daily, including all bodily orifices. According to social customs, we wash our face, brush our teeth, and rinse our mouth, but due to long-standing social taboos, we often neglect cleaning the anal area. Make sure to clean the anus and external genitalia regularly to prevent the accumulation of bacteria and waste, which can lead to infections, cancers, sores, and other diseases.

Mastering control over the muscles of the anal area is essential for learning the internal practices of energy circulation and breathing techniques discussed later. Some refer to the anal muscles as the body’s gate or lock. By closing this gate, the upper body is sealed, allowing the vital energy to gather and strengthen in the abdominal channels. If this energy is not fortified, the sexual organs won’t be properly stimulated, and the body’s other glands will also lack stimulation. Therefore, learning to skillfully control this lock is crucial for fully enhancing physical vitality and strengthening the spiritual core.

Thus, the Deer Exercise strengthens both the body and the mind. By increasing the reserves of vital energy in the body, it improves sexual function, boosts fertility, and, over time, enhances cognitive processes. As a result, spiritual power grows, and a deep sense of inner peace follows—this is the essential step toward opening one’s spiritual center.

The Seven Glands in the Human Body (From Top to Bottom):

1. Pineal Gland:

The pineal gland is commonly regarded as our biological clock. It secretes many subtle hormones that are powerful enough to influence all organs of the body. The hormone that has been isolated is melatonin, which can slow aging, enhance immune response, give a sense of connection with the universe, increase pain tolerance, reduce sexual urges, and lessen the need for sleep. It also converts environmental factors such as light, temperature, humidity, and magnetic fields into neuroendocrine responses.
The deeper we sleep, the more melatonin the pineal gland produces. The more restful the sleep, the more melatonin is secreted. Melatonin is synthesized from serotonin, which is produced when we are actively conscious during the day. However, at night or during meditation, as conscious activity decreases, more serotonin is converted into melatonin.

2. Pituitary Gland:

Associated with the third-eye chakra, the pituitary gland is a very important gland that is directly stimulated by the brain to produce various hormones. It transmits “messages” to other glands in the body, stimulating them to perform different tasks. In this way, the pituitary gland controls many bodily functions, such as glandular secretions, blood circulation, growth, and body temperature. When the pituitary gland malfunctions, it can lead to various diseases, abnormal physical development, excessive height or weight, or stunted growth. Conditions such as gigantism and dwarfism are due to pituitary dysfunction.

3. Thyroid and Parathyroid Glands:

Associated with the throat chakra, the thyroid and parathyroid glands in the neck control the body’s metabolism and regulate the production of heat and energy, promoting digestion and growth. If the thyroid secretes too much hormone, it can cause nervousness, irritability, and even hyperactivity, sweating, trembling, indigestion, insomnia, and rapid weight loss. On the other hand, if the thyroid secretes too little, it causes fatigue and drowsiness. Severe underproduction slows down bodily functions, including slow pulse, reduced body temperature, slurred speech, and weight gain.
The parathyroid glands regulate calcium levels in the blood, crucial for proper bone growth. Calcium also affects the nervous system. Low calcium levels lead to nervousness and irritability, while excess calcium causes drowsiness and lethargy. Thus, the parathyroid glands play an important role in both bone development and the nervous system’s normal function.

4. Thymus Gland:

Located behind the breastbone near the heart, the thymus is most active during fetal development, establishing the body’s immune system. After birth, it secretes thymosin, which strengthens the immune system. Its basic function is to “label” each cell so that immune cells can recognize and protect the body’s own cells, helping the body resist infections.

5. Adrenal Glands:

Associated with the solar plexus chakra, the adrenal glands are located above the kidneys and provide the body with sudden bursts of heat and energy. The adrenal glands are crucial during emergencies. When faced with danger or urgency, such as fighting an enemy, rescuing a drowning child, or escaping a fire, the brain signals the adrenal glands to release adrenaline into the bloodstream. Adrenaline increases heart rate, dilates blood vessels, and directs blood to the muscles, allowing for more energy and optimal performance. It also stimulates sweat glands, helping to cool the body during sudden exertion, and sends signals to the liver to release stored glucose for extra energy. If the adrenal glands secrete too little adrenaline, the body’s ability to cope with emergencies is weakened. If they secrete too much, the body remains in a state of constant tension.

6. Pancreas:

Associated with the solar plexus chakra, the pancreas is spread throughout the digestive glandular tissue and secretes insulin, a hormone that helps reduce blood sugar levels. If insulin is insufficient, blood sugar rises, leading to diabetes. If too much insulin is produced, it can cause low blood sugar, resulting in symptoms such as weakness, headaches, shaking, dizziness, nervous tension, and emotional instability.

7. Gonads:

Associated with the root chakra, the gonads refer to the ovaries in women and the testes in men. These organs not only produce eggs or sperm for reproduction but also secrete sex hormones (androgens in men and estrogens in women). These hormones help develop secondary sexual characteristics and regulate sexual behavior. Androgens increase muscle strength, creativity, and drive, while estrogens increase body fat and emotional sensitivity. Both men and women produce androgens and estrogens, though men produce more androgens and women produce more estrogens. The balance of these hormones directly affects a person’s physical appearance, thoughts, emotions, and psychological state.

【For sharing purposes only】Advanced Deer Exercise (A Qigong Practice – Do Not Practice Without Guidance)

The advanced Deer Exercise is traditionally practiced in seated meditation. During this “True Elixir” training process, energy is elevated from a lower to a higher level. Physical strength gradually increases until all seven glands are operating at their optimal level. This process works as follows: You feel energy rising through the system of the seven glands, first entering the sexual glands and moving in a spiral motion. The energy then ascends through the other six glands in the same spiral, wheel-like rotation. The energy circulates within each gland, infusing it with power and converting the energy to a higher state, preparing it for absorption by the next gland. In this way, each gland functions as a transformer and generator, converting energy and fueling physical vitality.

This process, known as the Microcosmic Orbit, opens up the practitioner’s inner vision, elevating them to a “divine” realm. It makes them wise, long-lived, and able to understand the mysteries of the universe, living in harmony with the natural laws.

Here’s how the Microcosmic Orbit is performed:

1. Perform the regular Deer Exercise to increase internal energy.
2. Inhale slowly and deeply, then hold your breath.
3. Contract the perineum while slightly tilting the head forward. Feel the energy start from the perineum and move upwards along the spine, spiraling around each gland. When the energy reaches a gland and circles it, pause for a moment. Then, feel the energy descend along the front of the body, traveling down to a point four finger-widths below the navel. Exhale.
4. Repeat the deep, slow breathing, holding the breath, and repeating the process as many times as desired.

The Four Fundamental Principles of Kidney Strengthening and Marrow Washing Practice

1. Strengthening the Internal Kidney via the External Kidney:

Through the Marrow Washing Hanging Technique, weights are suspended from the external genitalia (the two yin). The function of the internal and external kidneys is interconnected, as they share the same qi and blood circulation, stimulating the internal kidney. This technique not only enhances sperm production and essence retention but also greatly benefits the body’s organ systems, qi and blood systems, and immune system. After practice, one feels refreshed and mentally clear.

2. Form Suspended, Qi Rising – Renew Vital Energy and Rejuvenate Life:

Like adding oil to a lamp to keep it shining, this technique rejuvenates youth, strengthens weakened yang energy, restores vitality, and revives a depleted life force. The gentle becomes strong, and the male organ can lift weights. Even at the age of 70 or 80, one can regain the vitality of youth.

3. Essence Retention to Nourish the Marrow:

This technique specifically addresses the “Nine Weaknesses” of men: declining vitality, weakness without strength, strength without fullness, fullness without circulation, circulation without firmness, firmness without durability, durability without essence, and essence without offspring.

4. Unstoppable Energy – Strength for a Hundred Battles:

A man’s testicles are like a car’s engine. If they malfunction or decline in function, it leads to various issues like fatigue and sexual disharmony. Taoist kidney-strengthening practices restore and enhance the physiological functions of the testicles, akin to replacing a car’s engine with a new one. Vital energy is born from prenatal essence and replenished by postnatal practices. The Marrow Washing practice promotes the connection between heart and kidneys, consolidates kidney yang, strengthens spleen yang, and ensures proper stomach function, aiding digestion and nutrient absorption. This illustrates the practice’s effect on postnatal spleen and stomach health.

The practice’s effect on prenatal essence is immediate. Essence is stored in the kidneys, and the technique focuses on the dantian and Mingmen points to enhance this essence. By practicing the external genital hanging exercise, kidney essence and various sex hormones (like testosterone) are activated, naturally enriching the body’s yin essence. When the kidneys are full of this essence, vital energy is replenished, delaying aging and restoring youth. This is the inevitable result of “refining essence into qi and refining qi into spirit,” and it is the fundamental function of the Marrow Washing practice in replenishing vital energy.

1. Cleansing the Marrow and Activating the Kidneys:

Through lower body hanging exercises, the inguinal area is stretched, opening up the nerve pathways. This allows the kidneys to expel impurities via metabolism, such as through urination, defecation, and sweating.

2. Restoring Vital Energy:

By using techniques such as breath control (Tu Na) and essence retention, one can quickly restore kidney energy, maintain kidney vitality, and reach a state where essence is abundant, energy is full, and spirit is strong.

3. Strengthening the Essence Gate:

By the intermediate stage of practice, one can control the essence gate and regulate ejaculation at will.

4. Enhancing Size and Firmness:

Through hanging exercises, the meridians in the penis become wider, blood vessels expand, blood flow increases, and the dimensions of the spongy tissue grow. This improves endurance, hardness, circulation, length, and girth, thereby enhancing the quality of sexual life.

5. Improving Sperm Quality:

The practice increases sperm vitality, strengthening the genetic quality of offspring.

6. Health and Longevity:

It promotes blood circulation, nourishes the skin, delays aging, and fully revitalizes the body’s physiological functions.

By stimulating the testes (a key gland) through exercise, their vitality and strength are continually increased, promoting the secretion of male hormones and more sperm production. This helps achieve the goal of dual cultivation of life and vitality. Those with strong sexual vitality tend to have longer lives.

Due to the powerful effects of the Marrow Washing Hanging Practice, many are drawn to learn it, with some even attempting to imitate it privately.

However, we remind everyone that this practice is not simply about hanging weights—training should always be done under the guidance of a professional instructor.