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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.