VITALITY. MOBILITY. PELVIC FLOOR

Why Hip Mobility, Breathwork, and Nervous System Regulation Matter More Than Testosterone

By Monty Stilson | The Infinite Warrior

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Let me ask you something direct:

When was the last time you thought about your pelvic floor?

Probably never.

You know your biceps. Your abs. Your chest.

But the muscles that control your sexual function, your bladder, your core stability, and your hip mobility?

Complete blind spot.

And that blind spot is why:

- Your function isn't what it was at 30

- Performance anxiety has crept in where confidence used to be

- You're thinking about it instead of being present in it

- You've considered pharmaceuticals (or you're already using them)

Here's what nobody told you:

Your sexual vitality isn't primarily about testosterone, blood flow, or even age.

It's about embodiment.

The connection between your nervous system, your breath, your hips, and the muscles you've never trained—or even acknowledged exist.

Most men spend 40+ years building their bodies from the outside in—chest, arms, abs.

But sexual power lives from the inside out.

And until you address the pelvic floor, hip mobility, and nervous system regulation, nothing else matters.

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The Problem Nobody Talks About

Let's be direct about what's actually happening:

By 50, most men experience:

- Diminished erectile quality (softer, less reliable, shorter duration)

- Performance anxiety that creates a vicious cycle

- Decreased sensation and pleasure

- Loss of confidence in sexual situations

- Disconnect from sexual energy that used to be automatic

The medical system offers:

- Viagra/Cialis (treats symptom, not cause, creates dependency)

- "It's normal aging" (defeatist and untrue)

- Testosterone replacement (sometimes needed, often overprescribed)

The wellness industry offers:

- Supplements (most don't work)

- "Techniques" to last longer (creates more performance anxiety)

- Generic advice about diet and exercise (true but insufficient)

What NOBODY addresses:

Your pelvic floor is dysfunctional.

Your hips are immobile, restricting blood flow.

Your nervous system is stuck in performance mode instead of presence mode.

You've lost the embodied connection to sexual energy that ancient practices cultivated.

This is fixable. But not with a pill.

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What Ancient Wisdom Knew About Male Sexual Vitality

The Tantric Tradition: Breath as Sexual Power

In Tantric practice, sexual energy wasn't about performance. It was about cultivation and circulation.

Key practices:

Pranayama (Breath Control):

- Specific breathing patterns that move energy through the body

- Not "breathing exercises"—actual energetic cultivation

- Sexual arousal regulated through breath, not suppression or explosion

Bandhas (Energy Locks):

- Mula Bandha (root lock) = pelvic floor engagement

- This is the foundation of male sexual control

- Not Kegels (Western misunderstanding)—a more sophisticated practice

The Goal:

- Sustained arousal without ejaculation (when chosen)

- Full-body orgasmic capacity (not just genital)

- Sexual energy as fuel for consciousness, not just release

The Insight:

Sexual function is a nervous system capacity, not a mechanical one.

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The Taoist Tradition: Sexual Cultivation as Longevity Practice

Taoist texts describe sexual energy (Jing) as the foundation of vitality.

Key concepts:

Retention Practices:

- Not about "not ejaculating" (Western misinterpretation)

- About conscious choice and energy circulation

- Ejaculation is fine—compulsive ejaculation depletes vitality

Microcosmic Orbit:

- Circulating sexual energy up the spine and down the front of the body

- Sounds mystical—actually describes real energetic sensations

- Combines breath, visualization, and pelvic floor engagement

Deer Exercise:

- Pelvic floor and anal sphincter contractions

- Stimulates prostate health

- Increases blood flow to pelvis

The Insight:

Sexual vitality isn't about "more sex"—it's about the quality of energy you cultivate and how you use it.

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The Warrior Cultures: Sexual Power as Embodied Presence

Warriors across cultures understood:

Sexual energy = life force = combat readiness.

Spartans, Samurai, and other warrior classes trained:

- Hip mobility (combat effectiveness + sexual function)

- Core and pelvic floor strength (power generation)

- Breath control (nervous system mastery)

- Presence over technique (in battle and intimacy)

The principle:

A man who can regulate his nervous system, control his breath, and stay present in intensity (combat or intimacy) is powerful in all domains.

Sexual function wasn't separate from warrior training. It was integrated.

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What Modern Science Has Discovered

The ancients knew these practices worked. Science is discovering why.

1. The Pelvic Floor: The Muscles You Never Knew You Had

Male Pelvic Floor Anatomy:

You have a hammock of muscles at the base of your pelvis that:

- Support your bladder, bowels, and internal organs

- Control urination and bowel movements

- Generate erectile rigidity

- Control ejaculation timing

- Stabilize your core and hips

The muscles:

- Bulbospongiosus (pumps blood into penis during erection)

- Ischiocavernosus (maintains erection hardness)

- External anal sphincter (ejaculatory control)

- Levator ani (pelvic support and stability)

What happens with age and dysfunction:

Decades of sitting = chronic pelvic floor tension ("hypertonic pelvic floor")

- Muscles become tight, weak, and unresponsive

- Blood flow to pelvis restricted

- Erectile quality diminishes

- Ejaculatory control lost (too fast or delayed)

- Core stability compromised

The paradox:

Most men think "weak pelvic floor = do Kegels."

But most men over 50 have TIGHT, dysfunctional pelvic floors.

Doing more Kegels (contracting) makes it worse.

You need to learn to RELEASE and then STRENGTHEN strategically.

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2. Nitric Oxide: The Molecule That Determines Erectile Function

The Discovery (1998 Nobel Prize):

Erectile function depends on nitric oxide (NO)—a signaling molecule that:

- Relaxes smooth muscle in blood vessels

- Allows blood flow into the penis

- Creates and maintains erections

Without adequate NO production, erections are impossible—regardless of desire or stimulation.

What depletes NO:

- Sedentary lifestyle

- Poor cardiovascular health

- Chronic stress (cortisol blocks NO)

- Aging (natural decline)

- Smoking, poor diet, inflammation

What increases NO naturally:

1. Cardiovascular Exercise

- Increases endothelial NO production

- Better blood flow = better erectile function

- This is why "heart health = sexual health"

2. Specific Foods

- Beets, leafy greens, watermelon, dark chocolate

- Rich in L-arginine and L-citrulline (NO precursors)

3. Breathwork (THIS IS KEY):

- Humming increases nasal NO production by 15-fold

- Nasal breathing during exercise enhances NO

- Slow, deep breathing optimizes NO bioavailability

This is why ancient breathing practices worked—they were increasing nitric oxide before we knew what it was.

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3. The Polyvagal Theory Applied to Sexual Function

Dr. Stephen Porges' Research:

Your autonomic nervous system has three states:

1. Ventral Vagal (Social Engagement/Safety):

- Parasympathetic dominance

- Relaxed, connected, present

- THIS IS THE STATE REQUIRED FOR AROUSAL

2. Sympathetic (Fight/Flight/Mobilization):

- Stress response active

- Vigilant, tense, performance-focused

- THIS STATE PREVENTS AROUSAL

3. Dorsal Vagal (Shutdown/Freeze):

- Collapse, disconnection, numbness

- This is "I can't feel anything"

The Sexual Function Problem:

Performance anxiety = sympathetic activation.

When you're worried about "performing," your nervous system reads this as threat.

Threat response = blood flow diverted AWAY from genitals (toward major muscles for fighting/fleeing).

Result:

Erectile dysfunction caused by your own nervous system.

The Solution:

You must train your nervous system to stay in ventral vagal (safety/connection) during sexual situations.

This isn't about "relaxing." It's about nervous system regulation through:

- Breath

- Pelvic floor awareness

- Presence practices

- Shifting from performance to embodiment

Viagra doesn't fix your nervous system. Breathwork does.

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4. Hip Mobility and Pelvic Blood Flow

The Biomechanical Reality:

Your hips are the gateway to pelvic circulation.

Tight hips = restricted blood flow to pelvis = compromised erectile function.

Specific restrictions:

Tight Hip Flexors (Psoas):

- Compress pelvic vessels

- Create anterior pelvic tilt (bad posture)

- Pull on lumbar spine (lower back pain)

- Restrict full hip extension (needed for pelvic floor function)

Limited Hip Internal Rotation:

- Indicates deep hip capsule restriction

- Affects pelvic floor mechanics

- Reduces sexual positioning options (literal and metaphorical)

Adductor Tightness:

- Inner thigh muscles connect to pelvic floor

- Tension here creates pelvic floor tension

- Opens when hips open

Research shows:

Men with better hip mobility have better erectile function—independent of age.

Why?

- Better blood flow to pelvis

- Better pelvic floor function

- Better nerve conductivity

- Better movement capacity

Hip mobility isn't just for mobility. It's for sexual vitality.

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5. The Prostate and Pelvic Floor Connection

As men age, prostate issues increase:

- Benign prostatic hyperplasia (BPH) = enlarged prostate

- Affects urination and sexual function

- Often creates pelvic floor tension

The relationship:

Chronic pelvic floor tension → prostate congestion → inflammation → dysfunction

Pelvic floor release practices:

- Improve prostate blood flow

- Reduce inflammation

- Enhance function

- This is what the Taoist "Deer Exercise" was targeting

Modern pelvic floor physical therapy confirms:

Strategic pelvic floor release + strengthening improves prostate symptoms and sexual function.

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The Map: Where Function is Lost and Why

Let me show you the complete picture of male sexual dysfunction:

Location 1: The Nervous System (Performance Anxiety Loop)

The Pattern:

1. You experience erectile difficulty once (normal, happens to everyone)

2. You worry about it happening again (sympathetic activation)

3. The worry creates the problem (anxiety prevents arousal)

4. Pattern reinforces (now you're stuck)

What's happening:

Your nervous system can't be in "threat mode" (sympathetic) and "arousal mode" (parasympathetic) simultaneously.

Performance anxiety keeps you in threat.

The fix:

Nervous system regulation through breath, presence practices, and reframing from performance to embodiment.

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Location 2: The Pelvic Floor (Chronic Tension)

The Pattern:

Decades of sitting → chronic pelvic floor tension → tight, weak, unresponsive muscles

What you feel:

- Difficulty urinating fully

- Ejaculation too fast or delayed

- Reduced sensation

- Erectile rigidity issues

What's happening:

Your pelvic floor muscles are clenched (like your jaw, shoulders, hips).

They can't contract effectively because they're already contracted.

They can't relax because you've lost that capacity.

The fix:

Pelvic floor release practices FIRST, then strategic strengthening.

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Location 3: The Hips (Restricted Mobility)

The Pattern:

Tight hips → reduced pelvic blood flow → compromised function

What you feel:

- Hip stiffness

- Lower back pain

- Limited range of motion

- Positions that used to be easy are now impossible

What's happening:

Your psoas, hip flexors, and adductors are restricting circulation and creating pelvic floor tension.

The fix:

Hip opening practices that target deep hip capsule and surrounding musculature.

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Location 4: The Breath (Shallow, Chest-Dominant)

The Pattern:

Stress → chest breathing → reduced nitric oxide → compromised function

What you feel:

- Can't take a deep breath

- Breathing feels effortful

- Anxiety during intimacy

What's happening:

Chest breathing keeps you in sympathetic state.

It also reduces nitric oxide production.

The fix:

Diaphragmatic breathing + humming practices that increase NO.

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Location 5: The Mind (Disconnection from Body)

The Pattern:

Performance focus → mental distraction → loss of sensation → dysfunction

What you feel:

- Thinking during intimacy ("Is it working?" "Am I good enough?")

- Reduced pleasure and sensation

- Disconnect from your body

What's happening:

You're in your head, not your body.

Sexual function requires embodied presence.

The fix:

Interoception practices—learning to feel your body from the inside.

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Why Conventional Approaches Fail

Approach 1: Pharmaceuticals (Viagra/Cialis)

What they do:

Increase blood flow to penis by inhibiting PDE5 enzyme.

What they DON'T do:

- Fix nervous system dysfunction

- Address pelvic floor issues

- Improve hip mobility

- Teach presence

- Resolve performance anxiety (often make it worse—now you're dependent on a pill)

Result:

Symptom management without addressing root cause.

Dependency increases. Function continues to decline.

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Approach 2: Testosterone Replacement

When it's needed:

- Clinically low testosterone (< 300 ng/dL)

- Multiple symptoms (not just sexual)

- Other causes ruled out

When it's NOT the solution:

- Normal testosterone levels

- Primary issue is nervous system or pelvic floor

- Hip mobility restrictions present

The reality:

Many men with "low T symptoms" have normal testosterone but dysfunctional pelvic floors and poor hip mobility.

TRT won't fix that.

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Approach 3: "Performance Techniques"

The promise:

"Last longer, perform better, master these moves..."

The problem:

This INCREASES performance anxiety.

Now you're not just worried about function—you're worried about technique.

This makes the problem worse.

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Approach 4: Generic "Exercise More"

What they say:

"Cardio improves blood flow, so it improves erectile function."

What's missing:

- Specific hip mobility work

- Pelvic floor release and training

- Breathwork protocols

- Nervous system regulation

Generic exercise helps. But it's insufficient without the specific practices.

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The Embodied Solution: Reclaiming Sexual Vitality

The complete approach integrates:

1. Nervous System Regulation (Parasympathetic Activation)

Shift from performance to presence.

Practices:

- Extended exhale breathing (4-second inhale, 8-second exhale)

- Heart-focused breathing (HeartMath protocols)

- Pre-intimacy breath rituals (5 minutes of regulation)

Reframe:

Sexual intimacy isn't about "performing" for your partner.

It's about being present IN YOUR BODY during connection.

Performance = sympathetic (threat).

Presence = parasympathetic (safety/arousal).

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2. Pelvic Floor Release and Strengthening

Phase 1: Release (Weeks 1-4)

Learn to RELAX your pelvic floor first.

Practices:

- Reverse Kegels (actively releasing pelvic floor)

- Diaphragmatic breathing into pelvis

- Hip openers that release pelvic floor tension

- Self-massage techniques (internal and external)

Phase 2: Strengthen (Weeks 5-8)

Once you can release, strategic strengthening:

Practices:

- Coordinated pelvic floor contractions (not random Kegels)

- Breath + pelvic floor integration

- Functional movements (squats, lunges) with pelvic floor engagement

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3. Hip Mobility for Pelvic Blood Flow

Target areas:

Hip Flexors (Psoas Release):

- Couch stretch (deep hip flexor opening)

- Kneeling hip flexor stretches

- ATG split squats (active lengthening)

Hip Internal Rotation:

- 90/90 hip stretches

- Shin box transitions

- Deep squat holds

Adductors (Inner Thigh):

- Frog pose variations

- Side lunges

- Pancake stretches

Goal:

Restore full hip range of motion → enhance pelvic circulation → improve function.

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4. Breathwork for Nitric Oxide Production

The Protocols:

Morning Practice (5-10 minutes):

- Humming breath (Bhramari)

- Increases NO by 15-fold

- Nasal breathing throughout

During Exercise:

- Nasal breathing only (enhances NO)

- Builds endurance while optimizing vascular function

Pre-Intimacy (5 minutes):

- Box breathing (4-4-4-4)

- Shifts to parasympathetic

- Enhances sensation and presence

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5. Embodiment Practices (Interoception)

Learn to feel your body from the inside.

Practices:

- Body scan meditations

- Sensation awareness during movement

- Mindful self-pleasure (without goal/performance)

- Partner practices (eye gazing, synchronized breathing)

Reframe:

Sexual vitality isn't about what you DO.

It's about what you FEEL.

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What Happens When You Reclaim This

Week 2-4: Initial Awareness

- You discover pelvic floor muscles you didn't know existed

- Hip mobility begins improving

- Breathing deepens naturally

- Nervous system feels more regulated

Week 4-6: Function Begins Shifting

- Erectile quality improves

- Sensation increases

- Performance anxiety reduces

- Presence during intimacy deepens

Week 6-8: Embodied Integration

- Function is reliable again

- Confidence returns (not arrogance—grounded presence)

- Sexual energy feels accessible

- Connection to vitality restored

Beyond: Sustainable Vitality

- This becomes your practice (like brushing teeth)

- Function continues improving

- You've reclaimed what pharmaceuticals can't provide

- Sexual vitality integrated with overall embodiment

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The Practices You'll Learn

The complete protocol includes:

1. Pelvic Floor Release Sequence

- Reverse Kegels (active release)

- Diaphragmatic pelvic breathing

- Release positions and timing

- Self-assessment tools

2. Hip Opening for Sexual Function

- Psoas release protocols

- Hip internal rotation work

- Adductor opening sequences

- Integration with pelvic floor

3. Breathwork for Arousal Regulation

- Parasympathetic activation protocols

- Nitric oxide enhancement practices

- Pre-intimacy breathing rituals

- During-intimacy presence techniques

4. Nervous System Retraining

- Performance anxiety dissolution

- Shifting from doing to being

- Interoception development

- Embodied confidence practices

5. Daily Vitality Practice

- 10-minute morning protocol

- Integration exercises

- Progress tracking

- Long-term maintenance

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Ancient Practices, Modern Validation, Your Reclamation

This protocol integrates:

Ancient Wisdom:

- Tantric breathwork (nervous system mastery)

- Taoist sexual cultivation (energy circulation)

- Yogic bandhas (pelvic floor control)

- Warrior hip mobility (functional power)

Modern Science:

- Pelvic floor dysfunction research

- Nitric oxide studies (Nobel Prize, 1998)

- Polyvagal theory (nervous system states)

- Hip mobility and vascular health

Your Transformation:

- 8-week progressive protocol

- Meets you where you are

- Builds systematically

- Designed for men 50+ who've lost this capacity

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This Isn't For Everyone

This protocol is for men who:

✓ Understand sexual vitality is about embodiment, not performance

✓ Are willing to do internal work (pelvic floor, breath, presence)

✓ Want sustainable function without pharmaceutical dependency

✓ Value sexual vitality as part of overall masculine power

✓ Are ready to reclaim what they've lost

If you want a quick fix or "techniques," this isn't it.

If you want to reclaim embodied sexual power the way warriors and sages cultivated it for millennia, keep reading.

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Your Invitation

The complete protocol—including:

✓ 8-week progressive system (release → strengthen → integrate)

✓ Pelvic floor release and strengthening protocols (not generic Kegels)

✓ Hip opening sequences for sexual function

✓ Breathwork for nervous system regulation and NO production

✓ Performance anxiety dissolution practices

✓ Pre-intimacy rituals (5-minute protocols)

✓ Daily vitality practice (10-minute morning routine)

✓ Embodiment exercises (interoception development)

✓ Troubleshooting guide (common issues and solutions)

✓ Partner communication frameworks (optional)

...is available now.

This isn't The Codex version. This is complete implementation.

Download The Warrior's Vitality: Complete Sexual Function Restoration Protocol

👉 Get The Complete Protocol

Includes: Illustrated guide + video demonstrations + progress tracking

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The Question

Your ancestors maintained sexual vitality into their 70s and 80s.

Not through pharmaceuticals. Through embodiment.

They knew:

- How to regulate their nervous systems

- How to engage their pelvic floors

- How to move their hips

- How to breathe for vitality

- How to stay PRESENT instead of performing

What changed?

Not human biology. Human disconnection.

You stopped doing what your body was designed for.

The capacity is still there. You just have to reclaim it.

The protocol is proven.

The research is clear.

Your body remembers how.

The question is: Will you reclaim it?

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Monty Stilson

67 Years Old | 40 Years of Practice

The Infinite Warrior

"Sexual vitality isn't about performance. It's about power. And power lives in presence."

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Related Resources

Complete your embodied transformation:

The Armor We Carry:

Somatic release for nervous system regulation → [Read the guide](#)

The Hanged Man:

Grip strength and spinal health → [Read the guide](#)

Together, these three pillars address:

- Emotional embodiment (Armor)

- Structural integrity (Hanged Man)

- Vital power (Sexual Vitality)

This is complete masculine reclamation.

Explore The Infinite Warrior System → [montystilson.com]

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