Brief Answer:
Advise and suggestions given.

Detailed Answer:
Hello and thanks for your query.

I understand that you want to get rid of your habit of masturbation and would like to learn breathing exercises. I would be happy to teach you the same and also give you other suggestions and tips to help you overcome your habit.

Breathing exercises have been scientifically proven to relax the mind and the body. It not only relieves stress and tension, but also helps the mind to stay focussed, thereby avoiding unwanted thoughts.

When you initially learn to practice breathing exercises it is important that you ensure that it is done in a proper way and in the proper environment. So, firstly allocate a specific time and a specific place where you are going to practice. (This is necessary only during the initial phase till you master the art and technique. Thereafter, you can practice it whenever and wherever you want).

Ensure that you chose a quiet room which is free from external disturbances. The best time to start your practice would be early morning. This is when your mind and body would be fresh and receptive to the exercise. Do not practice when you are on a full stomach or when you are very tired or sleepy.

There are two postures which can be adopted. One is the squatting posture with your legs crossed and the other is sitting on your knees. The exercises are best done with your eyes closed.

Now, coming to the breathing technique itself... For the first one minute, with your eyes closed, try to become fully aware of your breathing. This part is called "mindful awareness" and is an essential pre-requisite to doing the exercise properly. So, just try to focus on your breathing but don't do anything different (i.e. breathe as usual). When you are having mental tension and an anxious mind, you will begin to notice that your breathing pattern is irregular. (Normally, we are too preoccupied to notice this irregular pattern. So, the first step is to become "mindfully aware" of our improper breathing pattern)

The next step is to correct this improper breathing pattern by practicing the right breathing techniques. First, slowly and steadily inhale (counting very slowly in your mind 1 - 2 - 3)

When inhaling...
- your spine should be straight
- your abdominal muscles should cave in gradually
- your chest should expand proportionately
- your shoulders should lift and expand
(This means that you are doing it properly)

Hold in the air till you slowly count in your mind 4 - 5

Then exhale very slowly (again slowly counting in your mind 1 - 2 - 3 - 4 - 5) As you exhale and release the air out of your body, imagine that your stress, anxiety and tension are also getting released. You should feel your shoulders go floppy and your chest and abdominal muscles relax completely.

Then repeat the whole sequence 10 times.

Initially practice this in a set time and a set environment. But as you become well versed, you can apply this technique whenever you are mind is feeling stressed and out of control.

You had also asked for nutritional advise to help you with your problem. My suggestion would be to eat plenty of fresh fruits and vegetable salads. They are rich in anti-oxidants and help to detoxify the body as well as the mind. Try to avoid meat, especially red meat as much as possible. Oily and spicy foods also need to be avoide.

Another important advise with regard to food habits is not to eat large meals, but rather have smaller and more frequent meals. The ideal diet plan would be to have a 3 meal and 2 snack diet so that your food intake is evenly spaced out. Also, follow strict timings for your meals. If you become too hungry or hypoglycemic then your mind can lose focus and this can lead to unwanted thoughts or behaviours.

I would also like to give you the following additional suggestions and tips to help you overcome your habit of masturbation. Firstly, keep your mind active and occupied at all times. Stop being idle. Idle time is not good and your mind will eventually wander away to sexual thoughts. So, find an interesting hobby or learn something new (like a new sport or a musical instrument); this will keep your mind form being idle and prevent developing these frequent sexual thoughts.

Make specific plans and goals for your future. You have to make short-term and long-term goals for your life and start working to achieve them. This will keep your mind focussed and prevent your thoughts from getting scattered. physical exercise is very important. This will not only keep your body healthy but also keep your mind fresh.

Improve your social life. Meet friends and relatives, go for outings or group activities and keep yourself busy. If you keep staying alone in your room, you are more prone to engage in masturbation frequently.

Regular physical exercise is also very important. This will not only keep your body healthy but also keep your mind fresh.

If you follow all these suggestions and advise that I have given, then you will surely be able to overcome your problem very soon.

Wish you good luck and a great future.

Regards,
Dr. Jonas Sundarakumar MBBS., DPM., MRCPsych.(U.K.)
Consultant Psychiatrist

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Brief Answer:
Doubts clarified.

Detailed Answer:
Hello again,

Regarding the posture with your legs crossed, you have to first sit down on your buttock (preferably on a mat) with your legs stretched. Then bend the right knee and fold the right leg inwards, so that the right foot is touching the inner part of the left thigh. Then fold the left leg inwards and place above the folded right leg, so that the left foot is touching the right thigh. It may be a little difficult initially, but you will get used to it if you do it a few times. The reason I'm suggesting this posture is because, this is when your spine, chest and shoulders will be aligned in perfect anatomical position.

If you find this posture difficult to take, then the simpler one is to sit on your knees. Here, you have to kneel down first and then gently lower your upper body so that the buttocks rests on the lower part of your legs.

Regarding your other question, the stomach is located well inside the abdominal cavity. If you sit straight without bending your spine, then, when you are caving in your abdomen, it will not compress your stomach. If you are bending your spine, then the stomach can get compressed when you are pulling in your abdominal muscles.

And finally, regarding the food items, I would recommend the following: Papaya, Avocado, Dates, Figs, Almonds, Citrus fruits, Green leafy vegetables like spinach, Cottage cheese and Sprouts.

I hope I have clarified your doubts. If you don't have any more doubts, please close the query and leave a review if you are satisfied with my answers.

Best wishes,
Dr. Jonas Sundarakumar MBBS., DPM., MRCPsych.(U.K.)
Consultant Psychiatrist

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