The HANS Protocol

[Pegasus]

Yes.

[HansTwilight]

Added " (HANS RK-Posture Supersets)"
and "Prolonged Sitting is NOT your Friend" to the posture section, brown text section on first page, 1st post.

[lx187]

For anybody who starts treating hard flaccid now know that there is hope, the exercises from this thread helped me to fix my own hard flaccid

[alex1605]

Hello !
Here is my topic https://www.pegym.com/forums/penile-...ml#post1649958.

2 months ago, I suffered from PIED and weak erections, no morning wood etc. I thought that my pelvic floor was weak and fucked but nope turns out it was anxiety, PIED and I just needed to relax.

This protocol helped me relax my pelvic floor and being aware of it, the feeling of weak pelvic floor is normal especially for young people and with PIED. Just let time do the job and you'll see that your problems weren't that serious

[HansTwilight]

For anybody who starts treating hard flaccid now know that there is hope, the exercises from this thread helped me to fix my own hard flaccid

Hello !
Here is my topic https://www.pegym.com/forums/penile-...ml#post1649958.

2 months ago, I suffered from PIED and weak erections, no morning wood etc. I thought that my pelvic floor was weak and fucked but nope turns out it was anxiety, PIED and I just needed to relax.

This protocol helped me relax my pelvic floor and being aware of it, the feeling of weak pelvic floor is normal especially for young people and with PIED. Just let time do the job and you'll see that your problems weren't that serious

Thank you for all these kind words

[DaniAlman]

I have read this protocol religiously and with some changes I must say it suits me well for my workout.

But after reading all the pages, there is something I don't get, what is the connection between posterior chain and erection , is there any ?! or none ?

Thank you,, Hans if you can respond

[ssmokers]

So reverse kegel is like relaxing your muscles and pushing out your shit or urine? I should do reverse kegel whole day until my muscles learn to stay relaxed right? And what is hindi squat?

[bigplayre]

I am here for one thing only, it is to thank you from the bottom of my heart HansTwilight. You have changed my life. Back in July I had an injury with my hanging routine which lead to me having a hard flaccid and quitting PE. I thought to just let it heal and time to take care of it, but months passed by and it didn't help. I grew accustomed to the constant achey feeling in my pelvis at all times.

I had forgotten what it felt like to have a normal functioning penis and just thought this was it. My mental health took an insane decline and I ran away from this problem by focusing on other areas of my life and just expecting that it will resolve itself. I started to get suicidally depressed, anytime I would look down or feel my penis and how scrunched up and rubber-like it had gotten I would feel so bad about myself.

I tried to do reverse kegels, stretching, yoga, eat nutritious foods, exercise, AND EVEN BOUGHT A THERAWAND. The therawand was my absolute last attempt at trying to get better as I had become SO desperate I was willing to try anything to just restore my genital function. That is until I ACTUALLY READ YOUR WORK!

I was laying in bed a few nights ago and couldn't fall asleep my pelvis felt SO tight and as if I had a golfball lodged in there somewhere. I began to feel depressed and suicidal, I felt like this would never get better since it's already been 9 months since I've had this issue. I was on the verge of tears until I decided to try out the diaphragm breathing you suggested was the primary important exercise.

I had been doing so many yoga poses, hindu squats, child's pose, cobra pose. ANY YOGA POSE YOU CAN THINK OF I HAVE DONE IT AND FOR MONTHS AT A TIME! Never felt ANY relief from any of that stuff. I was laying in bed and just started to do the diaphragm breathing in and out and SLOWLY over the course of 30 minutes as I would exhale I FELT MY PELVIC FLOOR LOOSENING UP! I quickly felt my penis and it had felt about 40% closer to a normal flaccid state! THIS WAS HUGE to me as I FINALLY found something that ACTUALLY helped my condition get better.

It's been a couple days now and I've just continued to do this diaphragm breathing ANYTIME I think about it, whether I'm working, driving, or just sitting down. I had tried EVERYTHING under the sun EXCEPT for just diaphragm breathing as I was foolish enough to think "Breathing??? Pshhh, there's no way that will help I breathe everyday."

Today I feel about 75% recovered and I feel like it will take some time for me to strengthen those diaphragm muscles and relax my pelvic muscles more. However, I FINALLY feel like I'm on the path to recovery and it's INSANE it feels like I hit a breakthrough unlike any other. For months I had tried so many methods, and only in a matter of a few minutes I felt more relief than I did from ALL the hours I had accumulated doing everything else put together.

If anyone is suffering from hard flaccid reading this post. Please, really FOCUS on following the breathing exercises the way HansTwilight describes. Previously. with all of the yoga i had done I would breathe in and out and try to FORCE a reverse kegel and end up failing since relaxation isn't really a contraction it's just letting go which is hard to cue. The cue that HansTwilight specifically mentioned that lead me to this euphoric moment of discovery was to just FOCUS on the BREATHING in through your belly and out of your belly. Continue doing this and the "reverse kegel" should happen on its own AS A RESULT of the breathing rather than actively trying to make it happen.

HARD FLACCID SUCKS AND IT'S A TERRIBLE CONDITION THE LONGER YOU HAVE IT THE MORE HOPELESS YOU FEEL, BUT I'M TELLING YOU THAT YOU WILL GET BETTER!!! YOU JUST NEED TO NEVER GIVE UP IN FIGHTING FOR YOUR HEALTH AND WELLNESS!!! We have some real gold on this forum and I'm very fortunate to have come across this information. Thank you HansTwilight and everyone else that has shared their tips on how to recover from HF.


Once again HansTwilight I am so eternally grateful for your work. You have changed my life from being suicidally depressed and feeling like it's over to feeling like life is beautiful once again. Thank you from the bottom of my heart.

[HansTwilight]

I am here for one thing only, it is to thank you from the bottom of my heart HansTwilight. You have changed my life. Back in July I had an injury with my hanging routine which lead to me having a hard flaccid and quitting PE. I thought to just let it heal and time to take care of it, but months passed by and it didn't help. I grew accustomed to the constant achey feeling in my pelvis at all times.

I had forgotten what it felt like to have a normal functioning penis and just thought this was it. My mental health took an insane decline and I ran away from this problem by focusing on other areas of my life and just expecting that it will resolve itself. I started to get suicidally depressed, anytime I would look down or feel my penis and how scrunched up and rubber-like it had gotten I would feel so bad about myself.

I tried to do reverse kegels, stretching, yoga, eat nutritious foods, exercise, AND EVEN BOUGHT A THERAWAND. The therawand was my absolute last attempt at trying to get better as I had become SO desperate I was willing to try anything to just restore my genital function. That is until I ACTUALLY READ YOUR WORK!

I was laying in bed a few nights ago and couldn't fall asleep my pelvis felt SO tight and as if I had a golfball lodged in there somewhere. I began to feel depressed and suicidal, I felt like this would never get better since it's already been 9 months since I've had this issue. I was on the verge of tears until I decided to try out the diaphragm breathing you suggested was the primary important exercise.

I had been doing so many yoga poses, hindu squats, child's pose, cobra pose. ANY YOGA POSE YOU CAN THINK OF I HAVE DONE IT AND FOR MONTHS AT A TIME! Never felt ANY relief from any of that stuff. I was laying in bed and just started to do the diaphragm breathing in and out and SLOWLY over the course of 30 minutes as I would exhale I FELT MY PELVIC FLOOR LOOSENING UP! I quickly felt my penis and it had felt about 40% closer to a normal flaccid state! THIS WAS HUGE to me as I FINALLY found something that ACTUALLY helped my condition get better.

It's been a couple days now and I've just continued to do this diaphragm breathing ANYTIME I think about it, whether I'm working, driving, or just sitting down. I had tried EVERYTHING under the sun EXCEPT for just diaphragm breathing as I was foolish enough to think "Breathing??? Pshhh, there's no way that will help I breathe everyday."

Today I feel about 75% recovered and I feel like it will take some time for me to strengthen those diaphragm muscles and relax my pelvic muscles more. However, I FINALLY feel like I'm on the path to recovery and it's INSANE it feels like I hit a breakthrough unlike any other. For months I had tried so many methods, and only in a matter of a few minutes I felt more relief than I did from ALL the hours I had accumulated doing everything else put together.

If anyone is suffering from hard flaccid reading this post. Please, really FOCUS on following the breathing exercises the way HansTwilight describes. Previously. with all of the yoga i had done I would breathe in and out and try to FORCE a reverse kegel and end up failing since relaxation isn't really a contraction it's just letting go which is hard to cue. The cue that HansTwilight specifically mentioned that lead me to this euphoric moment of discovery was to just FOCUS on the BREATHING in through your belly and out of your belly. Continue doing this and the "reverse kegel" should happen on its own AS A RESULT of the breathing rather than actively trying to make it happen.

HARD FLACCID SUCKS AND IT'S A TERRIBLE CONDITION THE LONGER YOU HAVE IT THE MORE HOPELESS YOU FEEL, BUT I'M TELLING YOU THAT YOU WILL GET BETTER!!! YOU JUST NEED TO NEVER GIVE UP IN FIGHTING FOR YOUR HEALTH AND WELLNESS!!! We have some real gold on this forum and I'm very fortunate to have come across this information. Thank you HansTwilight and everyone else that has shared their tips on how to recover from HF.


Once again HansTwilight I am so eternally grateful for your work. You have changed my life from being suicidally depressed and feeling like it's over to feeling like life is beautiful once again. Thank you from the bottom of my heart.

Glad to hear that it helped! I would suggest trying to implement the breathing into your yoga poses to gently stretch out the muscles. As you said, you simply try to relax the muscles and then breath with your belly, great stuff. Thanks for posting a review.

[Motivated11]

Hi Hans, thank you very much for all these details. suffer from PreE, Low EQ. I have read your thread twice and I have some questions. Please forgive me if I missed out any instructions.

Its been 2 days, and I have been performing
1. 5 Erect Kegels & 5 Reverse Kegels. Both while standing
Point 1. Find it impossible not to tense the abs when pushing out a RK while standing. But its easier while sitting or lying on your back.
What is your advise here?

I recall you said always Kegel when Erect. Does this rule also apply to RKs?
Im guessing not as you suggest performing RKs whenever we can.

Does the below rules apply to how you perform & measure STOP STARTS?
1. Masturbate ( I fantasize baout sexual encounters)
2. Start timing just before you reach PONR
3. Wait for the feeling that you are going to cum go away.
4. Once the feeling goes away, take your timing
5. Start masturbating again
6. Repeat this 15times and add the measurements together. The aim should be to get 20-25mins

Sorry for the long post