How to Stop Porn Cravings: 5 Somatic Tools for Emotional Regulation
Do you struggle with cravings for porn or masturbation, and do you find them overwhelming sometimes?
Does your wife ever tell you that you get angry too often? Or that you shutdown or checkout? Does she say you need to be better at receiving feedback or criticism? Do you find yourself unable to manage anxiety or fear properly, and often procrastinate uncomfortable conversations or responsibilities?
So many of us believe the only way to work through these emotions is to talk about them, write about them, or even meditate or pray about them. But here’s what many of us have not been taught...
Emotion is not simply processed in the brain, but in the entire body.
It can get stuck in tissues, lodged in parts of the nervous system. We can carry painful feelings throughout the body, not just in our head, and they can stay with us for a lifetime. Unless, we feel through them.
Working through emotion is not a purely cognitive process, but a whole-body process. You don’t think your way through it. You feel your way.
Many ancient traditions have used breath, movement, rhythm, and the body to work through emotion for centuries, and modern psychology is finally integrating these practices.
This is called somatic work. And today, we’re going to discuss specific somatic practices you can use on a daily basis to process conscious and unconscious emotions, so you can move through painful emotions like cravings, anger, fear, shame, or sadness.
In this episode, I’ll share some simple somatic tools that you can use for emotional regulation—namely bilateral stimulation, body movement, and breathwork practices like Wim Hof breathing, high-ventilation breathing, and what I call “4-8 breathing”. I’ll share the science behind each of these and how you can use them to work through cravings for porn and masturbation—or any difficult emotion.
Before we dive in, a reminder to join the No More Desire Brotherhood online community, download my ebook, or sign up for my workshop. These resources are free, and they are your next step to get sober. You’ll find each of these and more at nomoredesire.com/tools.
Alright, let’s get started.
Why Porn Cravings Are About More Than Sexual Desire
First off, for those who don’t know, what are emotional regulation and emotional mindfulness, and why are they important for recovering from porn addiction?
When a man is stuck in addiction and desperately trying to quit porn, what I often see is he thinks that his issue is his sexuality. That he can’t stop wanting sex. And while that seems to be the case on the surface, it is only a symptom.
The Hidden Emotional Needs Behind Porn Addiction
Porn serves a purpose. It brings man escape, fantasy, comfort. It also is an unconscious attempt to meet emotional needs such as belonging, being desirable, the status of being with a beautiful woman, to be approved of, to be close to someone, to seek touch or physical closeness.
Porn doesn’t fulfill any of these needs. It is pseudo-connection and pseudo-joy. It promises a lot, and gives emptiness in return, because it is not meeting the actual human needs under the surface.
So, a massive perspective shift we must have to overcome porn addiction, is to go from believing that it is a sexual problem, to understanding that it is an emotional problem. Not entirely, but largely.
If I am addicted to porn, there is an emotional need I am trying to meet. And, by the way, this is the case for any compulsive behavior. It could be drugs, alcohol, shopping, social media, video games, TV, gambling, gossip, etc. Every single one is symbolically attempting to solve a deeper emotional pain that I am carrying.
On the surface, that emotional pain might look like anxiety, social anxiety, depression, loneliness, isolation, lack of fulfillment or meaning, insecurity, lack of confidence, strained relationships with women, strained relationships with men, pessimism, lack of career fulfillment, feeling like I’m living below my potential.
And underneath these are deeper psychological beliefs and messages:
—I’m alone
—I’m not good enough
—I need to do things perfectly
—I can’t let people think I’m weak
—I can’t trust people
—No one understands me
—I don’t get along with women
—I don’t understand women
—I don’t have a tribe of men I belong to
—I can’t count on others
—I’m invisible
—I don’t matter
Whatever the beliefs or messages are, they necessitate a solution. If we grow up in a healthy family, with good people and mentors, we may struggle with some of these messages, but we have people to communicate with who help us feel understood and loved. We likely won’t develop sexually compulsive behaviors, because we feel connected and we are taught by parents or siblings how to emotionally regulate.
Why Emotional Regulation Is Essential for Porn Addiction Recovery
When we aren’t connected like this, or we aren’t taught how to work through hard emotions, then we will inevitably seek out a behavior or substance to connect with instead. This behavior or substance will also act as our shortcut to emotional regulation. But, unfortunately, it doesn’t satisfy us. It only buries our problems, drains our dopamine, causes us to be weaker and unable to regulate on our own or connect well with others, and makes us feel more isolated than ever.
So, once we’ve developed an addiction as our coping mechanism to handle painful emotions, we must then develop new coping mechanisms to regulate emotion—healthy ones!
Why? Because people who aren’t addicted to porn or other compulsive behaviors or substances have these healthy coping mechanisms. They have ways they regulate hard emotions, and they often grew up doing this.
They may play sports or lift weights. This helps them emotionally regulate.
They journal, write creatively, pray, meditate. These are avenues for emotional calming.
They talk to friends and family. They connect and co-regulate with others.
Not only do these people develop healthy minds, but they develop healthy bodies. They live in a reality where joy is possible because their body is not consumed by fear, shame, anger, or craving. Why? Because they know how to work through them in healthy psychological and neurological ways.
5 Somatic Techniques to Manage Porn Cravings and Difficult Emotions
Today, I’m going to share with you five embodied practices you can use to work through painful emotions like cravings, anger, fear, or feeling inadequate or isolated.
These five practices are:
—Bilateral stimulation
—Body movement
—4-8 breathing
—Wim Hof Breathing
—High-ventilation breathing
I will also share the science behind these practices, and give you practical ways to use them on a regular basis to overcome porn cravings and regulate painful emotions.
1. Bilateral Stimulation: How Tapping Can Help You Stay Present
First, let’s start with bilateral stimulation.
That’s a lot of syllables…What is bilateral stimulation? It is alternating stimulation from one side of the body to the other. The simplest example is alternately tapping your left and right thighs or shoulders. Or eye movements from left to right, as in the case of therapeutic practices like EMDR.
Note that I am not instructing you in how to conduct EMDR here. Instead, I am going to share how you can use bilateral stimulation to foster emotional regulation and craving reduction.
So, what am I talking about specifically? If you want to work through charged emotions, you can rapidly tap each thigh back and forth with your palms or fists. This will help focus your attention and your mind in the present moment, so you can work through emotional problems or hard feelings more easily.
How does this work from a neuroscientific perspective?
When I am tapping back and forth rapidly, this is engaging both sides of the brain simultaneously. This may help facilitate communication and integration within the brain.
This makes it particularly powerful for processing traumatic memories in EMDR therapy. But, in a more basic sense, it helps us work through problems more easily and engage with what we are feeling with more awareness and understanding.
It also engages dual attention, which essentially helps me feel an emotion while giving my brain another task to occupy it. That way, instead of being consumed by what I’m thinking or feeling, I am able to remain more present.
Part of me is experiencing the emotion, while another part of me remains here in this moment. It brings more of my awareness into my body.
Where we often tripped up with cravings is we become lost in our heads. We are consumed with our thoughts and cravings. Becoming more embodied helps us open up space, feel more, and work through it, rather than feeling constricted, narrowing focus, and eventually giving in.
Presence is the name of the game when it comes to craving reduction.
2. Body Movement: Working Through Anger, Shame, and Anxiety
Now, let’s talk about body movement.
Emotions aren’t merely thoughts. They involve changes in muscle tension, posture, facial expression, breathing, and autonomic nervous system functioning.
One important concept here is interoception, which is our brain’s perception and interpretation of what’s happening inside our body.
Instead of being consumed by thoughts and judgment calls about emotions (“Why am I feeling this? What’s wrong with me? How do I make this go away?”), we begin noticing “My chest is tight. My fists want to clench. My shoulders want to push. My eyes want to cry.”
Movement can become a way of staying in relationship with the emotional experience.
You might push your hands against a wall. Clench and release your fists. Shake. Stretch. Walk. Curl up. Stand tall. Reach outward. Let yourself cry.
One important distinction though. This isn’t about catharsis. An old theory was essentially: if I feel anger, I need to get it out. Or, if I’m feeling a craving, I need to run it off.
There’s some truth to that. But that’s not what we’re talking about.
Aggressive venting—such as repeatedly hitting something while rehearsing angry thoughts—can maintain or even increase anger.
Instead, what we are doing here is asking: “What does my body want to communicate or do right now? Can I explore that while remaining conscious and present?”
We maintain awareness and seek to be a steward of our body. We engage in body movements while we emotionally process, moving with the emotion and seeking to fulfill deeper needs our body may be expressing.
This is intuitive and requires learning and practice. It’s not altogether obvious.
At the end, I will share a couple of practices that integrate body movement so you can better understand what I’m talking about when it comes to using it for emotional regulation and craving reduction.
3. 4-8 Breathing: A Simple Exercise to Calm Porn Cravings
Now, let’s discuss 4-8 breathing.
4-8 breathing is a simple breathing technique that helps calm the mind and focus our attention. It brings our prefrontal cortex back online, and transfers us out of fight-or-flight.
When you’re experiencing a craving or hard emotion like anger or shame, do the following:
—Breathe in the nose for 4 seconds.
—Breathe out the mouth for 8 seconds.
—Do that for 8 rounds.
This simple breathing practice is one that multiple clients have told me helps them deescalate and get clear enough to make a different call when their brain begins moving down the road toward relapse.
4. Wim Hof Breathing: Using Breathwork to Build Emotional Resilience
The next somatic exercise I want to discuss is Wim Hof Breathing.
For those who don’t know, Wim Hof (a.k.a. “The Ice Man”) is a Dutch extreme athlete and motivational speaker renowned for his ability to withstand extreme sub-zero temperatures. He holds over 20 Guinness World Records for extreme endurance feats. He also famously had scientists inject him with e. Coli bacteria, which he worked through his body and recovered from within a matter of hours using nothing but breathwork and meditation.
His breathing technique essentially involves 30–40 deep rhythmic breaths followed by an exhaled breath hold and then a recovery breath. You repeat this 3 or more times.
What does this do? It creates substantial changes in carbon dioxide and oxygen dynamics, leading to a strong interoceptive experience. Instead of being lost entirely inside your thoughts, suddenly your attention is powerfully directed toward breathing, heartbeat, pressure, temperature and bodily sensation.
For some people, this can create distance from repetitive thinking and greater access to bodily/emotional experience. It calms the mind and centers your focus.
It also is uncomfortable and somewhat difficult, so it teaches you to voluntarily move toward discomfort, and come out on the other side okay. This is very important for recovery.
It’s important to note that Wim Hof-style breathing can cause lightheadedness or loss of consciousness, so it should always be practiced sitting or lying down somewhere safe—never while driving, standing, or in or near water.
5. High-Ventilation Breathwork: Accessing and Processing Difficult Emotions
The final somatic exercise I want to share is high-ventilation breathwork, or HVB.
This is sustained rapid and deep breathing over a prolonged period (essentially hyperventilation, but controlled and rhythmic), which causes you to expel substantially more CO₂ than metabolic demands.
Here’s what this does…
—CO₂ drops
—Blood pH rises
—Cerebral blood vessels constrict
—This reduces activation in the frontal cortex
—We enter a more embodied state
From here, we can access unconscious emotion more easily.
The process is far more complex than this, but this is accurate enough I think.
What happens when I engage in HVB for 15-20 minutes is I am able to begin to feel through suppressed emotions. This requires practice, and often facilitation (especially in the beginning), but if I am willing to go where my body takes me, I can start moving through charge emotions, rather than running from them.
The thing is that “negative emotions”---which aren’t inherently negative, but simply painful—need to be moved through. Most of us are taught to ignore them or replace them. Sometimes that’s good. We need to just let them go. But many other times, we need to give them our full attention and mindfully welcome them and work through them until they have run their course.
As I teach my clients, we handle cravings or other hard emotions through a 4-step process: witness, welcome, listen, and feel.
This helps me understand the emotion and deeply embody it. In doing so, it eventually releases.
We don’t “let go” by ignoring. We let go by accepting and understanding, and then feeling self-compassion.
Breathwork Safety: Important Risks and Precautions
It’s important to note that HVB can be taken to a very intense level by engaging in it for an hour or more. This, however, is referred to as holotropic breathing, which is so powerful that it can induce a psychedelic-like state, enabling people to work through traumatic memories, suppressed emotion, and forming new beliefs and worldviews.
Holotropic should not be attempted on your own, but instead with trusted facilitators who can provide safety and guidance.
It is also important to note that just like Wim Hof Breathing, HVB should only be attempted while sitting or lying down somewhere safe—never while driving, standing, or in or near water.
How to Use Somatic Techniques When Porn Cravings Hit
So, what does it look like to put this all into practice?
In-the-Moment Emotional Regulation vs. Processing Past Experiences
There are two general ways you can use this somatic work for emotional regulation and processing:
—In-the-moment regulation
—Past experience processing
When I say “past experience processing”, I am referring to working through something that happened in the last 24 hours, or perhaps the last couple of weeks.
So, let’s imagine you begin with a craving for sexual content. This may be occurring in-the-moment, or you may be processing through it as a past experience by bringing yourself back into that experience in your mind’s eye.
Now, you may ask, “Why would I do that? Shouldn’t I avoid feeling cravings or being triggered?”
Avoiding triggers to stay sober is a myth in many ways. While we should certainly be diligent about avoiding compromising situations, training ourselves to meet triggers with self-awareness, acceptance, and mindfulness is key.
If I can practice emotional mindfulness outside a triggering situation, training myself to work through it, then this will help me when the actual trigger hits.
It’s like practicing for game day.
Instead of immediately escaping a trigger, I do the following…
—Notice the craving
—Bring awareness into my body
—Witness the emotions and sensations tied to the craving
—Breath/movement/tapping
—Welcome the emotions. Lean into them. Feel through them.
—Seek for acceptance and eventual compassion for what you feel
A Practical Example: Moving From Porn Cravings to Emotional Connection
For instance, let’s say you feel cravings for porn.
Stay there. Breathe. Tap.
Maybe loneliness comes up.
Stay there. Breathe. Tap.
Loneliness becomes sadness.
Stay there. Welcome the emotions. Lean into them. Feel through them.
Perhaps you cry, or you allow your expression to change to anguish.
Maybe sadness reveals: “I don't feel like I matter to anyone.”
Stay there. Breathe. Tap.
Perhaps anger comes in.
You mindfully pound your fists on the ground, punch the air, or push against something.
“It’s not fair!!”, your mind says.
That’s okay. Be with that. Feel through it.
Perhaps you feel sad.
Breathe. Tap. Listen internally. Open up to your emotions. Show them you care.
Perhaps you realize you’re longing for connection, and you need to take action to change that.
Now you've moved from, “I need sexual release”, to, “I feel lonely. I need more connection in my life.”
This doesn’t mean that you have to solve the problem immediately. Just the act of noticing and moving through all the emotions satisfies a deeply human need.
You are empathizing with yourself. You’re being with yourself. You’re showing compassion for yourself.
Then, you can take simple steps to shift your life situation when you’re ready.
That is porn addiction recovery.
Build the Emotional Skills That Support Lasting Porn Addiction Recovery
If you want to join other men who are learning to regulate emotion right now, I invite you to start your 2-week free trial of the No More Desire Academy. You’ll get access to every course I have, with structured lessons and exercises to help you build every skill you need to overcome porn addiction, and you’ll gain access to weekly group coaching meetings where you get to connect with me and other men who are walking this journey alongside you. Click here to learn more about the NMD Academy.
And if you want more personalized help, you can check out 1-on-1 coaching with me. I have limited availability, but depending on when you’re listening to or reading this I may have an open slot. Click here to learn more about 1-on-1 coaching with Jake Kastleman.
And don’t forget to check out my free workshop, free ebook, or become a part of the free online community. You can find all these resources and more at nomoredesire.com/tools.
Recommended Episodes:
Porn Addiction and Emotional Numbness: How Disconnection from Your Body Keeps You Stuck in Addiction
167: How to Stop Porn Cravings: 5 Somatic Tools for Emotional Regulation
Jake Kastleman (00:00.182)
Welcome to No More Desire, where we build a mindset and lifestyle for lasting recovery from porn. My name's Jake Castleman and I'm excited to dive in with you. Let's get started, my friend.
Jake Kastleman (00:24.91)
Do you struggle with cravings for porn or masturbation and do you find them overwhelming sometimes? Does your wife ever tell you that you get angry too often, or that you shut down or check out? Does she say you need to be better at receiving feedback or criticism? Do you find yourself unable to manage anxiety or fear properly, and often procrastinate uncomfortable conversations or responsibilities?
So many of us believe the only way to work through these emotions is to talk about them, write about them, or even meditate or pray about them. But here's what many of us have not been taught. Emotion is not simply processed in the brain, but in the entire body. It can get stuck in tissues, lodged in parts of the nervous system. We can carry painful feelings throughout the body, not just in our heads. And it can stay with us.
For a lifetime, unless we feel through them. Working through emotion is not a purely cognitive process, my friend, but a whole body process. You don't think your way through it so much as you feel your way through it. Many ancient traditions have used breath, movement, rhythm, and the body to work through emotion for centuries.
And modern psychology is finally integrating these practices. This is called somatic work. And today we're going to discuss specific somatic practices you can use on a daily basis to process conscious and unconscious emotions so you can move through painful emotions like cravings, anger, fear, shame, loneliness, or sadness. In this episode, I'll share some.
Simple somatic tools that you can use for emotional regulation. I'll share the science behind each of these and how you can use them to work through cravings for porn and masturbation or any difficult emotions. Before we dive in, a reminder to join the No More Desire Brotherhood online community. Download my ebook or sign up for my workshop. These resources are free and they are your next step to get sober. You'll find them and more.
Jake Kastleman (02:52.428)
Nomore desire dot com slash tools. All right, let's get started.
Jake Kastleman (03:02.04)
First off, for those who don't know, what are emotional regulation and emotional mindfulness? I'm to talk about those and why they're important for recovering from porn addiction. When a man is stuck in addiction and desperately trying to quit porn, what I often see is he thinks that his issue is his sexuality, that he's overly sexual, he has a high libido, that he's a pervert, that he can't overcome his desire for sex that's so insatiable.
And then over time, as I explain to men and help them work on understanding what it's actually about, they see that it has very little to do with any of those things. While that seems to be the case on the surface, okay, it's just a symptom. P*** serves a purpose. It brings a man escape, fantasy, comfort. It also is an unconscious attempt to meet emotional needs like belonging, being desirable.
The status of being with a beautiful woman, to be approved of, to be close to someone, to seek a touch or physical closeness. P*** doesn't fulfill all these needs. Any of these needs. It is pseudo-connection. It is pseudo-joy. It promises a lot and gives emptiness in return. I think anybody watching this, if you're struggling with pornography addiction, you already know this because it's not meeting the actual human needs under the surface.
And these are needs that are in our body biologically, they're in our nervous system neurologically, they're emotional. And we're going to really talk about emotional regulation and emotional processing today and how we can do it in embodied ways in order to move through cravings and other challenging emotions so we can stay sober. A massive perspective shift that we must have to overcome porn addiction is to go from believing that it is a sexual problem to understanding that it is an emotional problem.
Also biological and neurological and relational, things that I talk about with my clients, but we're really focusing on the emotional side of it, which is huge. So it's not entirely emotionally emotional, but it's largely emotional. And again, we won't see this in the beginning if we're trying to recover, but all men that I work with end up discovering it eventually. If I am addicted to porn, there is an emotional need I am trying to meet. That would be common patterns that we go through as men.
Jake Kastleman (05:30.036)
Or as women, but it's going to be specific and individual to each of us as well. It's not the same from one guy to the next. These are specific things. There are specific porn types of porn that we search out, like humiliation porn or bondage porn, right? BDSM, or strippers or homosexual porn. Okay. There are reasons we seek out these things. I've just said a lot, and some of you might be like, my gosh, Kay, what are you talking about? Why do we seek out those things?
That's not what this episode is about. But what I'm saying is, and I'll I have to cover things like that in other episodes. What I'm saying is that we seek out types of porn for reasons that are deeper and unconscious. Okay. So have that in the back of your mind here as I talk about general emotional regulation, right? Because yes, we're seeking out these deeper needs that can be found through the types of porn we seek out, but as a whole, in general,
We are also seeking to emotionally regulate through porn and try to make ourselves feel better, try to seek comfort, try to seek escapes, try to seek a fantasy outside of reality. Okay? And by the way, this is the concept and this is the case, I should say, for any compulsive behavior. It could be drugs, alcohol, shopping, social media, video games, TV, gambling, gossip. Choose your poison, okay? Every single one is symbolically attempting or literally.
Attempting to solve a deeper emotional pain that I am carrying. On the surface, that emotional pain might look for you like anxiety, social anxiety. That's that was the case for me. Depression, loneliness, isolation, lack of fulfillment or meaning in my life, in multiple areas of life, insecurity, lack of confidence, strained relationships with women, strained relationships with men.
Sounds strange to a lot of us, but once you understand what porn is actually doing and the needs it's trying to fulfill, it makes sense. We need a tribe, we need brotherhood, we need men to connect with. We don't have that. We may seek it through pseudo-connection in porn. Okay, it also may be a solution for pessimism or negativity we carry. It may be for lack of career fulfillment, maybe for feeling like I'm living below my potential. Underneath, these are
Jake Kastleman (07:52.674)
Deeper psychological beliefs as well. Messages like I'm alone. I'm not good enough. I need to do things perfectly. I can't let people think I'm weak. I can't trust people. No one understands me. I don't get along with women. I don't understand women. I don't have a tribe of men I belong to. I can't count on others. I'm invisible. I don't matter. Whatever the beliefs or messages are, they necessitate a solution.
If we grow up in a healthy family with good people and mentors, people that are really showing up really well, they're also very healthy and they're very aware and they're very present. We may struggle with some of these messages and beliefs to varying degrees because we're human and we go through stuff in life, but we have people to communicate with who help us feel understood and loved. We likely won't develop sexually compulsive behaviors.
Because we feel connected and we are taught by parents or siblings how to emotionally regulate and work through hard emotions like cravings. When we aren't connected like this, as is probably the case for you if you're watching this, or is the case for all the men that I worked with, even if you had a good childhood, okay, there were things that were missing. You weren't connected or you weren't taught how to work through hard emotions. I find that pretty much universally. You will inevitably
Seek out a behavior or substance to connect with instead of connections with those people. You will seek that to regulate emotions because you don't know how to regulate regulate them on your own. And kids and teens in general aren't very good at this, right? They don't have the resources. So that's why they need mentors. They need good connections. They need good parents, good siblings. But not all of us have this and nobody's perfect either. So addictions can stem out of a lot of different environments in general.
They often stem out of places of disconnection or neglect or abuse or abandonment. This behavior or substance that we seek out will also act as our shortcut to emotional regulation. Okay. So it's attempting to emote regulate emotion by taking a shortcut, something that's instantly gratifying, something that's quick, something that I can get on a dime, that I can call on, that's reliable. Okay, especially if we don't I don't have reliable relationships or reliable ways of of
Jake Kastleman (10:17.44)
Of healthily working through emotions, this is a place I can go. Unfortunately, porn and these other compulsive behaviors don't satisfy us. They only bury our problems. They drain our dopamine. They cause us to be weaker and unable to regulate on our own or connect well with others. So it's cyclical, right? The porn addiction makes it so much worse in all these areas. We continue to seek it out because we're feeling worse in those areas.
It makes us feel more isolated than ever. So once we've developed an addiction, a chemical dependency as our coping mechanism to handle painful emotions, it takes time to develop new coping mechanisms to regulate emotion. Healthy coping mechanisms. This is not easy, and this, I would say this almost always requires a mentor, a coach, a therapist, a facilitator, someone to teach, a group, a trusted friend.
Somebody who can begin to teach you about their experience or how to overcome these things. They're an expert in the field. They understand how it works. They know how to overcome addiction.
Jake Kastleman (11:27.352)
When Ryan's wife found out about his infidelity, all hell broke loose. They had a son together and he was about to lose him and her. Ryan had been hiding his pornies for years since his childhood, but sexting other people went way beyond that. When she found out Ryan knew that divorce was more than likely and he was devastated. He wondered how he could let it go this far. How could he betray her this way?
She was everything to him, yet he'd betrayed her so severely and now he was going to lose everything. That's when he contacted me and entered the program. Together Ryan and I discovered the deeper reasons behind his behavior, the lack of emotional safety that he felt in his life, the technology habits that he had, his inability to stay present, his feelings of shame and not being good enough. I taught Ryan emotional mindfulness strategies, like the rail method, and he had massive changes to his lifestyle.
Through small steps taught in the program. He even came to understand the link between ADHD and his porn addiction and was able to make improvements in both. Here's what he had to say about his experience with the coaching program. I've been sober for seven months now. Not only does the program help you with your addiction, but it does something even better. It helps you become a better version of yourself.
Jake has been in our shoes and is truly walking the walk. The program is going to take a lot. You only get as much as you put into it. That being said, if you feel like you truly do want to change your life, contact Jake and get a consultation. With the material and exercises from the program, I feel confident I have a map to better roads ahead. I've kept up with Ryan here and there, and he continues to be sober after over a year. His wife and he are building trust and continuing to raise their son together.
And I'm so so happy for them. If you are struggling with a porn addiction, head to nomordesire.com/slash coaching. Learn more and create your own success story. All right, back to the show, my friend. People who aren't addicted to porn or other compulsive behaviors or substances have healthy coping mechanisms. Now, if we don't, when we're older, we need to develop them, and that's hard. These people who are healthy, right, which I would
Jake Kastleman (13:52.498)
say is a minority, at least the men I work with, right, are the ones who struggle. So I don't know, I'm in a microcosm in that way. Maybe there are far more healthy people than I know, but I see a lot of suffering people all around the world and constantly are the people that I interact with and I see. So people who are healthy have ways, they regulate hard emotions. And I've met them, I've talked to them, right? They grew up doing this. They often grew up doing it and they didn't even know they were doing it.
Maybe they play sports, they lift weights, right? This is working emotion through the body. This helps them regulate. They journal, they write creatively, they pray, they meditate. These are avenues for emotional calming, for focus, for feeling meaning in my life. They talk to friends, they talk to family, they connect and co-regulate with others. Not only do these people develop healthy minds, they also develop healthy bodies, right? And they
Are able to work through emotions in both physical, spiritual, and emotional ways, right? Mental ways. So they live, I should, I should separate emotional and mental. Those are two distinct things. But they live in a reality where joy is possible because their body is not consumed by fear, shame, anger, or craving. Again, why?
Because they know how to work through those emotions in healthy psychological and neurological ways. So today I'm going to share with you five embodied practices that you can use, whether you're in addiction or not, to work through painful emotions, but also to work through cravings for porn and masturbation. These five practices are bilateral stimulation, body movement, for eight breathing, Wim Hof breathing.
And high ventilation breathing. I will also share the science behind these practices and give you practical ways to use them on a regular basis to overcome porn cravings and regulate painful emotions. First, let's start with bilateral stimulation. That's a lot of syllables, bilateral stimulation. What is that? It is alternating stimulation from one side of the body.
Jake Kastleman (16:14.488)
To the other side of the body, one side of the body to the other side of the body. The simplest example is alternating tapping. I don't know if you can hear this, probably not on the mic because of audio editing, but alternate tapping with your palm or your palms or your fists from from left to right thigh, okay, rapidly and alternately. Or it can be doing that on your shoulders, right? Up top, boom, boom, boom, boom, boom, boom, boom, back and forth. Okay.
Or this can be eye movements from left to right, which looks a little ridiculous. that is as in the case of therapeutic practices like EMDR, right? Or they'll use little these vibrators they put in both hands that alternate vibration from one side to the other. Okay. Note that as I teach you about bilateral stimulation here, by the way, I am not talking about EMDR. Okay. We're not talking about processing traumatic memories, though you can do this using bilateral stimulation as a part of that, as a tool.
But I'm not here to teach you how to do that. Okay. You're gonna wanna be with someone trained to process traumatic memories using EMDR. Instead, I am going to share how you can use bilateral stimulation to foster emotional regulation and craving reduction. So, what am I talking about specifically? If you want to work through charged emotions, you can rapidly tap each thigh or each shoulder back and forth with your palms or your fists.
This will help you focus your attention and your mind in the present moment so you can work through emotional problems or hard feelings more easily. So, how does this work from a neuroscientific perspective? When I am tapping back and forth like that rapidly, this is engaging both sides of the brain simultaneously. Okay. This may help facilitate communication and integration within the brain from left to right hemisphere. Okay. And get more.
Connections going. This makes it particularly powerful for processing traumatic memories, as in EMDR therapy, right? But in a more basic sense and a daily sense, something we can do regularly, it helps me work through problems more easily and engage with what I am feeling with more awareness and understanding. It also engages dual attention, okay, which essentially helps me feel an emotion.
Jake Kastleman (18:37.25)
While giving my brain another task to occupy it. That way, instead of being consumed by what I'm thinking or feeling, such as a craving or anger or sadness or shame, which is a very intense emotion, right? The feeling of I'm not good enough, people don't love me, I'm unlovable. I am able to remain more present with these feelings because I have dual attention. I'm occupied partially occupied with the task, keeping me more present, while also engaging in
The in the emotion itself at the same time. Okay. So it brings me more awareness. It brings more awareness also into my body, right? As I'm experiencing it. So I'm becoming more embodied. I'm becoming more present. I'm partially occupied. I'm not being consumed by my brain, or we often trip up with cravings or anger or other hard emotions. We become lost in our own heads. We are consumed with our thoughts and cravings.
By the way, it's worth mentioning, men easily sexualize their emotions. Okay. You could even say men do sexualize their emotions. We can train out of that, we can overcome that, I would say, in many ways, but we very easily move into that and automatically move into that. We often sexualize our emotions. That's kind of how our brains are set up in a lot of ways. So we have to train ourselves to actually see what am I feeling? Anger. What am I feeling? Sadness. What am I feeling? Shame.
Right. Because especially when we've developed an addiction to porn, it can just feel like craving. And we need to gain the ability to see what we're really feeling. So this is something I could do to get more embodied and more present to help me find what that emotion is and move through it. Becoming more embodied helps us open up space. Okay. It's a mindfulness practice. It's emotional mindfulness. It's an embodiment practice. We feel more. We can work through it.
Rather than being constricted, narrowing focus and tensing up, right? And just, make this go away, make this go away. Instead, we're we're focusing and we're present. Okay. Presence is the name of the game when it comes to craving reduction. Now, let's talk about body movement. By the way, if you see me looking down, you're watching this as a video, it's because I have like 10 minutes until I have a group meeting that I'm facilitating and I'm trying I'm trying to move through this. So hopefully we'll get there. Let's talk about body movement.
Jake Kastleman (21:00.64)
Emotions aren't merely thoughts. They involve changes in muscle tension, posture, facial expression, breathing, automatic autonomic nervous system functioning. One important concept here is interoception. Okay, again, another uncommon word, but this means my ability to notice what's happening inside of my body and be attuned to it. Interoception is our brain's perception and interpretation of what's happening inside of us.
Instead of, particularly in our body, I should say, but also thoughts. I don't know if that's entirely correct from a technical perspective, but I'm going to go with it. Instead of being consumed by thoughts and judgment calls about emotions, which is where we can get when we're in craving and we feel like we're going to relapse. You know, why am I feeling this? What's wrong with me? How do I make this go away? We begin noticing my chest is tight, my fists want to clench, my shoulders want to.
Push, my eyes want to cry. Movement can become a way of staying in relationship with the emotional experience. You might push your hands against a wall. You might clench, clench. Okay, some of us has probably done this, clenching our fists, tightening our fists, and then releasing our our fists or releasing that tension or doing that with our whole body. Okay. It's worth mentioning that that I don't understand a ton about this yet. I'm learning more about it, but animals, they will shake and they will have tremors.
Ducks, for instance, will flap their wings rapidly w w after they've been in a fight. They're trying to get rid of the electrical energy, the nervous energy, so that they can move on and be present. We're not taught to do that. We're actually discouraged from doing that. Okay, so this is teaching us to we can shake, we can stretch, we can walk, we can run, we can sprint, we can curl up, we can stand tall, we can reach outward, we can let ourselves cry.
One important distinction here though, when it comes to body movement to work through emotions, is this is not about catharsis. Okay, this is so different than just catharsis. An old theory was essentially if I feel anger, I need to get it out. I'm gonna punch a punching bag. I'm angry. Okay. I'm not talking about that. If I'm feeling a craving, I I may need to run it off, right? That's what I feel intuitively. Okay. There's truth to that, that way of seeing it, right?
Jake Kastleman (23:22.412)
Letting anger out, moving through a craving by running, right? We talk about this thing these things often. But more specifically, okay, it's not aggressive venting, such as repeatedly hitting something while like rehearsing angry thoughts. That's actually gonna maintain or even increase my anger. doing push-ups is not necessarily going to satisfy what I need behind a craving. It might, like it might help. I'm gonna expend energy. It's gonna get me more into my body, it's gonna, it's gonna release some of that.
That tension I'm feeling. So that's good. I'm not saying like that's definitely good. But what I'm talking about here is being in tune with and practicing what does my body want to communicate right now? What is it going through right now? Can I explore that while remaining conscious and present? You're working through an emotion while you're doing that. And I'm going to share a little bit more about that later. We maintain awareness and seek to be a steward of our body through this process. So we engage in body movements while we emotionally process, moving with the emotion.
And seeking to fulfill deeper needs our body may be expressing. So this is intuitive. It requires learning and practice. It's not altogether obvious. Again, at the end, I'm going to share a couple of practices that integrate body movement so you can better understand what I'm talking about when it comes to using it for emotional regulation and craving reduction. I'm going to talk about how to work through past.
Experiences, recent past experiences emotionally, or present experiences emotionally with body movement, breath work, and other things I'm talking about here. So I'm gonna pause here for a minute. You're not gonna hear a pause, but I've got to hop in my group session and then I will continue this. So if you see a change in lighting, you will know why. All right, my friends, we are back. Now let's discuss 4-8 breathing. So 4-8 breathing is a simple technique that helps
Palm the mind, focus our attention. I've used it for years in my own personal recovery. It's probably been, I don't know, five years now at least that I've that I've used that continuously. I use it every day. It brings my prefrontal cortex back online, more so. I I believe that's by increasing oxygen flow and just increasing blood flow. I could be wrong on that. I didn't actually study that portion.
Jake Kastleman (25:45.528)
But what I do know most importantly is that it works and it's helped so many guys that I coach. So it transfers us out of fight or flight. It gets us into a more focused state. When you're experiencing a craving or hard emotion like anger or shame or any difficult emotion, here's how you do 4-8 breathing. Very simple, very similar to other things you probably heard. Breathe in the nose for four seconds, out the mouth for eight seconds.
And do that for eight rounds. This is simple. It's a simple breathing practice. is one that you can do obviously anytime. It only takes a couple of minutes. And it's one that multiple clients have told me like beyond the far more complex or in-depth things that I teach them for emotional regulation, this very simple strategy helps them de-escalate and get clear enough to make a different call when their brain is begins to move toward relapse, when they start craving.
It helps them just get more calm, more clear, and be able to make a different decision. So very useful. Sounds too simple to make a difference. It does. it's not also not the end all be all. It's just a helpful tool. So it's something that can assist me as I work through emotions and go through other processes. So the next somatic exercise I want to discuss is Wim Hof breathing. For those who don't know, Wim Hof, aka the Iceman.
Is a Dutch extreme athlete and motivational speaker, renowned for his ability to withstand extreme sub-zero temperatures. He runs out there in bare feet, in a swimsuit, no shirt. He's crazy. He holds over 20 Guinness World Records for extreme endurance feats. He also famously participated in research study that he volunteered for and signed all sorts of waivers for for scientists to inject him with E. coli bacteria.
Which he worked through his body and recovered from within a matter of hours, using nothing but his own breath and meditation techniques. So his breathing technique, the Wim Hof breathing technique, is wonderfully powerful. It's something that I've used. again, it's I've probably used that myself for about three and a half or four years now. I fell in love with it. It's something that I would like to use every day with kids and busyness and everything. I don't always use it every day, but often.
Jake Kastleman (28:11.778)
First thing in the morning, I wake up, I do M-hof breathing. That really helps me wake up for one. so I can get my day started with more awareness and more presence and more intentionality. And it also helps me calm. Okay. So his breathing technique essentially involves 30 to 40 deep rhythmic breaths. Okay. So like
Jake Kastleman (28:35.604)
Followed by an exhaled breath hold. Okay. So I actually exhale and I hold my breath because I have so much oxygen flowing through my body. I don't need to have breath held in my lungs. I have a lot of oxygen throughout the body. So I'm actually able to hold my breath, you know, for most people it's like sixty seconds, ninety seconds or forty five or you know, somewhere in that range by having no essentially no breath in their lungs or very little because it increases this oxygen flow. And that really helps me
Helps me in a lot of ways. So I'll talk about that in minute. But essentially, you do that and you repeat that cycle three or more times. So what this does, it creates substantial changes in carbon dioxide and oxygen dynamics. Like I said, so this is a reduction in carbon dioxide, it's an increase in oxygen, and it's a changing in the ratio between carbon dioxide in my body, leading to a strong interoceptive experience.
Okay, same word there, interoceptive. We were talking about with body movement, bringing me back into my body. I need to become embodied. This is so crucial for emotional regulation. We miss it when we think we need to think through emotions. That's not it. We need to feel through them. Thinking through them is is valuable. Yes, we do that to an extent, but feeling through them is, I would say, more valuable in a lot of ways. It's intuitive, it's powerful. Instead of being lost entirely inside your thoughts,
Your attention is powerfully directed toward breathing, heartbreak heart rate or heartbeat, sorry, pressure, temperature in your body, bodily sensation, much more presence. I'm embodied. For some people, this can create distance from repetitive thinking or rumination, or this obsessive thinking or fixation that's so that is that is universal with addiction, and greater access to bodily or emotional experience, like I said. So
It calms the mind. It centers your focus. It also, this is really crucial. It also is uncomfortable. It's difficult to whatever degree. So it teaches you to voluntarily move toward discomfort. This is so crucial. We see things like cold plunges, saunas, that people are doing now, breath work, right? people going on hikes, people,
Jake Kastleman (30:55.44)
doing Spartan races, you know, doing all sorts of extreme sports. I don't know if that's technically accurate. But the other things that I've just said, these are a lot of trends going on right now because people are understanding that the way I I actually feel emotionally better is not through relaxation. It's through voluntarily choosing painful experiences. And that makes me stronger. It's really, really good for me, right? To a an extent. Obviously there's an extent at which
Suffering and pain can go too far and create trauma if I feel isolated in that suffering. So it's not like all suffering is good for me, but voluntarily choosing meaningful suffering that helps me grow and become stronger is crucial for recovery. So one of the things this does is it shows me I can move through discomfort, I can move through hard things, and I can come out on the other side okay. Right. Again, so important, especially for things like cravings or hard emotions. I can see.
Wow, I don't need to run from this. I can go straight into it voluntarily. So it's important to note with this that Wim Hof style breathing can cause lightheadedness or loss of consciousness. I've never lost consciousness doing it. I have experienced lightheadedness, though, and tingling in the body. It is not something that you should practice you know, near or in water, standing, driving. You should not be moving while you're doing this. You should be lying down.
Or sitting down in somewhere that is safe. The final somatic exercise I want to share, and then I'll share an example of how to call how to do these on a daily basis. If I already shared that a little bit, but I'll share more. The final somatic exercise I want to share is high ventilation breath work or HVB, high ventilation breathwork. This is sustained, rapid, and deep breathing over a prolonged period, essentially hyperventilation, okay? But controlled and rhythmic and mindful. Okay.
This causes you to expel substantially more carbon dioxide than your metabolism demands. So here's what this does from a scientific perspective. I'll kind of explain the effects it has psychologically and neurologically. Your CO2 drops, your blood pH rises, so you get become more alkaline in your body if you do this long enough, that is. your cerebral
Jake Kastleman (33:16.674)
Blood vessels constrict. This reduces activation in the frontal cortex, which might sound like a bad thing, but I'm going to tell you why it's good. You enter, here's why it's good. You enter a more embodied state. Okay. More embodied. That's what we're aiming for here because we have intuition in our body to move through heart emotions and cravings and things like that. We need to work through them, much like animals do very automatically in some cases. From here,
You can access unconscious emotions more easily. This is the amazing thing about HVB. Okay. So the process is far more complex as far as in your body than what I've just shared, but that's some of the basics, and I think it's accurate enough. So, what happens from an experiential perspective when I engage in HVB for 15 to 20 minutes? Or obviously I can do it a lot longer, but I'll talk about that in a minute. 15 or 20 minutes.
Even 10 minutes, I'm able to begin to feel through some suppressed emotion or to move through discomfort at a higher level. this requires practice and often facilitation, especially especially, you know, well, this okay, so let me let me say this. This requires practice to be able to move through hard emotions and facilitation from coaches.
Therapists, people who can kind of teach us how to move through emotional regulation practices and to it intuitively move through emotion with presence, with self-awareness, with mindfulness. Okay, but this practice itself, if you if you're doing it a at a higher level for a longer period of time, you're gonna want to have a facilitator there. I'll talk about that in a minute again. But if you are willing to go where your body takes you.
You can start to move through charged emotions rather than running from them. Okay. So the thing is that negative emotions, which aren't inherently negative, but simply painful, they need to be moved through. Most of us are taught to ignore them or replace them. Sometimes that's good. We need to just we we do need to just let them go sometimes, but many other times we need to give them our full attention and mindfully welcome.
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the hard emotions and work through them until they have run their course. I teach my clients, we handle cravings or other heart emotions in part through a four-step process. This is one of the tools I teach. Witness, welcome, listen, feel. I witness the emotion, I welcome it in like it's a friend or a child that needs my help or something that's here to share a message. I listen mindfully, I open up to it, I feel through it, I feel with it, with this part of me. Right. I show acceptance, I show compassion.
Okay, so this helps me understand the emotion and deeply embody the emotion. I don't ignore it. I don't try to turn away from it. I be with it while I need to. In doing so, it eventually releases. I don't let go of an emotion by ignoring it. This is what we get wrong. I don't let go of it by simply putting it down. I let go by accepting it, by understanding it, and then by feeling compassion toward the emotion in me. I bring love to it. Okay, it's important to note.
That HVB, okay, high ventilation breath work can be taken to a very intense level by engaging in it for an hour or more. As you can imagine, this is very, very intense. This is referred to as holotropic breath work, which is it was started back in the 70s by some psychotherapists. It's so powerful that it can induce a psychedelic-like state.
Enabling people to work through traumatic memories, suppressed emotions, form new beliefs and worldviews. It's extremely powerful. I've done it once. and it was an amazing experience for me. But it was also led by facilitators. It was done with a group, it was done in a controlled setting. It was done with like 20 staff members there. Okay. So this is not something you should just do on your own. It should not be attempted by yourself, but instead with trusted facilitators who can provide safety and guidance. So
It's also too important to important to note that what I'm telling you here to do is not that. Okay. HVB, doing it at a lower degree, like 15 or 20 minutes, can be helpful as a practice when you're in a calmer state. Not maybe necessarily to work through really hard emotions. I have done that. I have to explore that more. I haven't researched that enough. It could be really useful. For some people, it could be really triggering and it's not going to be helpful. For other people, maybe that that rhythmic, heavy breath, they can move into it, they can lean into it.
Jake Kastleman (38:06.858)
I've been able to do that certainly sometimes. And that can help me push through the emotion, work through the emotion. Because the heavy breath, again, it's decreasing carbon dioxide. There's a lot of oxygen moving through me. It's taking me out of my frontal cortex. And it's helping me to move into my body so I can feel through what I'm experiencing, feel through a craving, feel through anger, be with it and let it move through me.
If you haven't done it, that probably makes no sense. If you've experienced it, it does. It's an experiential process and it's something that's practiced. So it's also important to note, just like Wim Hof breathing, HVB obviously should only be attempted while sitting or lying down, somewhere safe, never while driving, standing, or in or near water. Okay. So let me share what all this looks like in daily practice. I've already shared this a bit, but let me just clarify a few things. So when it comes to
A daily practice that we can use. And I'm just gonna go off the cuff here and try to describe kind of what this looks like. For me, sitting down and doing what I call the rail method, which is to recognize, appreciate, investigate, and lead emotions. it's very powerful. I love writing practices doing that. I love meditation practices doing that. I love doing it in prayer, right? I love just talking, talking to yourself, right? Talking through emotions. That's all so good.
But what you can do is if you use bilateral stimulation, right? That tapping back and forth on your thighs or on your shoulders, that is helpful as you're working through those emotions, recognizing them, being present with them, being mindful of them, working through them, right? Not aiming to fix or find answers, just moving through it, letting the feeling be there and working it through your body. Okay.
So that might be a phrase that comes up for you, right? I, you know, maybe it's the, it's the phrase, I'm so mad, or I hate this person, or I can't believe I did that, or I'm such a failure, or how could I relapse? I feel disgusting. I feel terrible. And you're just gonna be present with that. You're gonna do the bilateral stimulation back and forth. You're gonna be like, okay, I feel disgusting right now, right? I feel like I'm a disgusting person. There's a part of me that, and this sounds strange if you haven't done it, but when you start practicing it.
Jake Kastleman (40:28.6)
You're getting present with that. And you're just allowing yourself to kind of repeat the phrase, be with the phrase, notice it, notice what the feeling is like in your body, being present with it, saying, okay. And then maybe, and then kind of noticing what feeling comes up. Feel that disgust in you. Feel kind of that shame that comes in. Allow space for it to be there. Show understanding, show acceptance, show compassion toward that part of you. This makes sense. I feel this. It's okay that I feel this. Okay. And allowing yourself to move with it.
Then maybe another phrase comes up, you know, how could I do this to my wife? This disappointed her so deeply. Sh my wife is so hurt. Okay. So, okay, my wife is hurting right now. My wife is hurting right now. You're being present with it. You're moving through it. You're doing the bilateral stimulation. Maybe as you're doing that, you feel a sensation like you wanna, you wanna pump your fist or you wanna punch, right? Or you wanna push against something, or you want to
You want to do push-ups, you want to do squats, you want to move, you want to jump, you wanna, you wanna bring your feet up and and and run, or you wanna sprint. Okay, you're gonna move with your body and you're gonna do that, right? Now, all within places of safety, all with mindfulness, all with presence, right? And when necessary for you with a facilitator, with a therapist, with a coach, with somebody who can guide you through this process and teach you how to do it well. Okay. And then with the body movement.
with the bilateral stimulation you can then incorporate breath. Maybe for you this looks like for a breathing, okay? Breathing in the nose.
And out the mouth. Right. It's very slow. It's slowing you down. It's calming you down. It's focusing you. Right. But maybe it's really intense, or maybe there's something hard you're trying to work through. You're trying to make some discoveries and get to some more some deeper emotions in you. So you get into you get into HVB, right?
Jake Kastleman (42:23.18)
Right. I know I look so funny on video doing this right now. But so you're you're breathing hard into that and you're breathing fast and you're breathing deep. Right. And this may be very uncomfortable at first. And it may feel kind of shocking or kind of kind of upsetting. Right. But if you continue to move through it, again, depending on who you are, if you're someone that's very sensitive with a lot of trauma in your past, you're really gonna want to work with someone on this. But maybe this is something you're able to explore and you can move into the discomfort.
And be with that for a while and do the rapid breathing. And then you notice, okay, again, I wanna jump. I wanna, I wanna, I wanna pound my fist on the ground, right? I wanna headbang. I wanna whatever it is, right? That comes up for you. I wanna I want to, I wanna run in place, right? So you move with that, okay, and then you start your breathing again.
Right, real fast. Okay. And so you're moving through the emotion. You're noticing what phrases come up. You're noticing what what emotions come up, and you're allowing them to be there and for them to expand, and you'll notice emotions like anger or rage or sadness, grief, fear, they will expand, they will get bigger, and they'll get big and big and big. And just when you think they're so big, they'll kind of release and you'll notice it disappears. Whoa, as you breathe.
Or move your body when you want to, or you do the bilateral stimulation. Okay, you're just moving through that, noticing what phrases come up. Okay. Letting yourself repeat those in your mind as you need to. That's kind of like a this is a practice that you can do if you're you're just looking to work through some beliefs you're carrying or like a pattern that you're in, or something you felt the day before. It's also something that you can do in the moment if you're experiencing a really hard emotion.
But just being aware of where you're at, right? Like Wim Hof breathing can be really good to work through that, right? HVB can be really good if you can handle that level of discomfort. and then 4-8 breathing can be really good calming, just centering practice, right? And the body movement is is all a great way to move through emotion, get embodied with it, allow yourself to really engage with what you're feeling. so, and then, and then all this in in correlation with the thoughts that come up.
Jake Kastleman (44:34.934)
And with the feelings that you're moving through and with the belief system and afterward writing down, you know, doing a writing exercise. What did I feel? What did I discover? What did I come to understand? so I hope this is helpful to you as things that you can do in your regular life. Please with this, be smart, don't push yourself to insane extents. don't do anything that is unsafe and seek out help, a group, facilitators, specialists to get guidance on this as needed.
These are just some helpful tools that you can use in your own personal life within reason. Okay, so I hope that it's nothing but helpful to you. If you want to become part of a group, you want to move through exercises, lessons, courses, a group program to really understand how recovery is done and how it is lived through all the four pillars of recovery, emotions, neurology, biology, and relationships, join, come check out the Academy, join the No More Desire Academy.
You can start with a two-week free trial. I'll put the links in the show notes for that. or I have a little bit of availability, one-on-one coaching right now, not a lot, but if you're someone who's really serious about this, you can apply for that on my site as well, which I will put links in the show notes for. So so great to be with you today. I hope this has been helpful to you, and I hope that it leads to great progress in your recovery and joy in your life. God bless and much love.
Thanks for listening to No More Desire. It's a genuine blessing for me to do the work that I do, and I wouldn't be able to do it without you, my listeners, so thank you. If you've enjoyed today's episode, do me a favor. Follow this podcast, hit the notification bell, and shoot me a rating. The more people who do this, the more men this podcast will reach. So take a few minutes of your time and hit those buttons. And if you want to take your sobriety to the next level, check out my free workshop, The Eight Keys to Lose Your Desire for Corn.
Or my free ebook, The 10 Tools to Conquer Cravings. These are specialized pieces of content that will give you practical exercises and applied solutions to overcome porn addiction. And you can find them at NomorDesire.com. As a listener of the No More Desire podcast, you are part of a worldwide movement of men who are breaking free of porn to live more impactful, meaningful, and selfless lives. So keep learning, keep growing, and keep building.
Jake Kastleman (47:00.94)
that recovery mindset and lifestyle. God bless.
Jake Kastleman (47:14.838)
Everything expressed on the No More Desire podcast are the opinions of the host and participants, and is for informational and educational purposes only. This podcast should not be considered mental health therapy or as a substitute thereof. It is strongly recommended that you seek out the clinical guidance of a qualified mental health professional. If you are experiencing thoughts of suicide, self harm, or a desire to harm others,
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