When you're triggered or tempted to watch porn, you cannot not regulate. What you can do is choose how you will regulate. In this episode, you'll learn ten powerful grounding techniques to regulate your brain and body without porn:

1. Deep Breathing: Diaphragmatic (image)
2. Power Breathing: Wim Hof Method (video)
3. External Observation: 5-4-3-2-1 (image)
4. Internal Observation: How We Feel (app)
5. Ten Befriending Questions (PDF)
6. Imagination: Visualize your inner world
7. Creativity: Be a creator, not a consumer
8. Movement: Be proactive, not passive
9. Identity: Remember who you are (PDF)
10. Co-regulation: Do any of these with a friend!

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• Step 1: Listen to this podcast or watch on YouTube
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• Step 3: Take the free mini-course: How To Outgrow Porn
• Step 4: Try the all-in-one program: Husband Material Academy

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