EXERCISE 4:
PC Pull-ups. This one is a true tantric secret. It really works. Now that you've learned to breathe....
Flex cock muscle and breathe in for 6 seconds. Imagine something moving up your body from your perineum (below balls) all the way up to the top of your head. Then relax muscle and breathe out, while imagining it moving from the top of your head down to your perinuem. (imagine it going through abdomen, stomach, chest, throat, forehead, crown)
Repeat 12 times.
don't worry. you'll get the hang of it soon