NoFap How To Get Out Of Flatline – PMO Tips

NoFap How To Get Out Of Flatline

Would you like to know how to get out of the NoFap flatline faster?

Well, if so, read this article to the very end because you will discover a lot of gold here.

Now, of course I could tell you that patience and time are your best friends when it comes to beating the dreaded flatline, and I would not be wrong, but you all know that already right?…

…you've all come here for some real practical tips on how to speed things up…

…fair enough!

Let's get going…

Related post: How do I know I am in flatline?

NoFap How To Get Out Of The Flatline
Tip # 1 Sign Up For Dance Classes

Don't just skip this tip, really consider it!

Sign up for dance classes or just go dancing.

Here's why…

When I Started my first reboot back in 2012-2013 I struggled for a coupe of years with many relapses, thus I also entered the flatline many times, so I actually have a lot of experience with it, as well as how to get out of the flatline faster.

You see, when you are in a flatline, it is like your whole sexual mechanism is sleeping and nothing seem to wake it up faster than to actually spend a lot of time around many different, real life girls…

…which is exactly what you are doing in a dance class.

You switch partners often and at least 4 of your 5 senses are involved…

  • Smell
  • Touch
  • Sight
  • Hearing

…plenty of real life girls being very close to you will jolt your sexual center in your brain and that will make it come alive faster. Now, don't expect this to happen at your very first dance class, (although it might) it will probably happen gradually and you should definitely go back several times.

When you get home your brain will start processing all the new info, and it will remember all the girls too, with all the senses being involved. This is incredible healthy for your natural sexual pathways in your brain. The ones we want to strengthen.

Even if you perhaps won't get a strong libido at your very first class, that's ok. Dancing is healthy for the brain in every way, you'll learn a new skill, make new friends, push your comfort zone…

…and hey, girls love guys who can dance, so it's a win whatever happens.

How To Get Out Of A Flatline
Tip # 2 Green Tea And Ginseng

These are what we call “stimulants”. They both have the ability to increase libido and they tend to work even better when combining them.

I remember a particular woman I was seeing during my own reboot. We had a casual relationship, and one Saturday I felt particularly “dead” down there and we were supposed to meet later in the evening.

In a kind of desperat state of mind I tried to see if I could get hard on my own (no porn), but that particular day, I couldn't. Then I took Korean ginseng, and drank a strong cup of green tea and tried 90 minutes later…

…it worked.

I ended up having a pretty good time later that night, but another thing to point out here is also the mental attitude…

…and I'll tell you more about this in the next pointer…

How To Break Out Of This Flatline
Tip # 3 Watch Your Mental Attitude

Flatline tends to trigger depression, but “normal” depression can also make the flatline worse, or take longer, so it's kind of like a catch 22.

The worst thing you can do is to constantly worry about how long your flatline will take, and to constantly keep checking your erections. I did this myself sometimes, so it's not like I'm pointing any fingers here, but this is also why I know that it can be destructive.

Too much worry and anxiety suppress your libido (not if it's mild, then it may actually increase libido) and as far as depression goes, that's even worse. If you are deeply depressed, chances are you wouldn't even notice if the flatline ended…

…that's how deadening it is to your libido.

So what do you do, if you worry yourself into a depressed state, because of your flatline?

Say “fuck it” and live a normal life…

There is no reason for your brain to feel it's a good time for reproduction if you are depressed or worrying about life. This is because, if YOU are unsure about life, then why would it be a good place for a new living organism (a new life) to start growing, and thus no need for a sex drive.

Sometimes, you just have to say “fuck it”, I'm going to live a normal life even if the feelings are not really there right now. And so you go out there and spend time with real life people, start having real sex instead of sitting at home, being depressed and just “waiting”…

…because the depressed waiting state could actually make your flatline last forever, or at least much much longer than it need to be.

If you want to check your erections…

As I already told you, constant checking and worrying is not healthy for your mental state, but sometimes we really want to find out, hey, I understand that. So when this is you, here is what I recommend….

  • No porn
  • Use a relative light grip, but not unrealistic light. Try to match the pressure of a vagina.
  • Do NOT test when you are in a deep depressed state. It will probably not work right now and thus make you even more anxious.
  • Breath slowly during your test. 6 seconds in through your nose and 8 seconds out through your mouth.
  • Do NOT tighten your pelvic floor muscles. Try to keep your anus and all the small muscles around it, in your pelvic floor, as relaxed as possible.
  • Do NOT fantasize using porn scenarios. If you do fantasize, imagine making love (hot kissing, hugging and doing it missionary style) to some cute woman you are really interested in.

And remember, if it does not work, don't freak out!

You might perhaps need a bit more time, or you might even be good to go when the time comes. The sexual mechanism is complex and just because that didn't work right now, well, it does not necessarily have to reflect your one and only current rebooting state.

NoFap How To Get Out Of A Long Flatline
Tip # 4 Cold Showers

You have probably seen this tip in several places when it comes to NoFap stuff, and there's a good reason for that…

…they are amazing!

They increase your dopamine, testosterone and jolt the whole system so it's no wonder they can help you get out of a long flatline faster, if you do them regularly.

They are unpleasant, I agree, but after you get out of the showers, you will feel so good that it is totally worth it.

Start slow and build up…

Just start slow and then gradually build up the length of your showers until you can go for 2-3 minutes at a time.

And speaking of increased testosterone and dopamine, nothing can be more important for waking your sexual center than those two chemicals…

…which leads me to the next tip.

Download >>My FREE Guide<<  For Harder Boners Now!

The NoFap Flatline And Recovery
Tip # 5 Optimize Your Testosterone And Dopamine Production

Dopamine and testosterone are the key players in libido. And we need both of them.

If your dopamine levels are high, but your testosterone is very low, you won't have a strong sex drive. Likewise, if you have very high testosterone levels, but your dopamine signaling is not functioning properly, there is little to no libido.

However, if you manage to boost your testosterone and you get your dopamine signaling functioning at the same time, oh man, there it is…

…a powerful sexdrive!

This is especially true if we want to get out of a flatline because, remember, in a fltaltine it is like your sexual mechanism is sleeping, so we need even more “drive” kicked in to it, than would normally be the case.

Now, did you know that dopamine and testosterone often go hand in hand? (not always, but very often), as in high levels of dopamine tend to promote higher levels of testosterone, and high testosterone levels can help increase dopamine AND dopamine receptors…

More testosterone can promote the growth of new dopamine receptors…

Wait, so high testosterone levels can increase dopamine receptor density?

Yes, that is exactly right, so don't listen to people who say that testosterone levels don't matter at all and that it's all about dopamine, because we really want them both. And since porn addiction will cause dopamine receptors to die off, of course we want to do everything we can to grow them back after quitting.

Listen, getting your testosterone levels up while simultaneously increasing dopamine signaling will probably do more for getting out of the flatline than anything else you can do…

…except for the dance classes, perhaps.

Let's take a look at a few things that help you boost your testosterone, and to some extent also dopamine…

Intermittent fasting…

Intermittent fasting will help you grow new dopamine receptors and thus it helps your whole dopamine system work more efficiently. Some studies also point to intermittent fasting as a tool for increasing testosterone levels.

This is one of the easiest things to try…

…just don't eat!

There are a number of ways you can do intermittent fasting, but here is one example of it.

Do two 24 hour fasts a week. Stop eating at, for example, 8 pm on Sunday and don't start eating again until 8 pm on Monday. Then do this again for example from Wednesday 8 pm to Thursday 8 pm.

During your fasting period you should consume ZERO calories. Drink water, tea or coffee as much as you want, but don't sweeten your beverages.

High intensity interval training…

This is another incredible tool for boosting both dopamine, dopamine receptor density and testosterone production.

Here too, there are a number of different ways you can do it, but one of the easiest ways is to do a few sprints when you are out walking in the nature. Go as hard as you can for about 20 seconds, then rest and repeat.

Do this for about 6 sets, depending on in what physical shape you are. If you are not used to physical exercises, start slow and build up to it.

Also, perhaps get checked by a doctor before you start, just to make sure everything is fine with your physical health.


Forget about the low fat diets! They will not help your testosterone production at all. You need healthy fats for many reasons, and you will never get high testosterone levels if you avoid fats in your diet.

Here are some foods that are particularly good for your testosterone production…

  • Grass fed beef
  • Brazil nuts
  • Whole eggs (do NOT throw away the yolks)
  • Avocados
  • Oysters
  • Tuna
  • Salmon

Cold Showers…

Well what do you know…cold showers again.

They increase testosterone as well as dopamine receptors…

…no further comments, just freakin do them!


Most natural testosterone boosters are totally worthless, but there are some good ones out there.

One of my absolute favorite ones also significantly increase dopamine. So it's a dopamine and testosterone booster in one bottle.

I could write a whole page about this supplement, but as I already made a video with my review on it, you can check it out if you would like to find out more. Just click the play button below…

The supplement I talk about in the video >>can be found by clicking here<<

NoFap How To Get Out Of The Flatline
Tip # 6 Do Squats!

increased strength from nofap

When it comes to strength training exercises, the single best exercise for increasing libido is squats.

Why is this?

Well, for a number of reasons. First, although they are mainly a leg and butt exercise, they are actually good for your whole body and they also strengthen and stretches your pelvic floor muscles. They will also increase blood flor to your pelvic floor and stimulate the nerve endings in your nether regions….

…all of that is extremely beneficial for your libido and erection health.

And oh, as we just were talking about testosterone, the best gym exercises for increasing testosterone are big exercises like deadlifts and squats. So as you can see, they will help you in many ways.

Also do them without weights, here's what I mean…

Whether or not you are doing real squats in the gym, this is something you should do at home, several times a week…

Go down in a squat position, keep your feet shoulder width apart or even a bit wider, and then stay down in that squat position for about 60-120 seconds. Breath slowly and relax the pelvic floor and your butt as much as possible while down there.

This will stretch your pelvic floor muscles and keep them flexible and well functioning, and that in turn will pay huge dividends when it comes to your libido and erection health.

Your PMO Reboot – How To Recover Faster
Tip # 7 Sunshine And Gratitude

Don't underestimate this!

Few things are more powerful for increasing libido as being out in the sun and if you simultaneously start thinking about things you are grateful for, a big neurochemical cocktail party is staring in your brain.

It will do wonders for reducing depression while at the same time increasing, dopamine, testosterone and serotonin. It will also significantly reduce your stress hormone cortisol.

Listen, never have I felt more happy with life, and more horny, than periods I spent a lot of time out in the sun. When I also started to add gratitude training while being outside, man things really took off…

…now, granted, this works best in the summer, as the nature, green grass, the birds singing, the threes and the warmth from the sun all seem to help.

NoFap How To Get Out Of Flatline
Tip # 8 What About VigRX Plus?

If you have been doing some exploring around my website, you might have come across another supplement I recommend for libido and erections, called VigRX Plus. 

Click image to check current pricing at online vendor!

So which one is better, the one I talk about in the video in tip # 5 or the VigRx?

Well, I have been using both of them for a few years now, but for me the VigRX worked a bit better in the beginning of my reboot when I was struggling with pretty nasty flatlines.

VigRX is mainly a libido and erection booster, while the other supplement also focus on increasing dopamine and even more so testosterone, so nowadays, long after I'm recovered and no longer have any flatline issues I mostly use AlphaViril.

I have made a full review of the VigRX supplement in another post, and if you are interested in reading that one you can find it here: VigRX During my flatline review

But to sum it up…

The alphaviril does increase testosterone more than the VixRX though, but somehow the VigRX seem to still work better during a deep flatline than the Alphaviril…

…they are both, however, really good for increasing libido and erection quality and so far I have not found any other supplements out there that works better than those two, when it comes to having more fun in the bedroom.

How Do I overcome The NoFap Flatline
Tip # 9 Hugging Meditation

This sounds strange, what the hell is it?

Instead of doing normal mediation, where you for example sir down and focus on your breath for 20 minutes here's how you do it…

  • Set a timer for 20 minutes
  • Sit down and breath slowly, in through your nose and out through your mouth
  • Focus on your breath for the first 5 minutes or so. As soon as some distracting thoughts pops up, just notice them, without judging them and then bring your focus back to your breath right away.
  • The last 15 minutes, continue to breath slowly, but now start imagining being close to and hugging a special girl. It should be someone you are interested in and it should be a real person. Do NOT use a pornstar or an actress. It has to be someone you've seen close to you, in real life.
  • Imagine and feel how warm you get in your whole body by sitting there, hugging her in your mind. Imagine how that warm feeling spreads down to your neder regions and how everything feels great.

This sounds corny, I know. But your brains sexual center does not know the difference between vivid thoughts and real situations and if you were to do this on a daily basis, do you really think it couldn't affect your sleeping sexual center?

Well, it can and it probably will. Besides, it significantly lowers stress and increases your mood so is there anything to lose by trying it, really?

What if I have a girlfriend then?

Well, then hug here everyday. Problem solved!

NoFap Stuck in Long Flatline
Tip # 10 Patience And Time

This should perhaps be at the beginning of the page, as tip #1, but to be fair, I did briefly touch on it in the introduction.

Being proactive and finding tools and tricks to speed things up is good and I encourage that, but we should also remember that rebooting takes time and we have to be willing to give it time.

Now, again, sure you can speed it up, but it is important that you don't stress and worry too much about the length of your flatline as that will only make it worse. Just implement the things you've learned and try new things, but if it doesn't work you have to accept that you just need more time. Patience is your best friend here…

…patience along with the understanding that you WILL get out of the flatline soon enough.

It is a journey…

Look at it as an interesting journey. A journey that makes you stronger and wiser because that's what it is. Sure, it would have been better if we never started using porn to begin with, but we can't go back and change things, so we might as well love the challenge…

…and so now some of you say, “just how the hell could I ever love the challenge, this sucks you know!?” Well, fair enough, and I don't blame you, but you know what…

…I'm 100% sure of it, loving the journey will help shorten your healing process. At the very least it will make it more tolerable, so you go ahead and do what you want, but you might want to consider what I just said.

I hope you found the article informative. For more helpful tools and tricks, consider subscribing to my YouTube channel. >>You can do so by clicking this link here<<

Keep going and stay strong!

-Scandinavian Bob-

P.S. Are you struggling? Click here to go to my contact page to discover what kind of help I’m currently offering.

F.A.Q.'s About The Flatline

Q: I had a flatline that lasted for about three weeks. Then I got out of the nofap flatline only to have strong libido for about 2 weeks and then all my drive died once more. Is it possible to have multiple flatlines during a reboot?

A: Yes it is, and it is pretty common. Many guys, myself included, had to go through several flatlines before finally reaching a place of pretty constant strong libido. Just keep going, don't worry about it and stay away from porn. You'll be alright

Q: Love your Youtube channel and videos! Very encouraging! I do have a question, I have done nofap and semen retention for going on 6 weeks. I've seen no visible changes in my energy, my eyesight, no morning erections, no physical strength changes nor any other positive changes. I have also altered my diet to eat cleaner, drink a gallon of water a day, ice my testicles, 30 minutes of cardio 5 days a week and I lift weights 4 days a week. After 6 weeks I would hope to see something change but then again I'm 48 and have fapped since I was 13 and porn addict from 15. I know it'll take a long time for my receptors and neural pathways to change but please tell me it will get better and I'll see the changes in the coming months???

A: First, thank you for watching my videos. I really appreciate that. Oh yeah, there is absolutely no doubt in my mind that you will start to see improvements in the near future. You are doing so many good things that, man, it's impressive to read! You have to keep in mind, though, that you have hammered the brains reward system with porn for over 30 years and we can unfortunately not expect to reverse all of that in just a few weeks.

However, I'm pretty sure it still won't take long now before you start to see minor improvements, and then you will probably notice how it gets better and better from then on forward.

As I see it now, there are two things I would like to caution you about. I personally can not handle that much physical training in one week. (I know this for sure since I measure how my nervous system recover, using something called HRV measuring)…

Now, of course we are all different and your body may be able to handle that amount of training just fine, but still, I would recommend you cut down the cardio a bit. IF you still want to do cardio 5 days a week, then at least do a few of those days in a very mild tempo. This is how I do it if i train daily…using very low intensity on some days.

The risk is otherwise that you are overtaxing your central nervous system and that can also cause low libido etc. The other thing I would like to point out is perhaps the most difficult thing to master, but I still want to point it out. Try to not worry so much about when you will be fully recovered. This is SO much easier said than done, I know, but still, worrying in and of itself can cause the dopamine system to not function optimally AND the stress system to run on high gear.

Just,try to see it as an interesting journey on which you are 100% certain to grow a healthier brain and body for each week that roles around. I mean, you are doing such an amazing job!, most people don't even get to 6 weeks of nofap… and then on top of that you eat clean and do plenty of physical exercise.

Keep going like this and you simply can not fail! I promise you! Just perhaps cut down a bit on the cardio, or again, do some of the days with a very mild intensity, to let your nervous system recover fully. I'm often a bit doubtful whether or not some of the guys that send me emails will succeed, but with you I have no doubts whatsoever.

It won't take long now until you start seeing some minor improvements, and then it gets easier to keep going from there, as you will become more motivated… but pursue patience and try to SET YOUR MIND on the fact that it will be a journey, but that's alright because once you start getting better, every week from then on forward you will be better than the last week and PROGRESS is a wonderful thing. When we progress we feel alive. So, in a strange way, it IS possible to be grateful for this whole journey.

Good luck and all the best to you, you've got this!
Stay strong!

Q: How long does the nofap flatline last?

A: It is different for everyone, but here, take a look at this post ==> NoFap when does libido come back

Q: Can the flatline be caused by mental problems?

A: There is no doubt that the flatline has biological causes behind it, however, it is pretty complex and depression and extreme worry can indeed make it much worse. So much so that having too many negative thoughts will perhaps make you not notice when the flaltine ends. This is why I try to stress a more “relaxed” approach to rebooting and the whole flatline phenomenon. I know it is easier said than done, but still, do your best to keep living a normal life (except not watching porn) and not lock yourself inside your house, sitting in a depressed state, worrying about zero libido because that will only make your healing process so much longer.

P.S. Perhaps you also would be interested in reading the article NoFap how to get libido back

Related posts:

Download >>My FREE Guide<<  For Harder Boners Now!

Scroll to top