What Are The Benefits Of Not Ejaculating For 90 Days?​

With the rising popularity of NoFap, we are also seeing buzz around a hard reset and the benefits of not ejaculating for 90 days. 

On NoFap forums, you can find the benefits of not ejaculating, ranging from mental clarity to better physical performance. At the same time, medical science is still unconvinced about the benefits of abstinence.

So, are the benefits of not ejaculating for 90 days and extended abstinence mere anecdotes, or is there some truth to these claims? Let’s find out. 

What is Semen Retention?

Semen retention is the male practice of avoiding ejaculation. It could be done by abstaining from all sexual activity, stopping stimulation before reaching climax, or having an orgasm without releasing semen. 

Other names of Semen Retention – 

Semen retention has been a part of historical and contemporary discourse across cultures. Here are the most common historical and medical references about the benefits of not ejaculating –

1. Medical terms –  Coitus reservatus, seminal conservation, or sexual continence.
2. Karezza – Originating from the Italian term ‘caress’, it means intimacy without sexual intercourse.
3. Brahmacharya – Hindu practice of celibacy and semen retention for preserving ojas (i.e., semen)
4. Conserving jing (energy) – References in Chinese Taoism and Yogic or Tantric practices
5. Modern context – Edging (stopping on the brink of orgasm) and NoFap (Abstinence from porn and masturbation).

Also Read: Semen Retention Timeline

The Science Behind Semen Retention: What Does the Research Say?

Here is a look at the current scientific evidence on the benefits of not ejaculating for 90 days –

1. Testosterone Levels & Endocrine Response

A small study had found a significant increase (145%) in the testosterone levels after 7 days of abstinence. However, the researchers noted that the hormone levels fell again on the 8th day. Moreover, this study has since been retracted. 

There have been other smaller studies noting a higher baseline of testosterone levels after three weeks of abstinence from orgasm. But larger studies have not found any hormonal benefits of long-term abstinence from ejaculation. 

So, the scientific consensus is that any benefits of not ejaculating are only minimal and give only a temporary boost. 

2. Sperm Quality & Fertility Indicators

Semen studies have noted an increase in semen volume after 1 to 2 days of abstinence. Total sperm count is also noted to be higher with longer periods of abstinence of 2 to 7 days. But with extended stretches of abstinence, the sperm quality can go down significantly.

Analysis has found that after 11 days of abstinence, the DNA fragmentation and mitochondrial damage of the sperm are more than doubled. Sperm motility (i.e., the sperm’s ability to swim towards the egg) also gets affected after 5 days of abstinence.

So, research has shown that long periods of abstinence are not ideal for sperm quality, especially if you are trying to conceive or undergoing fertility treatments. 

3. Mental Health and Well‑being Claims

There are various claims about the mental health benefits of not ejaculating, such as better focus and confidence. However, we do not have the rigorous research to back any claims of well-being resulting as a benefit of not ejaculating. 

There have been studies that show orgasm improves concentration and reduces stress. On the other hand, there is no medical evidence to link the frequency of ejaculation or abstinence with mental well-being. 

So, the mental and psychological benefits of not ejaculating for 90 days are anecdotal at best. 

Potential Benefits of Not Ejaculating for 90 Days

You can find claims of many benefits of not ejaculating for 90 days on forums such as r/NoFap, r/SemenRetention, r/Sex, and other NoFap communities. 

Although not substantiated by medical evidence, such experiences might be a result of neurochemical reset and behavioral rewiring of abstinence. So, these claims about  the benefits of not ejaculating are worth considering – 

Mental Benefits 

1. Focus, productivity, and mental clarity – “Mental clarity… increased focus on better things … more productivity… increased energy … less procrastination”
2. Brain fog and memory gain – “Improved Mental Clarity: The brain fog that had been plaguing me for so long has lifted. I’m able to focus better and have experienced a significant improvement in my memory and cognitive function.”

Physical Benefits 

1. Better energy and stamina – “A significant increase in physical energy… less need for sleep, increased stamina and faster muscle recovery… I would feel more physically grounded…”
2. Improved physical performance – “Day 30: I’m lifting heavier at the gym, waking up earlier without an alarm. I just feel more powerful.”

Spiritual and Emotional Growth 

1. Finding Purpose and connection – “When practiced mindfully… mastery of one’s creative forces… deeper sense of self‑control, focus, and presence… connected to purpose…”
2. Greater self-control – “I never thought I’d be able to go 60 days. Now I meditate daily, quit sugar, and even started journaling. I feel like I’m finally respecting myself.”

Sexual Benefits

1. Help with Premature Ejaculation – “With NoFap, I have undergone 2 streaks. 160 days, and now 85 and counting… I am ALWAYS in control.” 
2. Help with Porn-Induced Erectile Dysfunction – “The biggest problem I faced… PIED and PE… just over a year ago… I couldn’t get an erection at all… extremely embarrassing”

Potential Risks and Downsides of a 90-Day Semen Retention

While there are many positive personal experiences and benefits of not ejaculating for 90 days, we should also look at its potential risks –

1. Psychological Strain & Cultural Syndromes 

Not ejaculating for extended periods, like 90 days, and fixating on abstinence can create stress. Due to cultural factors, men can also develop anxiety and shame about semen loss. Especially if a man practices semen retention out of moral guilt, it can be harmful for mental well-being.

2. Erectile Discomfort or Epididymal Hypertension

Sustained arousal without ejaculation can cause a condition commonly called blue balls. Your body draws extra blood into the testicles during arousal without orgasm and causing a testicular ache. These episodes of heaviness and pain in the testes fade after some time, but can be extremely uncomfortable. 

3. Erectile Dysfunction and Ejaculation Difficulties

Forced extended abstinence, such as 90 days, can disrupt normal sexual functions and cause difficulty in achieving orgasm. Men often report not being able to climax even when they want to, and also ejaculating prematurely. This factor can create anxiety about sexual performance and result in Erectile Dysfunction. 

4. Deconditioning of Sexual Function

Regular sexual activity (with or without ejaculation) is important for maintaining blood flow and nerve response. When a man abstains for extended periods, it can affect his libido and also cause awkwardness while restarting sexual activity.  Hyperabstinence might also result in sexual stagnation and performance anxiety. 

Benefits of not ejaculating – Why a 90-Day Abstinence May Be Overkill: What the Research Says

1. There is no medical research to back the claims of physical or mental gains from extended abstinence.
2. Loss of adaptive sexual function can be a real concern, as the male reproductive system is designed for periodic use rather than storage of semen. 
3. A demanding abstinence goal can create anxiety and increase the risk of psychological distress.

Evidence-Based Alternatives to Extended Abstinence

Experts advise a combination of moderate and purposeful breaks, therapy-oriented support, along with healthy substitutions to regulate mood and focus.

When to Stop Semen Retention

You should immediately stop semen retention if it causes testicular pain or psychological distress. In rare cases, retention can cause retrograde ejaculation, where semen is redirected into the bladder. In such instances, you must seek medical help. If you feel like you want to ejaculate but can not, then you should also get professional help to restore sexual function. . 

How to Practice Semen Retention for 90 Days

If you want to attempt semen retention for 90 days for spiritual reasons or to find freedom from compulsive behavior, here are the techniques you can use – 

1. Edging (Stop-Start Method) – Repeat the cycle of bringing yourself to the edge of orgasm and stopping until the urge passes. 
2. Stop-and-Squeeze – As you are about to reach orgasm, gently press the end of the penis and release the pressure when the urge to ejaculate passes. 
3. Press Perineum (Retrograde Technique) – Press on the perineum (area between scrotum and anus) just before climax to block the urethra. 
4. Mindful orgasm techniques – Practicing deep breathing, muscle control, and visualization can help to reach orgasm without ejaculating.
5. Pace yourself – Both during masturbation and partnered sex, take things slowly to reduce the risk of accidental ejaculation. 
6. Communication – During sex, inform your partner about the cues to slow down, pause, or stop so that you can stop before ejaculating.
7. NoFap – Quit cold turkey and take up hard NoFap. You can also use a porn blocker to avoid temptation and support abstinence.

FAQ on Benefits of Not Ejaculating for 90 Days

1. What happens if a man doesn’t release sperm for 3 months?

The unused sperm is broken down and absorbed by the body. The testes will continue to produce sperm.

2. What happens after 2 months of not ejaculating?

During the first week after stopping ejaculation, the sperm will accumulate. But by 2 months of not ejaculating, it will be reabsorbed by the body

3. Do you get stronger by not ejaculating?

There is no medical evidence to support the claims of improved muscle mass or stamina due to not ejaculating.