Each contraction should take about one second as should each release. Although you should feel immediate results, you should do this daily to really keep the pilot light on. Try taking a multivitamin to make sure you have all the vitamins and minerals you need to keep your bits and pieces in working order. It is a bad idea to overdo it with supplements, although most will not hurt you if you take too many. Your body will simply disregard them.
Some supplements can be toxic in high doses, however.
So read labels and store supplements properly make sure you're doing more good than harm. This is the least popular suggestion I will make. That's why it comes last. When I first moved to San Francisco, I thought I'd found heaven. There was so much sex to be had.