How frequently ought a male in chastity to ejaculate or be ruined?

I might have posed a similar query before, and if I did, sorry for the repeat. I’m 35, in good shape aside from being slightly overweight, with some anxiety and occasional palpitations recently. However, my sex drive has been very strong most of my life. Usually, three days wearing T&D is enough to become distracting and cause that blue balls feeling. My girlfriend is visiting tonight, and I’m deciding if I want a ruined orgasm or not. I really dislike them when in denial, but sometimes it feels like it’s healthier for me. Any thoughts? Like, should I let off some steam once a week, month, etc.? We don’t do prostate milking (yet), and my past attempts at that were unsuccessful. Ruined orgasms leave me disappointed and frustrated, yet they seem the best way to keep physical discomfort down while gaining emotional and mental benefits.