Men who struggle to last longer in bed are not alone. Many face premature ejaculation and erectile dysfunction, both of which can impact your performance and your partner’s satisfaction. Fortunately, there are ways to last longer in bed and improve your sex life. In this article, we’ll look at practical tips, techniques and activities to help improve your endurance.
What Is Premature Ejaculation?
According to the International Society of Sexual Medicine, premature ejaculation (PE) is an “inexact definition of ejaculation that occurs before the person wishes.” It also states that the definition is a “subjective experience and might differ between males.” Usually, however, it is when a man ejaculates sooner than he or his partner would like.
There are two types of premature ejaculation:
Lifelong PE: This is PE that happens with most sexual encounters, regardless of the sexual activity.
Acquired PE: This form of PE is caused by psychological issues or an existing physical problem.
How to Last Longer in Bed: Simple Techniques
Luckily, there are several techniques men can use to extend their performance.
Start and Stop Method
The start and stop method is a popular premature ejaculation treatment for men. During intercourse, if you feel like you’re going to ejaculate, withdraw and take a break. Once you’ve calmed down, start again and repeat the process.
Deep Breathing
Deep breathing can help to reduce your arousal and the urge to ejaculate early. Take long, deep breaths, hold for a few seconds and then slowly exhale.
Kegels
Kegels are small muscle contractions that are designed to strengthen your pelvic floor muscles, which can help improve your sexual function. To do a Kegel, squeeze the muscles as if you’re trying to stop the flow of urine. Hold for 5 to 10 seconds and then relax. Repeat 10 times.
Change Positions
Man on top can put more pressure on your pelvis, making it easier to ejaculate. Try to mix up the positions.
Use a Condom
Wearing a condom can reduce sensitivity and help to slow the onset of ejaculation.
Distraction Techniques
Another way to last longer in bed is to use distraction techniques. Thinking about something mundane or completely unrelated to sex can help reduce arousal.
Sexual Aids
Desensitizing sprays, creams and gels can help to reduce sensitivity and extend your performance.
Communication
Good communication with your partner is essential for a satisfying sex life. Make sure to let them know about any problems you’re having and talk through the techniques you’ll be trying.
Ways to Improve Endurance
Men can also benefit from making lifestyle changes to improve their sexual stamina.
Healthy Eating
Unfortunately, poor diet can lead to issues such as poor circulation, which can be linked to erectile dysfunction and premature ejaculation. Eating healthy and avoiding processed food, smoking and alcohol can help improve your sex life.
Regular Exercise
Regularly exercising can help improve your overall health and boost your libido. According to the Mayo Clinic, at least 150 minutes of moderate-intensity aerobic activity each week can benefit your mental and physical health.
Reducing Performance Anxiety
Performance anxiety is one of the leading causes of premature ejaculation. Speak to your partner or a therapist if you’re feeling anxious about your performance.
Masturbate Before Sex
Masturbating ahead of sex can help to reduce the level of arousal during intercourse, which can help you last longer.
Supplementation
There are various supplements available that can help boost your libido, such as horny goat weed and gingko biloba. However, it’s important to speak to your doctor before taking any type of supplement.
Premature ejaculation is a very common issue. But with the right combination of lifestyle changes and techniques, most men can last longer in bed and improve their overall sexual stamina and satisfaction. Experiment with a few of the tips listed above and remember that communication with your partner can help you both enjoy satisfying sex and avoid any performance-related anxiety.
