How to Last Longer in Bed

Men have been fighting premature ejaculation since the days of the Ancient Roman Empire. The Ancient Chinese developed Fangzhongshu, a sexual skills practice, to treat PE. Today, anywhere from 30-70% of men experience premature ejaculation at some point. It’s normal to orgasm quickly during sex. However, if it happens repeatedly, it can affect your sex life and self-esteem.

The tips below can help you last longer in bed, improving your sexual performance and your partner’s pleasure. Try these out to unlock new levels of sexual satisfaction.

1. 

Strengthen your pelvic floor muscles

Yep. That means Kegel exercises. Pelvic floor exercises are workouts for the muscles that support your bladder and enable ejaculation. Making these muscles stronger can give you better control of ejaculation. They can also improve erectile function.

Familiarize yourself with these muscles by stopping your urination mid-stream. Squeeze your glutes and your pelvic muscles as if you’re stopping your urine stream while peeing. You can even do this while you’re peeing. Squeezing the pelvic floor muscles mid-urination gives you the sense of what muscle group you are going to focus on while doing Kegels.

Strengthen these muscles by squeezing them every day. You can do this while urinating, while lying on your back, or standing. Simply tense the muscles in the pelvis and hold them tense for 5-10 seconds. Then release. Do this 10-15 times per day.

Pelvic floor exercises have been shown to help up to 80% of patients recover from premature ejaculation.

2. Maintain healthy habits

Your wellness is linked to your sexual health. Obesity, smoking, and alcohol abuse all affect sexual function. These issues cause high blood pressure and affect blood flow to the penis, making it harder to function during sex. A healthy lifestyle has been shown to improve how well you perform during sexual activity.

Adopt the following habits to improve your sexual function while fighting off other health issues:

• Exercise regularly
• Follow a balanced diet. It should consist of vegetables, fruits, whole grains, and lean protein
• Reduce your alcohol intake
• Quit smoking
• Avoid using recreational drugs
• Practice stress management techniques like meditation and deep breathing

3. Address your mental health

Studies show that mental health and sexual performance are deeply connected. Mental health conditions such as depression, anxiety, and stress can hurt your performance in the bedroom, too. Plus, all of these conditions are also primary risk factors for erectile dysfunction.

Depression and PE feed off each other: and it can be hard to tell if PE is caused by depression or vice versa. However, getting treatment for mental health conditions through therapy and medication (when appropriate) can significantly reduce your risk of premature ejaculation.

If you are experiencing common symptoms of a mental health issue like frequent sadness, anxiousness, or feelings of worthlessness, talk to a healthcare provider right away to discuss mental health care.

4. Include some foreplay

Only about 18% of people with a vagina are able to orgasm just from penetrative sex. About 36% of people with a vagina need clitoral stimulation to climax.

This is a roundabout way of suggesting that you don’t rush to sexual intercourse. Incorporating foreplay can enhance your and your partner’s sexual experience. It can also delay penetration. Experiment with kinks, massage, and sex toys before getting to the main course.

Foreplay will keep your sex life fun and exciting while helping you delay orgasm.

5. Stop and Start

Once you’ve started having sexual intercourse, don’t feel as though you need to power on through to your climax. Take it slow. Try new sex positions and use the stop-start method to delay your orgasm.

When you feel an orgasm coming on, stop what you’re doing and focus on giving your partner sexual pleasure. Maybe try some mid-intercourse oral sex to stimulate the clitoris while you take a necessary breather. Once you feel the urge to orgasm subside, go back to whatever you were doing.

This technique not only slows down sex but also gets you comfortable with the feeling of orgasm. As you get more used to the feeling of getting close without ejaculating. This helps you react quickly when you feel the orgasm sensation. Then, find alternative methods of giving pleasure until the feeling goes away.

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