Premature ejaculation is very common in men. Several people think of it as an inconvenience that ultimately leads to embarrassing and unsatisfying sex. So, we found some tips to help you last longer in bed.
- Control Your Breathing
Learning to control your breathing will go a long way in helping you hold on to your horses.
Breathing properly before and during intercourse is a technique that has been in use since ancient times to control premature ejaculation.
In line with the insights provided by Prestige Men’s Medical Centre, it’s essential to recognize that anxiety and stress often play a significant role in premature ejaculation. In response to stress, individuals tend to naturally engage in rapid, shallow breathing. However, by deliberately concentrating on controlled, deep breaths, you can actively mitigate anxiety and cultivate a profound sense of calm and relaxation. This practice serves as a valuable tool in managing premature ejaculation and improving overall sexual performance.
Proper breathing relaxes the right muscles involved during ejaculation, it supplies enough oxygen to your blood allowing you to rejuvenate during the process.
All you need to do is ensure that you take deep breathes from the diaphragm while relaxing the surrounding muscles at the same time.
The breathing technique is easy to master, just take in deep breathes through the nose and feel your stomach push outwards. Your chest should remain stationary as you inhale.
Breathe out through your mouth while pursing your lips like you are whistling. You can also place one hand on your stomach to help press out the breath.
Repeat the entire process for about 10 to 15 times but ensure the surrounding muscles are relaxed.
- The Edging And The Squeezing Technique
The edging technique is also known as the start-stop method works similarly to the start-stop technique used in automobiles to restart engines.
As the name suggests it is a method of rebooting your sexual pleasure as you approach climax. The method aims at stopping sexual excitement just before you reach the point f no return.
Start sexual activity as normal and proceed as usual. As you approach orgasm, stop thrusting then wait for a few seconds or minutes. Resume intercourse when you feel the urge to cum has declined.
The stop-squeeze technique is another method of ejaculatory control that prevents premature ejaculation by putting pressure on the penis.
The method is similar to the edging technique the only difference is that you have to squeeze your penis at the right moment to prolong intercourse. To perform the technique proceeds with sex as usual.
When you begin to feel a tingling sensation on your penis it shows that you are about to come.
Eject the penis from your partner and apply slight pressure to your frenulum using your thumb and forefinger.
Give it a few squeezes and until the urge to climax has gone then proceed.
- Use Topical Anesthetics
If you have tried the above method to no avail then your next option is to go for the topical anesthetics.
These include creams and sprays that contain numbing agents such as lidocaine as the main ingredient to manage premature ejaculation.
The working mechanism for both the sprays and creams is similar in that they help reduce penis sensitivity enabling you and your partner to enjoy sex for longer periods.
The cream is usually applied on the tip or glans which is the most sensitive part of the penis.
Apply it 20-30 minutes before intercourse to numb the skin of your penis. This will make you feel less stimulation during sex, therefore, prolong ejaculation.
The sprays are similar to creams with minor differences especially in terms of application.
If you follow the application instructions to the letter, topical anesthetics can help increase intravaginal ejaculation latency time from the average two minutes to about 10 minutes.
One great advantage of using topical anesthetics is that they have no effect on orgasm quality and will positively transform your sexual experience.
- Consider Oral Medications
Several oral medications are being used to treat premature ejaculation and help delay orgasms in men.
While most of these drugs have not been approved by the FDA to specifically treat PE some have been widely used for this purpose.
Some of the drugs that have been successful in managing premature ejaculation include analgesics, antidepressants, and some phosphodiesterase-5 inhibitors.
These group oral medications can be prescribed either on-demand or for continued use depending on the severity of your erection dysfunction.
Antidepressants such as selective serotonin reuptake inhibitors (SSRIs) are particularly effective in combating premature ejaculation.
According to a study reported by Mayo Clinic, it’s worth noting that certain oral medications frequently employed to prolong ejaculation belong to a class of antidepressants called SSRIs, which encompasses medications like sertraline, fluoxetine, and paroxetine. The mechanism of action for these drugs involves elevating serotonin levels within the brain. Serotonin is known to influence the regulation of ejaculation, and increased levels of this neurotransmitter can potentially result in delayed ejaculation.
While some have not been approved for use in the USA, those that have been approved seem to work wonders when it comes to delaying ejaculation.
While analgesics are primarily used to manage pain in patients, their side effects may include prolonged ejaculation.
The problem with antidepressants such as SSRIs is that they may take too long before you start to notice any potential benefits. They may also have unwanted side effects such as nausea, dizziness, and even decreased libido.
- Perform Kegel Exercises
A lot of men are used to the idea that Kegel exercises are for women. However, this is a wrong assertion since Kegel exercise can go a long way in helping men last longer in bed.
While the Kegels were primarily developed to help women with bladder control problems after childbirth, they are now widely used by modern men to help manage various sexual problems including premature ejaculation.
The first step in performing the Kegels is to identify your pelvic floor muscles. Since they are the same muscles that support the bladder, they are easily identifiable when you are urinating.
Once you start to urinate stop and hold the process midstream. The areas that feel the strain when you stop the stream are the pelvic floor muscles.
In accordance with research published by Verywell Health, Kegel exercises involve contracting the pelvic muscles in a manner similar to attempting to halt the flow of urine. This contraction should be held for a few seconds before releasing. Over time, individuals can progressively extend both the duration and the number of repetitions of these exercises to strengthen their pelvic floor muscles.
Continue the process several times to familiarize yourself with how to contract the muscles.
Use the above technique to squeeze the pelvic floor muscles and hold for a few seconds then release slowly.
This is your first set of Kegels but you should repeat for at least 10 times 3 to 4 times for effective results.
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- Exercises
Besides the pelvic floor exercise, other physical activities can help to delay your orgasm. Flexing certain areas of your body helps you to delay orgasm.
Engaging in exercises such as squats and bridges helps to engage your pelvis in addition to the Kegels. Thus firms up your ejaculatory nerves.
Similarly, weighted lunges, hip extension and helps to reinforce your glutes. Glutes are connected to your hips and help to improve your balance and coordination in performing various sex styles. Hence when you succeed in withstanding a demanding pose, you enjoy more and can delay your orgasm.
Besides, stability and coordination, you also need flexibility in bed. Doing hamstring stretches, reclining bound angle pose, and lung with a spinal twist all increase your overall flexibility.
You become agile in your neck, back, glutes, hamstring, hips, and even groin areas. These are the regions you engage in a lot during sex. Hence when they are flexible, you postpone the urge to release prematurely.
- Pre-sex Masturbation
Masturbation can improve sexual performance. Ad when done well, could even delay orgasm.
But how? Well, if you have abstained from sex for a long time, your fuse would be short and hence likely to ejaculate sooner than you would want.
But when you message and masturbate about two hours before the sex act, you offload some of the pent-up tension.
But don’t be in a rush when masturbating. If you allow yourself to come too quickly, your body will get used to this rapid discharge, which could become worse during penetrative sex.
So take your time and learn how to manage the intense sensation during masturbation. At the make time, explore and gauge your body’s reaction to different forms of stimulation, before eventually jacking off. This way, your penile sensation reduces so that you become more relaxed.
And it’s this relaxation that would help you to later engage in penetrative sex for a considerable duration without ejaculating.
