Lasting longer in bed is something a lot of men think about, and for good reason. A satisfying sex life is important to both partners in a relationship, and if one partner consistently doesn’t feel satisfied, that can put a strain on the relationship. It can also hurt a man’s self-esteem if he feels he can’t perform well enough to please his partner.
One of the most common issues men face is premature ejaculation (PE). It affects a significant portion of the male population, though this may change after procedures; it’s important to understand what to expect regarding climax after TURP.
If you’re looking for natural ways to improve your performance, this article is for you. We’ll cover a few exercises to last longer in bed naturally and some other strategies you can use to enhance your sexual stamina.
What is Premature Ejaculation (PE)?
Premature ejaculation (PE) is when you ejaculate sooner than you or your partner would like, with very little stimulation. When this happens regularly, it can hurt your relationships and your self-confidence.
What’s considered “normal” ejaculation time, anyway? Most experts agree that the average is somewhere between 3 and 8 minutes. One study of sex therapists found that most believe 7-13 minutes of intercourse is “desirable.”
It’s also important to know that there’s a difference between lifelong PE and acquired PE, which develops later in life.
The role of the pelvic floor
Your pelvic floor is a group of muscles that support your bladder and bowels, and they also play a big part in your sexual function.
When these muscles are weak, it can lead to problems like premature ejaculation (PE). However, there is also a condition called hypertonic pelvic floor in which the pelvic floor muscles are too tight. If you suspect you have a hypertonic pelvic floor, reach out to a pelvic floor physical therapist as soon as you can.
Kegel exercises: A natural solution
Kegel exercises strengthen your pelvic floor muscles, which support your bladder and bowel and affect sexual function.
Benefits of Kegels for PE
Studies show that Kegel exercises are a natural way to improve ejaculatory control. In fact, research suggests that Kegel exercises can help treat premature ejaculation in 55% to 83% of cases. One study showed that 80% of participants recovered from premature ejaculation using pelvic floor exercises.
How to perform Kegel exercises
Here’s how to do Kegel exercises correctly:
- Identify your pelvic floor muscles. One way to do this is to stop urination midstream. The muscles you use to do that are your pelvic floor muscles.
- Contract those muscles and hold for a few seconds.
- Relax.
- Repeat several times in a row.
Tips for effective Kegel exercises
To get the most out of Kegel exercises, be consistent and use the correct form. You may even want to seek guidance from a pelvic floor physical therapist, who can help you learn to isolate and strengthen the correct muscles.
Lifestyle factors for improved sexual stamina
Beyond specific exercises, some key lifestyle choices can also boost your staying power in the bedroom.
Healthy diet and exercise
A balanced diet is important for, well, everything! Eating nutritious foods gives you the energy and building blocks you need for overall health, including sexual function.
Regular physical activity also helps in a big way. Exercise improves blood flow, which is crucial for erections, and it also boosts your energy levels. Find an activity you enjoy and aim for at least 30 minutes most days of the week.
Stress management
Stress and anxiety can really mess with your sexual performance. When you’re stressed, your body releases hormones that can interfere with erections and reduce your libido.
Try incorporating stress-reduction techniques into your daily routine. Meditation, yoga, and deep breathing exercises can all help you calm down and relax.
Adequate sleep
Getting enough sleep is essential for hormone regulation and energy levels. When you’re sleep-deprived, your body doesn’t produce as much testosterone, which can negatively impact your sex drive and performance. Aim for 7-8 hours of quality sleep per night. As men age, they may experience changes; understanding when a man might stop ejaculating is important.
Avoid smoking and excessive alcohol
These habits can negatively impact your sexual health. Smoking damages blood vessels, which can lead to erectile dysfunction. Excessive alcohol consumption can also interfere with erections and reduce your libido.
Techniques during sexual activity
Beyond specific exercises, there are several techniques you can use during sex to help you last longer.
Foreplay
Don’t skip the foreplay! Foreplay is key to increasing arousal for both partners, and for people with penises, it can help delay ejaculation. Remember that only about 18% of people with vaginas orgasm from intercourse alone, so incorporating clitoral stimulation is important for many couples.
The Stop-Start Technique
With the stop-start technique, you (or your partner) stimulate the penis until you’re close to climax. Then, you stop all stimulation until the urge to ejaculate subsides. Repeat this process a few times before allowing yourself to orgasm.
The Squeeze Technique
The squeeze technique is similar. When you feel like you’re nearing climax, firmly squeeze the penis just below the head. This will reduce arousal and help you delay ejaculation.
Edging
Edging is another variation on the stop-start technique. The goal is to maintain a high level of arousal for a longer period of time, repeatedly bringing yourself to the brink of orgasm without actually ejaculating.
Masturbation Before Sex
Masturbating an hour or two before sex can also increase stamina. This can help reduce sensitivity and allow you to last longer during intercourse.
Other Options for Improving Sexual Stamina
If the exercises above aren’t helping, there are other options you can explore to last longer in bed:
- Numbing agents: Over-the-counter creams and sprays containing benzocaine or lidocaine can temporarily reduce sensation.
- Thicker condoms: These can also decrease sensation, potentially delaying climax.
- Selective serotonin reuptake inhibitors (SSRIs): These prescription medications can sometimes help delay ejaculation. Talk to your doctor to see if SSRIs are right for you, or if other options like Dapoxetine HCL 90mg might be more appropriate.
COMMUNICATION AND PARTNERSHIP
Don’t underestimate the importance of talking openly with your partner. Sharing your concerns and desires can make a huge difference. Addressing premature ejaculation as a team can lead to better results and a stronger relationship.
Try shifting the focus from performance to connection. Instead of fixating on how long you last, concentrate on mutual pleasure and satisfaction. This can relieve pressure and make sex more enjoyable for both of you.
Frequently Asked Questions
What are the disadvantages of ejaculating every day?
There aren’t necessarily disadvantages to ejaculating every day, but it’s more about what’s right for you. Some people might feel fatigued or experience a temporary decrease in libido. Others might find it perfectly enjoyable and have no negative side effects. It really depends on the individual.
What muscles help you last longer in bed?
The pelvic floor muscles, particularly the pubococcygeus (PC) muscle, play a key role in controlling ejaculation. Strengthening these muscles through Kegel exercises can improve control and potentially help you last longer.
Does ibuprofen help you last longer in bed?
There’s no scientific evidence to suggest that ibuprofen directly helps you last longer in bed. Ibuprofen is a pain reliever and anti-inflammatory, and its effects are unrelated to sexual performance or ejaculatory control.
Why can’t I go for round 2?
The refractory period, the time it takes to become aroused again after ejaculation, varies from person to person and increases with age. Factors like fatigue, stress, and overall health can also affect your ability to go for round two. It’s completely normal to need a longer break sometimes.
Can a guy release sperm without feeling it?
While it’s unusual, it’s possible for a man to experience a retrograde ejaculation, where semen enters the bladder instead of being released through the penis. This often occurs without any noticeable sensation. However, a “dry orgasm” is usually related to other medical conditions or medications.
Summary
If you’re looking for ways to last longer in bed, there are some things you can try on your own. The Kegel exercises we’ve described can help strengthen your pelvic floor muscles. You can also make some lifestyle changes and try some new techniques during sex.
If you’re still struggling, it’s a good idea to talk to a professional. A pelvic floor physiotherapist or other healthcare provider can help you figure out what’s going on and what you can do about it.
Remember, sexual health is just one part of your overall well-being. Taking care of yourself in all areas of your life can help you feel better in bed, too.