Introduction
Premature ejaculation is a common problem for men and their partners. It is defined as the inability to control ejaculation during sexual intercourse, resulting in the man climaxing before he or his partner would like. The condition is more prevalent than most people think, with estimates showing up to 30% of men suffer from it.
Improve Physical Fitness
Regular exercise is one of the best ways to improve your overall health, including your sexual performance. Exercise helps to increase blood flow throughout the body, which can lead to increased stamina and endurance during sex. In addition, exercising regularly can also help to reduce stress, which can be another cause of premature ejaculation.
Use Kegel Exercises
Kegel exercises are an easy and effective way to strengthen the pelvic floor muscles. These muscles are responsible for controlling ejaculation, so strengthening them can help you gain more control over your orgasm. To do Kegels, simply squeeze the muscles you would use to stop the flow of urine, hold for a few seconds, then release. Doing this several times a day can help you build up more control over your ejaculation.
Practice Mindful Breathing
Mindful breathing is a technique that can help you control arousal levels during sex. When you start to feel aroused, take a few deep breaths and concentrate on the sensation of your breath moving through your body. This will help to bring your focus away from the sexual activity and allow your body to relax. With practice, you will become better at using mindful breathing to stay relaxed and in control during sex.
Try Different Positions
Another way to last longer in bed is to try different positions. Some positions require more effort from the man and can help him last longer by taking the focus off of his own arousal. For example, the woman-on-top position requires the man to thrust less, which can help him last longer. Other positions such as spooning can also help him to maintain control.
Talk to a Professional
If you’ve tried all the above techniques but are still struggling to last longer in bed, it may be time to seek professional help. Talking to a doctor or therapist can help you understand the underlying causes of your premature ejaculation and develop strategies to address them. They may suggest medications or other treatments to help you gain more control over your ejaculation.
Conclusion
Premature ejaculation is a common problem for many men and can be frustrating for both parties involved. Fortunately, there are a number of things you can do to improve your sexual performance and last longer in bed. Improving physical fitness, practicing mindful breathing, trying different positions and using Kegel exercises can all help you gain more control over your arousal levels. If these don’t work, talking to a professional can help you find the best solution for your particular situation.
