Sex is an important part of human life that not only helps in reproduction but also serves as an enjoyable activity that helps in building and strengthening relationships.

However, for some men, the issue of premature ejaculation can ruin not only their sex life but also their relationships and self-confidence. Premature ejaculation is defined as a sexual dysfunction that occurs when a man ejaculates too quickly during sexual intercourse, usually before or shortly after penetration.

Fortunately, there are techniques and strategies that men can implement to control premature ejaculation and improve their sex life.

1. Practice Deep Breathing and Meditation

Deep breathing and meditation are relaxation techniques that help people cope with stress, anxiety, and difficult emotions.

For men who suffer from premature ejaculation, deep breathing and meditation can help reduce anxiety, increase relaxation, and improve their ability to focus during sex. By focusing on slow, deep breathing during sex, men can calm their mind and body and delay ejaculation effortlessly.

2. Use the Squeeze Technique

The squeeze technique is a popular self-help method used to control premature ejaculation. The technique involves squeezing the penis just below the head when you feel like you’re about to ejaculate.

Hold the squeeze for a few seconds until the urge to ejaculate subsides. Then wait for a minute or two before resuming sexual activity.

The squeeze technique can be effective for some men, but it can also interrupt the flow of sexual intimacy, so it’s important to communicate with your partner about your needs and limitations.

3. Try the Stop-and-Start Method

The stop-and-start method is another self-help technique that can help control premature ejaculation. The technique involves stopping sexual stimulation when you feel like you’re about to ejaculate.

Once the urge to ejaculate subsides, resume sexual activity. Repeat this process several times before allowing yourself to ejaculate. The stop-and-start method can help men learn to identify their point of no return, which is the moment when ejaculation becomes inevitable, and learn to control it.

4. Use a Desensitizing Gel or Cream

Desensitizing gels and creams are topical anesthetics that can help reduce penile sensitivity and delay ejaculation.

The gels and creams contain numbing agents like lidocaine or benzocaine that reduce penile sensitivity and help men last longer during sex. Before using a desensitizing gel or cream, it’s important to read the instructions carefully, as excessive use can cause penile numbness and other side effects.

5. Increase Your Sexual Stamina with Kegel Exercises

Kegel exercises are pelvic floor exercises that help strengthen the muscles that control urination and ejaculation. By performing Kegel exercises regularly, men can increase their sexual stamina and improve their ability to control ejaculation.

To perform Kegel exercises, squeeze the muscles that you would use to stop the flow of urine. Hold the contraction for a few seconds, then relax. Repeat the exercise several times a day to build pelvic floor strength.

6. Reduce Stress and Anxiety in Your Life

Premature ejaculation can also be caused by factors like stress and anxiety. When men are under stress or feel anxious about their sexual performance, their body responds by releasing stress hormones like cortisol and adrenaline.

These hormones can make it difficult to control ejaculation and reduce sexual desire. So it’s important to reduce stress and anxiety in your life through exercise, meditation, relaxation techniques, or professional counseling.

7. Communicate with Your Partner

Communicating with your partner about your sexual needs and preferences can help reduce performance anxiety and improve your sexual intimacy.

Talking openly and honestly about your sexual desires, fantasies, and limitations can help you build trust, understanding, and emotional connection with your partner. This, in turn, can make sex more enjoyable and fulfilling for both partners.

8. Seek Professional Help

If premature ejaculation is causing significant distress, low self-esteem, or relationship problems, seeking professional help from a sex therapist or a healthcare provider may be necessary.

Sex therapy can help men and their partners address sexual issues, learn effective communication and problem-solving skills, and explore sexual desires and needs. Healthcare providers can also prescribe medications like antidepressants, topical anesthetics, or phosphodiesterase inhibitors that can help delay ejaculation and improve sexual outcomes.

9. Experiment with Different Positions and Techniques

Experimenting with different sexual positions and techniques can help men find a comfortable and enjoyable rhythm during sex. Some positions and techniques put less pressure on the penis, reduce stimulation, or allow for more control over ejaculation.

For example, the man-on-top position can increase stimulation and pressure on the penis, while the woman-on-top position can reduce pressure and allow for rhythmic contractions that can induce ejaculation. Exploring different positions and techniques with your partner can help you find what works best for you and your partner.

10. Maintain a Healthy Lifestyle

Finally, maintaining a healthy lifestyle can help men overcome premature ejaculation and improve their overall sexual health.

Eating a balanced diet, exercising regularly, getting enough sleep, and avoiding smoking and excessive alcohol use can promote good blood flow, nerve function, and hormonal balance. These factors can help reduce erectile dysfunction, boost sexual desire, and improve sexual performance over time.

Conclusion

Premature ejaculation can be a frustrating and embarrassing problem for many men, but there are many ways to overcome it and improve your sex life.

By practicing relaxation techniques, using self-help methods like the squeeze and stop-and-start techniques, trying desensitizing gels and creams, performing Kegel exercises, reducing stress and anxiety, communicating with your partner, seeking professional help, experimenting with different positions and techniques, and maintaining a healthy lifestyle, men can learn to control ejaculation, increase sexual stamina, and achieve greater sexual satisfaction. So don’t let premature ejaculation limit your sexual potential and enjoyment. Take action today and enjoy a more fulfilling sex life.