Sex is an important factor in a relationship and the satisfaction of both partners is crucial. For men, one of the biggest concerns during intercourse is premature ejaculation and the inability to last longer in bed.

However, mastering ejaculation is possible with some techniques and strategies that can help you build stamina and control your orgasms.

Understanding Ejaculation

Ejaculation is the process by which semen is expelled from the body during sexual activity and it is controlled by the central nervous system. The ejaculation process has two phases: emission and expulsion.

During the emission phase, the semen is transported from the testicles to the urethra and during the expulsion phase, the semen is expelled through the penis. Ejaculation occurs when the central nervous system sends a signal to the muscles of the penis and prostate gland to contract, which forces the semen out of the body.

Causes of Premature Ejaculation

Premature ejaculation can be caused by a variety of factors such as psychological, biological, or environmental factors.

Psychological Causes

Anxiety about performance or the relationship
Insecurity about sexual ability or penis size
Past traumatic sexual experiences
Depression
Stress

Biological Causes

Abnormal hormone levels
Inflammation or infection of the prostate gland or urethra
Abnormal levels of neurotransmitters in the brain
Hereditary factors

Environmental Causes

Consume of alcohol or drugs
Frequent masturbation
Unhealthy diet and lifestyle habits

Techniques to Increase Ejaculatory Control

There are several techniques that can help postpone ejaculation and improve ejaculatory control during intercourse.

The Squeeze Technique

The squeeze technique involves squeezing the shaft of the penis just below the head when you are about to ejaculate.

This technique will help you delay ejaculation by interrupting the emission phase of ejaculation and allowing you to temporarily lose sexual arousal. Once your arousal levels have decreased, you can resume sexual activity.

The Stop-Start Technique

The stop-start technique involves stopping sexual activity when you feel you are about to ejaculate. Take a short break and resume sexual activity when your arousal has decreased.

By repeatedly stopping and starting sexual activity, you can train your body to delay ejaculation.

Kegel Exercises

Kegel exercises are a series of pelvic floor muscle exercises that can help improve ejaculatory control. These exercises strengthen the muscles that control the flow of urine and semen.

To perform Kegel exercises, tighten your pelvic floor muscles as if you were trying to stop the flow of urine, hold for a few seconds, then release.

Meditation and Breathing Techniques

Practicing meditation techniques and deep breathing exercises can help you control your arousal levels and prevent premature ejaculation. Meditation and deep breathing can help reduce stress and anxiety, allowing you to focus on the present moment.

Lifestyle Changes

Along with the above techniques, lifestyle changes can help prevent premature ejaculation and improve ejaculatory control.

Healthy Diet and Exercise

Exercise regularly and eat a healthy diet to improve your overall health and sexual function. A healthy diet can improve your blood flow to your genitals and improve your erections, which can help you maintain control during sexual activity.

Exercise also helps reduce stress, anxiety, and depression, which are common causes of premature ejaculation.

Avoid Smoking and Drugs

Smoking and drugs, such as alcohol and marijuana, can decrease blood flow to the penis and decrease sexual performance. Avoiding smoking and drugs can help you maintain good sexual health.

Communicate with Your Partner

Effective communication with your partner can help improve your sexual experience and prevent premature ejaculation. Discuss your concerns and desires with your partner openly and honestly.

Conclusion

Mastering ejaculation is possible with a variety of techniques and strategies.

By understanding the ejaculation process and causes of premature ejaculation, and by employing techniques such as the squeeze and stop-start technique, kegel exercises, and lifestyle changes, you can improve your ejaculatory control and have more pleasurable and satisfying sexual experiences.