Premature ejaculation is a frustrating issue that affects men’s sexual satisfaction and causes them and their partner(s) distress. If you or your partner are experiencing this, we want you to know you’re not alone. Up to 30% of men ejaculate prematurely, leaving them to wonder how to last longer in bed as a guy.
We’re happy to inform you that some techniques can help men delay orgasms and enjoy prolonged intimacy. This article will explore what causes premature ejaculation and what men can do to gain sexual stamina.
How Long Should You Last in Bed as a Guy?
The Journal of Sexual Medicine published a 2005 study of 500 heterosexual couples across five countries. The study found that the average time between penetration and ejaculation for heterosexual couples is around 5.4 minutes.
But we can’t conclude that 5.4 minutes is the standard based on the findings of one study. Other studies have established that sexual encounters can be anywhere between 10 seconds and 30 minutes, depending on various factors. So, it can be difficult to define what premature ejaculation is. However, many medical practitioners diagnose the condition based on the following symptoms:
- Ejaculating within one to three minutes of penetration nearly every time.
- Inability to delay orgasm nearly every time.
- Feeling distressed or avoiding sex due to the frustration of ejaculating early.
While having any of these symptoms could qualify as premature ejaculation, remember that there is no universal standard. How long you should last is highly subjective, based on your and your partner(s) preferences.
You may finish faster than you’d like while you and your partner(s) still feel sexual satisfaction. In this case, you may not need to do anything. However, if you or your partner crave more penetration time, then taking steps to last longer could be great.
What Is Affecting Your Performance in the Bedroom?
Now that we’re on the same page about what premature ejaculation is, let’s explore what causes it. There are several psychological and biological factors causing premature ejaculation. Figuring out the factors involved in your situation empowers you to find targeted and effective solutions. Let’s identify some of them below:
- Anxiety: Medical studies have found that worrying about how you’ll perform is one of the major causes of premature ejaculation. Being nervous about obtaining or maintaining your erection during penetration triggers the “fight or flight” reflex and accelerates ejaculation.
- Lack of experience: You may be ejaculating faster than you’d like because you’re new to sexual activities. Many men report improved control of climax as they become more sexually experienced.
- Shame or Guilt: If you feel ashamed or guilty about coming fast, you can be under pressure to improve your sexual stamina. This can result in excitation and cause premature ejaculation.
- Erectile dysfunction: You may struggle with premature ejaculation if you have trouble getting or maintaining erections. This may be because you feel anxious about losing rigidity during a sexual encounter, speeding up ejaculation.
- Sensitivity: Some penises are highly sensitive; even the mere thought of sex excites them. This can cause a premature orgasm.
- Relationship problems: Underlying dissatisfaction or hostility with your partner can manifest in the bedroom, affecting sexual intimacy.
- Depression: Many studies associate mood disorders, like depression, with sexual performance difficulties, including rapid ejaculation.
- Hormones: Imbalanced hormone levels, such as high testosterone, could increase arousal and hasten climax.
Now, let’s explore highly effective techniques to help you start lasting longer in bed.
How To Last Longer in Bed as a Guy: Natural and Alternative Options To Explore
Many techniques and treatments can help people wondering how to last longer in bed as a guy. Natural remedies (like masturbation and the squeeze technique) and medical options (like biofeedback and sex therapy) can help. Below, we outline simple lifestyle changes, exercises and techniques to help you extend love-making significantly.
First of All, Talk to Your Doctor
If rapid ejaculation seriously impacts your sex life, speaking with a doctor should be the first step. Just taking the step to discuss the issue with a professional can provide relief.
A urologist can check for underlying medical conditions contributing to premature ejaculation, such as hormonal imbalances, and prescribe appropriate solutions. They may suggest pelvic floor exercises, medications like SSRIs or numbing agents, counseling and other interventions. The important thing is that you receive care appropriate for your situation.
Battling Premature Ejaculation With BioFeedback
Biofeedback is a technique that trains people to improve health by controlling bodily functions like blood pressure and muscle tension. This mind-body approach can also help men last longer in bed. By observing your mind-body connection during arousal, you can discover how to exert control during sex.
With a biofeedback therapist, you’ll learn relaxation and cognitive strategies that will give you mental mastery over the ejaculation reflex. Your therapist will track (using sensors) your physical responses during masturbation and determine how to help you from their observation.
Many scientific studies confirm the effectiveness of biofeedback in treating premature ejaculation. So, consider this mind/body training approach to gaining sexual stamina and start feeling like a man.
How To Last Longer in Bed as a Guy – Yoga and Breathing Exercises
Practicing yoga has proven to have many health benefits. It promotes relaxation, concentration, and coordination of the mind/body. Yogic breathing practices help regulate the autonomic nervous system, which can help calm the mind and body.
Regular yoga can give men greater awareness and command over their sexual responses. A 2013 analysis published in Frontiers in Psychiatry found that yoga shows promise as a treatment for sexual disorders. Another study confirmed that just one month of yoga poses and controlled breathing could help men delay ejaculation.
Exploring Pelvic Exercises To Last Longer in Bed
Pelvic floor exercises like kegel exercises strengthen the pubococcygeus (PC) muscles (the muscles supporting the bladder, bowel and sexual organs). While pelvic exercises are common for women, men can also boost their sexual experience by targeting these muscle groups.
Research indicates that rehabilitation for pelvic floor muscles has helped over 80% of males recover from premature ejaculation. You can gain control over your ejaculation timing through vigorous kegel sessions. They can help strengthen your PC muscles, enabling you to hold orgasms better.
Here is how to perform kegel exercises:
- Find the PC Muscle. It’s the muscle we use to stop the flow of urine midstream.
- Contract the muscle for 3 seconds, then relax for 3 seconds.
- Do three sets of 10 reps daily.
If you can do this kegel training regularly, you should see changes in the timing of your orgasms.
How To Last Longer in Bed as a Guy: Exercise
Exercising has numerous health benefits, including for people seeking how to last longer in bed as a guy. Exercise reduces anxiety and stress hormones, allowing men to manage arousal better.
The American Journal of Men’s Health published a study on how exercise impacted some men’s ejaculation timing in 2021. The study found that physically active men showed better orgasm control than those who didn’t exercise.
Exercises like running, swimming and cycling can boost cardiovascular health and improve blood flow below the belt. Aim for 30 minutes of moderate cardio exercise at least three times per week for better sexual stamina.
Trying To Last Longer in Bed by Masturbating
One of the ways to improve your orgasm timing as a guy is to masturbate. Masturbating minutes before sex with your partner helps take the edge off and resets your arousal baseline. If you’ve orgasmed shortly before intercourse, your body will have less semen to release the second time.
Be sure to experiment with timing when trying this method. You must wait until you recover from the self-pleasure to maintain your erection. However, you should also try not to wait so long that your excitement builds back up to hair-trigger levels. You can consider finding the ideal window an enjoyable experiment to help make the experience more fun.
How To Last Longer in Bed – The Squeeze Technique
The squeeze technique is one of the most effective methods for stopping early ejaculation during sex. This technique involves stopping orgasm by squeezing the tip of the penis. The technique buys you more time for longer penetration by halting stimulation before the point of no return.
Here is a step-by-step guide to doing the squeeze technique:
- Quickly withdraw your penis when you feel the orgasm coming.
- Squeeze the penis opening (where pee comes out) for several seconds until the orgasm subsides.
- Continue intercourse once you’ve “reset” and have the sexual excitement under control.
Using Sex Toys To Prolong Orgasm
Men trying to delay orgasm can try using sex toys. If you don’t want to try the squeeze because you’re worried your partner will lose interest, try edging with toys. By masturbating with toys and stopping right before reaching orgasm, you can train yourself to have more sexual stamina.
Practicing this technique repeatedly will build your sexual stamina and help you learn your body’s signals as you approach orgasm. You can also use toys during sex if you cannot sustain an erection long enough for your partner to orgasm. You can use them to engage in foreplay to get your partner close to orgasm before penetration. If you’re with a female partner, remember the importance of clitoral stimulation to help them reach orgasm.
Distract Yourself With Other Thoughts
You can also last longer in bed by distracting yourself with mundane thoughts. Shifting focus away from the pleasures of sex can briefly delay ejaculation. You can think about things like upcoming meals or movies watched recently. This distraction interrupts the rapid breathing and heart rate associated with reaching orgasm, potentially slowing down ejaculation.
However, this technique may make you seem distracted and disconnected from your partner during sex. You may not need to worry about seeming distracted if it’s a casual encounter, like a one-night stand.
Taking Some Time Off Sex To Improve Sexual Performance
The popular saying, absence makes the heart grow fonder, may hold for people experiencing premature ejaculation. Taking a short break from partner sex can help “reset” your sensitivity and stamina levels. Abstinence for one to two weeks can diminish arousal, so you don’t instantly hit peak excitement levels upon penetration.
This break from intercourse can reduce performance anxiety, taking the pressure off. When you finally have sex after the sexual intermission, you’ll likely find you can go much longer before ejaculating.
Exploring Sexual Encounters on DoubleList
Ultimately, premature ejaculation is a treatable condition. First, you need to identify why you ejaculate prematurely and then try to find a technique that works for you.
You can try natural solutions like pelvic floor exercises, squeeze techniques, and yoga. You can also explore medical options like SSRIs and numbing agents to delay climax. Most importantly, discuss the issue with your doctor or sex therapist for professional support. By doing this, you will gain command of your sexual arousal and start lasting as long as you want.
You don’t have to give up on sex as you navigate the condition and try to explore solutions. You can still try out no-strings-attached encounters if you’re single or ethically non-monogamous. You will feel less pressure with casual hookups, which can remove performance anxiety linked to early ejaculation.
DoubleList provides a judgment-free space to find partners and work on sexual skills with understanding adults. Our platform emphasizes privacy, empowering users to communicate their issues with potential partners. So, you can be upfront with matches about your condition to avoid awkward situations.
Take advantage of this sex-positive platform as you explore how to last longer in bed as a guy. Create a free account today and start browsing listings of mature adults near you.
