
How to Last Longer in Bed: Tips for Managing Premature Ejaculation
Managing premature ejaculation (PE) is a very common concern, and some various techniques and strategies may help improve sexual performance and endurance. If you're dealing with this issue, it’s important to know that there are several ways to manage premature ejaculation, and finding a solution that works for you is key.
Below are some helpful tips and treatments for managing premature ejaculation.
1. Practice the "Stop-Start" Technique
One of the most effective methods to control premature ejaculation is the "Stop-Start" technique. This method involves pausing sexual activity when you feel you're about to ejaculate, and then continuing after a short break. This practice helps you develop better control over ejaculation and manage premature ejaculation more effectively.
2. Try the "Squeeze" Technique
Another technique that can help with premature ejaculation is the "squeeze" method. During sexual activity, when you feel the urge to ejaculate, apply gentle pressure to the tip of your penis (where the head meets the shaft). This pressure may reduce the sensation and delay ejaculation, offering a way to manage premature ejaculation.
3. Use Desensitizing Products
Desensitizing creams and condoms, which contain mild numbing agents like benzocaine or lidocaine, can help reduce sensitivity and provide more control during sex. These products are designed to assist with premature ejaculation treatment by delaying the sensation of arousal.
Kegel exercises are known to strengthen the pelvic floor muscles, which play a significant role in controlling ejaculation. By regularly practicing Kegels, you can enhance your ability to delay ejaculation, thus managing premature ejaculation over time. To perform Kegels, tighten the muscles used to stop urination, hold for a few seconds, and release. Repeat the process multiple times each day.
5. Focus on Relaxation
Anxiety and stress often contribute to premature ejaculation. Learning to relax through deep breathing, mindfulness, or meditation techniques can help reduce tension and improve your sexual performance. Staying calm can make it easier to manage premature ejaculation and enjoy more satisfying intimacy.
6. Communicate with Your Partner
Open communication with your partner about your concerns can reduce stress and help you both work together on finding solutions to manage premature ejaculation. Being comfortable with each other can also alleviate performance pressure, allowing you to focus more on the experience and less on the outcome.
7. Consider Behavioral Therapy
If premature ejaculation persists, behavioral therapy with a sex therapist or counselor might be beneficial. Therapy can address underlying emotional or psychological factors contributing to the issue, helping you better manage premature ejaculation in a supportive environment.
8. Consult a Doctor for Premature Ejaculation Treatment
If premature ejaculation continues after trying the above techniques, it's important to consult a healthcare professional for a more personalized premature ejaculation treatment plan. A doctor can help identify any underlying medical conditions, such as hormonal imbalances or nerve issues, that may be contributing to the problem. Treatment options may include medications like selective serotonin reuptake inhibitors (SSRIs) or topical anesthetics, which can help delay ejaculation.
9. Medications for Premature Ejaculation
If lifestyle changes and behavioral techniques don't provide enough relief, medications may help manage premature ejaculation. Some medications, such as SSRIs, are known to increase serotonin levels, which may improve ejaculatory control. Other options, like topical numbing agents, may be used to reduce sensation and delay ejaculation.
Conclusion
Managing premature ejaculation is a process that may require a combination of techniques and treatments. By practicing methods like the "Stop-Start" and "Squeeze" techniques, strengthening pelvic muscles, and incorporating relaxation exercises, you can gain better control over ejaculation. Desensitizing products and medications may also provide additional help. If premature ejaculation persists, it’s essential to consult with a healthcare professional for further evaluation and treatment.
Remember, premature ejaculation is a common concern, and there are effective treatments available. With patience and persistence, you can improve your sexual health and enjoy a more satisfying experience.
FAQs
1. Are there exercises to help last longer in bed?
Yes, exercises like Kegel exercises to strengthen pelvic floor muscles, aerobic workouts for stamina, and practicing mindfulness or deep breathing can help improve endurance in bed.
2. Can certain medications or supplements help with premature ejaculation?
Yes, certain medications and supplements can help manage premature ejaculation. Medications like selective serotonin reuptake inhibitors (SSRIs), topical anesthetics, and prescription drugs such as dapoxetine are commonly used.
3. How does mindfulness or relaxation techniques help with premature ejaculation?
Mindfulness and relaxation techniques can help with premature ejaculation by reducing anxiety and stress, which are common triggers for the condition. These practices help increase awareness of bodily sensations, allowing individuals to gain better control over their physical responses during sexual activity.
4. Can dietary changes improve sexual performance?
Yes, dietary changes can improve sexual performance by enhancing overall health, increasing energy levels, and supporting hormone balance.
5. Are there any natural remedies for premature ejaculation?
Yes, several natural remedies may help with premature ejaculation, although their effectiveness can vary.
It's important to consult a healthcare provider before trying any remedies, especially if they involve supplements or herbs.
6. Is premature ejaculation curable?
Yes, premature ejaculation is treatable. It can be managed through behavioral techniques, therapy, medications, and lifestyle changes. Consulting a healthcare provider is recommended to determine the most suitable approach for individual cases.

Reviewed By
Dr. Sapna Kangotra
Senior Ayurveda Doctor