Discover effective practical ways to manage premature ejaculation. Learn about things like the start-stop method, Kegel exercises, and more to improve your sexual experience. Explore tips, treatments, and strategies to help delay ejaculation and enhance intimacy.
Premature ejaculation (PE) is a common sexual concern that affects many men. We have discussed it before, so you can go and read our previous blogs. We understand how frustrating it can be, but in today’s post we want to focus on some techniques and strategies you can try to help delay ejaculation and improve your sexual experience. Here are 12 ways to prevent premature ejaculation:
The start-stop method involves stimulating the penis until you feel close to orgasm, then stopping all stimulation until the sensation subsides. Resume stimulation and repeat this process several times before allowing yourself to ejaculate. This technique can help you learn to recognize and control your point of climax.
Edging technique is similar to the start-stop method we discussed above but it does not require a partner to practice. It involves bringing yourself close to orgasm through masturbation, then stopping. This is repeated several times before allowing yourself to climax. Over time, this can help you gain better control over your ejaculatory response .
How to do start-stop technique or edging:
Similar to the start-stop method, the squeeze technique involves stimulating the penis until near orgasm, then firmly squeezing the shaft of the penis to stop the orgasm. This can help you identify the sensations leading to orgasm and learn to control them
How to do it:
Pelvic floor exercises often referred to as Kegel exercises, can help strengthen the muscles involved in ejaculation, potentially increasing control. [4] To perform these exercises, tighten the muscles used to stop urination for 5 seconds, then release. Repeat this 10 times, two to three times daily.
Benefits of Kegel exercises:
Wearing a condom, especially a thicker variety, can help decrease sensitivity in the penis, potentially increasing the time it takes to reach orgasm. Additional benefits of using condoms include protection against sexually transmitted infections (STIs) and against unplanned pregnancy.
Types of condoms that may help with PE:
Anaesthetic creams or sprays containing lidocaine can be applied to the penis about 20-30 minutes before sex to help reduce sensation and delay orgasm. Be sure to wash off the product before intercourse to avoid numbing your partner.
Precautions when using topical anaesthetics:
Anxiety and stress can contribute to PE. [8] Learning relaxation techniques and practicing mindfulness during sexual activity can help you stay focused and in control. One of the techniques that researches found efficient includes deep breathing exercises. It is worth mentioning though, that it was only effective in combination with other methods and more research is needed to assess its efficiency in isolation from other techniques. [9, 10]
Mindfulness techniques that do not have research behind them, but that can still help some of the patients include [11]:
Changing positions during intercourse can help with increasing the time a man lasts. [2, 12] Additionally, some sexual positions like side-by-side (spooning) or woman-on-top, that allow for a shallow penetration rather than a deep one, may help delay ejaculation. This is of course quite individual, and you would know best what positions you find less arousing.
Some men find that masturbating an hour or two before sexual activity can help delay ejaculation during partnered sex. This takes advantage of the period after orgasm when the penis is less sensitive to stimulation.
Benefits of pre-sex masturbation:
If PE persists or causes significant distress, consider seeking help from a sex therapist or counselor. They can provide personalized strategies and address any underlying psychological factors contributing to PE. [3, 14]
Benefits of professional help:
Open and honest communication with your partner about PE can reduce anxiety and help you work together to find solutions. Discussing your concerns and preferences can lead to a more satisfying sexual experience for both of you.
Tips for communicating about PE:
Maintaining a healthy lifestyle can contribute to better sexual function overall. Regular exercise, a balanced diet, and stress management can all play a role in improving sexual health. [15, 16]
Lifestyle factors that may help with PE:
In some cases, doctors may prescribe certain medications to treat PE. These medications can alter serotonin levels, potentially delaying orgasm. Always consult with a healthcare professional before using any medications [3, 17].
Types of medications sometimes used for PE:
Remember, everyone's experience with PE is different, and what works for one person may not work for another. It's often helpful to combine multiple techniques and be patient as you learn to manage PE. If you're concerned about your sexual health, don't hesitate to speak with a healthcare provider for personalized advice and treatment options.
By implementing these strategies and maintaining open communication with your partner, you can work towards improving your sexual experiences and overall satisfaction. Remember, PE is a common and treatable condition, and seeking help is a sign of strength, not weakness.
Let us know if you use any of these techniques and which one works for you.
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References:
[1] InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Premature ejaculation: Learn More – What can I do on my own? [Updated 2022 Sep 23]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK547551/#
[2] Raveendran AV, Agarwal A. Premature ejaculation - current concepts in the management: A narrative review. Int J Reprod Biomed. 2021 Jan 25;19(1):5-22. doi: 10.18502/ijrm.v19i1.8176. PMID: 33553999; PMCID: PMC7851481.
[4] Pastore AL, Palleschi G, Fuschi A, Maggioni C, Rago R, Zucchi A, Costantini E, Carbone A. Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach. Ther Adv Urol. 2014 Jun;6(3):83-8. doi: 10.1177/1756287214523329. PMID: 24883105; PMCID: PMC4003840.
[5] Wang Z, Yu J. Efficacy evaluation of thickened condom in the treatment of premature ejaculation. Transl Androl Urol. 2022 Feb;11(2):253-259. doi: 10.21037/tau-22-8. PMID: 35280666; PMCID: PMC8899143.
[6] Martyn-St James M, Cooper K, Ren K, Kaltenthaler E, Dickinson K, Cantrell A, Wylie K, Frodsham L, Hood C. Topical anaesthetics for premature ejaculation: a systematic review and meta-analysis. Sex Health. 2016 Apr;13(2):114-23. doi: 10.1071/SH15042. PMID: 26599522.
[7] Valderrama Rodríguez MF, Sánchez-Sánchez LC, García-Montes JM, Petisco-Rodríguez C. A Scoping Review of the Influence of Mindfulness on Men's Sexual Activity. Int J Environ Res Public Health. 2023 Feb 20;20(4):3739. doi: 10.3390/ijerph20043739. PMID: 36834434; PMCID: PMC9966447.
[8] Rajkumar RP, Kumaran AK. The association of anxiety with the subtypes of premature ejaculation: a chart review. Prim Care Companion CNS Disord. 2014 Jul 31;16(4):10.4088/PCC.14m01630. doi: 10.4088/PCC.14m01630. PMID: 25664211; PMCID: PMC4318671.
[9] U Erkut, D Karagözoglu Coskunsu, K Erkut, A V Özden, (072) Effect of Diafragmatic Breathing Exercises on Individual with Premature Ejaculation, The Journal of Sexual Medicine, Volume 21, Issue Supplement_2, March 2024, qdae002.065, https://doi.org/10.1093/jsxmed/qdae002.065
[10] Niu C, Wen G, Ventus D, Jern P, Nyman TJ, Li Y, Santtila P. High-intensity interval training (HIIT) and slow breathing interventions alleviate premature ejaculation (PE) symptoms. Int J Clin Health Psychol. 2024 Apr-Jun;24(2):100457. doi: 10.1016/j.ijchp.2024.100457. Epub 2024 Apr 11. PMID: 38623145; PMCID: PMC11017278.
[11] https://www.healthline.com/health/healthy-sex/mind-body-sex-connection-intimacy#short-answer
[12] Heather J. Meggers, Joseph LoPiccolo. Sex Therapy, Editor(s): Michel Hersen, William Sledge. Encyclopedia of Psychotherapy, Academic Press, 2002, Pages 635-650, ISBN 9780123430106, https://doi.org/10.1016/B0-12-343010-0/00199-9.
[13] Crowdis M, Leslie SW, Nazir S. Premature Ejaculation. [Updated 2023 May 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK546701/
[14] Althof SE. Psychosexual therapy for premature ejaculation. Transl Androl Urol. 2016 Aug;5(4):475-81. doi: 10.21037/tau.2016.05.15. PMID: 27652220; PMCID: PMC5001981.
[15] Ventus D, Jern P. Lifestyle Factors and Premature Ejaculation: Are Physical Exercise, Alcohol Consumption, and Body Mass Index Associated With Premature Ejaculation and Comorbid Erectile Problems? J Sex Med. 2016 Oct;13(10):1482-7. doi: 10.1016/j.jsxm.2016.08.007. Epub 2016 Aug 31. PMID: 27590186.
[16] Shin YS, Shin HS, Park JK. Lifestyle Modification Strategy for Patients with Premature Ejaculation as Metabolic Syndrome. World J Mens Health. 2019 Sep;37(3):372-373. doi: 10.5534/wjmh.190011. Epub 2019 Jul 3. PMID: 31385472; PMCID: PMC6704304.
[17] InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Premature ejaculation: Learn More – Does medication work? [Updated 2022 Sep 23]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK547554/
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