7 Simple Ways to Last Longer in Bed
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Time to read 5 min
Premature ejaculation is the most common sexual dysfunction in male adults (source). Actually, 20 to 30 percent of the male population struggle with lasting longer in bed. This not only can have an emotional effect on a relationship, but it can damage a person’s ego. Fortunately, there are several natural effective methods that can help improve your endurance. Here, we explore some practical tips and lifestyle adjustments that can help both you and your partner enjoy a more fulfilling sexual experience.
💡 Did you know?
According to Science Direct, around 40% of women between the ages of 18 to 45 experience the occasional premature orgasm (source).
1. Edging
"Edging" is a sexual technique that involves the stimulation of yourself or your partner up to the point where you are on the brink of reaching an orgasm, but then stopping right before climaxing. This process is paused to allow for a few moments of rest, after which the stimulation can be resumed. The practice of edging can be repeated multiple times, helping to train the body to delay ejaculation and control the timing of climax. Additionally, this method enhances sexual stamina and can significantly increase intimacy between partners, as it requires communication and sensitivity to each other's arousal levels. Employing edging can be a highly effective strategy to help you last longer in bed.
📌 Have you tried squeezing?
Squeezing the head of the penis for 30 seconds right as you feel yourself getting ready to climax can help with premature ejaculation. "This can be done by putting your index finger on the back side of the penis (where the head joins the shaft) and placing your thumb on the other side of the penis, and then gently squeezing" (source).
2. Pelvic Floor Exercises
Strengthening the pelvic floor muscles can help both men and women last longer in bed. Engaging in exercises such as Kegels, which require the tightening and releasing of the muscles that control the flow of urine, can significantly help in delaying ejaculation for men. Additionally, these exercises are known to enhance overall sexual stamina for both genders. Regular practice of pelvic floor exercises can lead to better control during intimacy, contributing to a more satisfying sexual experience for both partners.
📌 How to do Kegels (source)
- Make sure your bladder is empty, then sit or lie down
- Tighten your pelvic floor muscles. Hold tight and count for 3 to 5 seconds
- Relax the muscles and count for 3 to 5 seconds
- Repeat 10 times, 3 times a day (morning, afternoon, and night)
3. Communication
One of the most effective strategies to enhance your endurance in bed is to foster open communication with your partner. By openly discussing your feelings, preferences, and insecurities, both partners can significantly reduce anxiety and increase their comfort level during intimate moments. This kind of communication not only helps in understanding each other’s needs and desires but also in setting a comfortable pace for the experience. Knowing what pleases each other and being aware of each other's boundaries allows for a more controlled and fulfilling sexual encounter, making it easier for both partners to last longer in bed. This approach not only improves physical intimacy but also strengthens the emotional bond between partners, enhancing the overall relationship.
📌 Need some help with this?
Try our Kinky Truth or Dare card game. It is the perfect way to intimately communicate with your partner without awkwardness.
4. Use of Condoms
If you didn't know, condoms can effectively decrease sensitivity during intercourse, which helps individuals last longer in bed by reducing physical sensation. This enhancement in sexual stamina and endurance is complemented by significant health benefits. Condoms can prevent sexually transmitted diseases (STDs) and reduce the risk of unplanned pregnancies. These dual benefits make condoms an excellent choice for sexually active individuals looking to improve their endurance while ensuring safer sexual practices.
📌 Popular types of condoms
- Latex Condoms: The most common type, made from latex rubber.
- Polyurethane Condoms: A thinner, latex-free alternative that conducts heat better than latex.
- Polyisoprene Condoms: Made from synthetic rubber.
- Lambskin Condoms: Made from sheep intestines.
5. Emotional Presence
Practicing emotional presence can significantly enhance your endurance in bed. Being mentally and emotionally engaged during intimacy equips you to better regulate your pace and recognize the early signs of peak arousal, crucial for prolonging the experience. Techniques like deep breathing help maintain calm and focus. Concentrating on the physical sensations during intercourse can distract from triggers that may hasten the climax. Being attuned to your partner's responses also allows for a more synchronized and fulfilling sexual encounter. These methods not only help you last longer in bed but also enrich the overall emotional connection, making the intimate moments more rewarding for both partners.
📌 Breathing technique for sexual stamina
- Take a slow, deep breath through your nose, for four to five seconds.
- Hold your breath for one to two seconds.
- Release the breath through your mouth slowly and evenly over about six seconds.
- After exhaling, pause for a couple of seconds before taking another breath. Repeat as needed.
6. Healthy Lifestyle Choices
Physical fitness significantly impacts every aspect of life, including sexual stamina. Regular cardiovascular exercise, such as running, cycling, or swimming, boosts endurance by improving heart health and enhancing blood flow. This is crucial for maintaining energy and vigor during sexual activities. Additionally, a balanced diet rich in fruits, vegetables, and lean proteins can elevate energy levels and support sexual performance. Consuming these nutrient-dense foods provides the vitamins and minerals needed to increase stamina, helping you last longer in bed and improve overall satisfaction from sexual activities.
💡 Did you know? (source)
That people who work out 4 to 5 days per week, report having 'above average' or 'much above average' sexual experiences.
7. Setting the Right Environment
Lasting longer in bed involves more than just your physical condition; your surroundings also play a significant role. Creating a relaxed and stress-free environment is crucial for enhancing sexual performance. To achieve this, ensure the bedroom is a sanctuary of comfort and relaxation. Use soft, soothing lighting and keep the temperature comfortable. Additionally, aim to minimize distractions. Reduce noise and clear clutter from the room to help maintain focus and reduce anxiety during intimate moments.
📌 Need more help?
If you find yourself struggling to last longer in bed despite utilizing these techniques, we suggest consulting a healthcare provider. They can offer insights into potential medical causes and discuss other treatment options.
Conclusion
Improving your endurance in bed is about much more than just prolonging the experience; it's about enhancing the quality of your intimate moments and strengthening your connection with your partner. By employing these strategies, you can ensure that both you and your partner enjoy a healthier, happier, and more satisfying sexual life. Remember, every couple is different, so what works for one pair may not work for another. The key is to keep an open mind and be willing to try various approaches to find what best suits your relationship.
Please note that this blog post was assisted by artificial intelligence.
