Believe it or not, 1 in 3 men admit to premature ejaculation, or discharge sooner than they (or their partner) expect. In some cases, premature ejaculation is a sign of erectile dysfunction, but often men who experience it are embarrassed and feel unmanly. While this condition can usually be treated with medication, there are ways to improve sexual performance without medical treatment. You can change the style of sex, do foreplay, and try to relax before having sex, in an effort to teach yourself to last longer in bed naturally.
Step
Method 1 of 4: Prepare
Step 1. Work your pelvic floor muscles
To find your pelvic floor muscles, try stopping the flow of urine when you urinate. If you manage to stop, that's the muscle you should be working on. Take the time to tighten that muscle for 3 seconds. Do 3 sets of 10 reps daily.
Consider other similar exercises that tone your pelvic muscles, including yoga, kegels, and pilates. This exercise can tighten the pelvic muscles and strengthen control during intercourse
Step 2. Masturbate first before making love
About 1-2 hours before having sex, first stimulate yourself to ejaculate. Men need time to recuperate after being out. So, it can help slow down ejaculation during intercourse.
Step 3. Try the start-stop method
Another way you can try to make yourself last longer is to train yourself while masturbating. When you want to go out, stop the stimulation until you calm down. After that, stimulate again, then calm again. Do this three times before exiting.
This technique helps you figure out your limit, and how far you can push the limit until you can't hold it any longer. Once you know where your limit is, you can control yourself before you can't stop anymore
Step 4. Stop having sex for a while
If your problem is performance-related, you might want to take a break. Talk to your doctor and partner about the possibility of avoiding sex for a period of time.
This does not mean avoiding intimacy. Take the time without sex to focus on other sexual games. This helps you learn to create pleasure for yourself and your partner so that there is no more pressure to be so active in love again
Method 2 of 4: Delaying Ejaculation
Step 1. Wear a thick condom to reduce stimulation
This alternative helps men last longer, especially if you're used to not using condoms or wearing thin condoms. Some condoms are also equipped with numbing ingredients so that ejaculation can be delayed even longer.
There are also special "climax control" condoms that can be purchased at pharmacies. If you are embarrassed to buy it yourself, order online
Step 2. Apply anesthetic cream to reduce penile sensitivity
Before sex, use a lidocaine or prilocaine cream or spray. This product makes men last longer by slightly numbing the nerves so they are not too sensitive to stimulation.
There are over-the-counter products that you can buy over-the-counter at pharmacies, but you can ask your doctor for a prescription
Step 3. Do foreplay
Men usually enjoy penetration to reach climax, but women need other stimuli to achieve satisfaction. Pre-penetration games, such as rubbing, fondling, kissing, and oral sex can add to your partner's enjoyment and at the same time delay your climax.
Step 4. Change position
Making love in the “missionary” position can trigger premature ejaculation. Leave the wife on top so you can relax and see if that can delay the climax.
If you feel like you're going out, stop and switch to another position
Step 5. Take it easy
Delay ejaculation by moving slowly. You can also change the angle of penetration or slow down the movement.
- If you feel close, stop the movement and stay in your partner's body until you can control yourself again.
- Another way to slow down is to focus on other activities. Caress and trace your partner's body with your hands and lips.
Step 6. Try the pause-squeeze technique
Another way is to involve your partner in trying a pause-squeezing technique that puts pressure on the penis. When on the verge of ejaculation, ask your partner to squeeze the penis, at the point between the head and shaft. Hold for a few seconds until the ejaculation urge passes. After the partner releases his hand, wait 30 seconds, then do foreplay again.
Method 3 of 4: Troubleshooting
Step 1. Think about psychological problems
Some doctors believe that premature ejaculation is the result of personal problems or bad habits formed from past experiences, both in current and previous relationships. By identifying the point of the problem, you can work it out with a partner or therapist.
Some examples of problems from the past are the habit of rushing to climax so you don't get caught or making love quickly so you don't have time to feel guilty
Step 2. Talk to your partner
Willingness to talk to a partner also shows that there is nothing to worry about. Your partner may not have a problem with your resilience. Or, couples have ideas for new positions and foreplay that can add to the intimacy and passion, as well as duration.
Step 3. See a therapist
You may consider counseling to resolve problems in your relationship or other issues. Counselors can help reduce stress and deal with performance anxiety. If you think the problem is relationship related, see a therapist or counselor with your partner.
Counseling sessions tend to be more helpful when combined with drug therapy. So, this method may not be completely natural. However, this of course depends on what problem you are having
Method 4 of 4: Seeking Medical Help
Step 1. Talk to your doctor if you are concerned about premature ejaculation
If you often or always come out sooner than expected, you may actually be experiencing premature ejaculation. If this is the case, a doctor can help. The doctor will ask for a medical history, examine, or perform lab tests to find the medical reason that is causing the problem.
Common causes of premature ejaculation are psychological factors, such as depression, anxiety, or lack of confidence in your own body. This condition also has something to do with physical problems, such as hormonal imbalances or problems that cause inflammation in the prostate or urinary tract
Step 2. Follow your doctor's directions to treat the underlying condition
If your doctor thinks your problem is caused by medical or psychological factors, ask what treatment you can undergo. Once the problem that causes premature ejaculation is addressed, you may be able to last longer in bed.
For example, if premature ejaculation is related to an infection in the prostate or urinary tract, you can treat it with antibiotics
Step 3. Discuss medical treatment if natural methods don't work
If you have tried natural ways to prolong endurance without success, consult a doctor. Even if there is no underlying cause for your problem, there are various medications that can help make it last longer. Here are the options:
- Topical anesthetic that numbs the sensitive skin on the penis and reduces the chances of premature ejaculation.
- Certain antidepressants can delay climax.
- Pain relievers such as tramadol are also known to delay orgasm.
- Medications for erectile dysfunction, such as sildenafil (Viagra) or tadalafil (Cialis). This drug works best when combined with an SSRI antidepressant.
Expert Advice
Try these natural ways to improve sexual performance:
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Potassium-rich foods such as bananas, spinach, and garlic:
Potassium helps regulate blood pressure and by increasing your intake of this nutrient, you can last longer.
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Ginseng:
Ginseng is used in traditional Chinese medicine to help improve sexual performance and treat fertility problems. The content in ginseng has been shown to increase libido and also increase sperm count.
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Muslim:
This herb is used in Eastern medicine to treat various sexual performance problems. Musli powder has been shown to increase testosterone production and increase sexual desire as an aphrodisiac.
