How to Delay Ejaculation and Last Longer in Bed

Image suggestion: A couple in bed talking with a stopwatch icon/clock in the background.

Whether lifelong, acquired or situational, for many men, ejaculation happens sooner than desired and often within the first 3 minutes of penetrative sex. While occasional early climax is normal, especially in your late teens or early 20s, frequent difficulty controlling it might signal Premature Ejaculation (PE). 

As per the Urology Health Foundation, roughly one-third of American men or Assigned Males at Birth between the ages of 18 and 59 report issues of Premature Ejaculation.

Thus arise questions like how to delay ejaculation with and without medication, and how to improve sexual stamina and confidence in bed. The good news is that once the causes for Premature Ejaculation are identified, you can delay ejaculation with consistent practice. Key causes include stress, low serotonin (sexual desire-influencing hormone) levels, or health conditions like Diabetes and High Blood Pressure. 

From start‑stop and edging techniques to lifestyle changes and prescription meds, our step-by-step guide will help you last longer and build confidence in bed. 

Method 1: Achieve greater control with behavioral techniques

Behavioral methods are the first line of treatment because they are non-invasive, cost-free, and can be practiced at home. Being one of the natural ways to control ejaculation, they help you recognize your arousal levels and train your body to respond differently. 

1. Try start-stop technique

Also known as “feedback” or “edging” technique, this classic Premature Ejaculation treatment trains your body to recognize and control arousal. Here’s how you can do it:

• Start stimulation, either alone or with a partner. 
• Pay attention to the “point of no return” (just before orgasm or 80-90% near climax). 
• Stop all stimulation immediately when you’re close to climax.
• Wait 30–60 seconds until the urge reduces.
• Resume stimulation, then repeat 3-4 times before allowing ejaculation.

Tip: Practicing during masturbation first can make it easier to coordinate with a partner later.

2. Follow squeeze technique

Follow this trick to prolong sex by interrupting the ejaculation reflex.

• Masturbate or ask your partner to stimulate until you are just about to climax. 
• When near orgasm, stop all stimulation.
• Use your thumb on the underside and forefinger on top, squeeze the penis just below the head for 3–5 seconds. Apply firm, gentle pressure.
• Wait until the urge subsides, then resume at a slower pace.
• Repeat 4-5 times in a row.  

3. Practice pause and wait method

This simple but powerful trick helps with delaying ejaculation and lasting longer during sex. 

• As soon as you feel close to ejaculating, stop thrusting completely for 20 to 30 seconds.
• You can stay inside your partner or pull out, but hold them close to maintain intimacy. 
• Focus on kissing or touching them rather than penetration.
• After 30 seconds, resume at a slower pace.
• Combine with deep breathing techniques to last longer.

Method 2: Strengthen sexual stamina with physical exercises

Stronger pelvic floor muscles and improved cardiovascular fitness can significantly improve endurance during sex and prevent PE. 

4. Do kegel exercises daily

Kegel exercises for men help strengthen the pelvic floor muscles. This benefits both genders by increasing vaginal tightness in women and improving erectile and ejaculatory function in men. 

• Lie down on your back and bend your knees.
• Next, identify your pelvic floor muscles (those used to stop urination midstream).
• Contract them for 5 seconds while continuing to breathe normally.
• Relax for 5 seconds.
• Repeat 10 to 15 times. 
• Do three sets daily.
• Progress to holding contractions for 10 seconds at a time.
• Start lying down, then progress to sitting and standing to strengthen muscles under varied conditions.

5. Exercise regularly

Strive for about 150 minutes of moderate aerobic activity each week to see results in as little as a month. Here are some male stamina exercises you can start today.

• Cardio: Running, cycling, swimming for 20-30 minutes 3-4 days/week.
• Strength training: Squats, planks, crunches for core strength 2-3 days/week.
• Flexibility: Yoga and mobility exercises for improved blood flow & flexibility.

Method 3: Delay ejaculation with relaxation

As per a study, acquired PE (developed later in life) is commonly triggered by sexual performance anxiety and relationship or psychological issues. Mindfulness can reduce anxiety related to sexual performance and improve mutual satisfaction. Here are the tips on how to prevent early ejaculation:

6. Practice breathing techniques

Reduce stress and control your ejaculatory reflex with deep, slow breathing techniques to last longer:  

• Inhale deeply through your nose for 4 seconds.
• Hold for 4 seconds.
• Exhale slowly for 6 seconds.
• Repeat this during high arousal to slow the heart rate and urge to release.

7. Train for greater focus

Another mental trick to delay ejaculation is simply to stay present and enjoy sensations rather than focusing on “lasting long in bed” or “stopping early climax”. 

• Focus on touch, movement, and breathing, not performance.
• Avoid rushing; slow down your actions intentionally.
• Practice mindfulness meditation and breathing exercises regularly.

8. Distract yourself with non-sexual thoughts

While it’s usually best to stay present and immersed during sex, if you struggle with ejaculation problems, focusing too intensely on the experience can actually make you come sooner. So, at peak arousal, briefly think about something non-sexual to stop early climax and prevent Premature Ejaculation.

A few examples of such mental distractions include: 

• Mentally count backwards from 100 in sevens.
• Think about your to-do list, such as sorting laundry or organizing kitchen shelves.
• Go through state capitals, countries alphabetically, or ingredients in a recipe.

Method 4: Adjust your lifestyle, diet and supplements

Lifestyle & dietary changes coupled with supplements and home remedies can help you manage both conditions, Erectile Dysfunction (ED) and Premature Ejaculation, without meds. 

9. Make dietary & lifestyle changes

To support sexual health, make sure to:

• Avoid excess alcohol, processed sugars, and fried foods.
• Consume 2 to 4 liters of water daily.
• Get 7-8 hours of sleep nightly.
• Stick to regular physical activity for hormone balance.

The best diet plans for strong erections, including foods that help you last longer, are the Mediterranean diet, complex carb with Omega-3 diet and Zinc & Magnesium-rich diet.

10. Try herbal remedies

Certain ayurvedic medicines and Chinese herbal remedies have been known to boost sex drive and male stamina in the bedroom.

• Clove oil: Dilute a few drops with a carrier oil (like coconut or almond oil) and apply a small amount to the genital area to mildly numb the sensitivity and prolong ejaculation.
• Ginseng: It boosts energy and sexual performance when taken as a supplement. Typical dosage of Ginseng is 200-400 mg daily.
• Garlic, Turmeric, Aloe Vera: These improves blood circulation, supporting overall sexual health and stamina. Use fresh garlic and turmeric in cooking, drink aloe vera juice or apply aloe gel. 
• Nettle leaf: Consume it as a tea or capsule to support prostate health and reduce inflammation, indirectly aiding sexual function. 
• Tongkat ali (Eurycoma longifolia): Take extract capsules or powders consistently to increase testosterone levels and sexual drive gradually over time.

In addition to the above-listed natural remedies, several essential oils (lavender, rose, cinnamon) have helped patients with Erectile Dysfunction and Premature Ejaculation. 

11. Begin OTC supplements

If diet alone doesn’t help, you can try over-the-counter supplements instead. They are easily available in both offline as well as online pharmacies like Cheap Medicine Shop. 

• Zinc: It is essential for testosterone production, libido, and may improve ejaculatory control, especially if you have a deficiency.
• Magnesium: It supports muscle relaxation and sexual stamina.
• Vitamin D & Vitamin B12: Low levels are linked with increased risk of PE.
• Shilajit: Traditionally used to boost energy and male reproductive health, it is available in tablet, capsule, pure resin and shilajit gummy forms. 
• Ashwagandha: It is well-known for reducing stress and boosting sexual stamina.

Method 5: Get professional support for PE

If self-help strategies don’t work, medical interventions should help. In several studies, pharmacological treatments have shown an increase in IELT (Intravaginal Ejaculatory Latency Time). 

However, before trying any of these, it is recommended that you discuss these options with your healthcare provider and your partner.

12. Use condoms & desensitizing agents

Creams or sprays with mild numbing agents (like benzocaine or lidocaine) can reduce sensitivity in the penis. This, in turn, will help you delay ejaculation. 

• Apply 10-15 minutes before sex.
• Wash off excess before penetration.

Alternatively, wear delay condoms, which have a layer of numbing agent on the inside or ribbed or extra-thick condoms to prolong sexual activity.

Note: Make sure to test for allergies before first use.

13. Improve communication

Open and honest communication with your partner can reduce anxiety and create a supportive environment. Try these trust building exercises to rekindle romance. 

If PE has a psychological cause, a sex therapist or counselor can combine mental tricks and physical approaches to delay ejaculation. 

These tips can include: 

• Agreeing on signals (gestures or words) to pause during intimacy.
• Reassuring each other, as it is a shared experience for pleasure.
• Practicing breathing exercises, mindfulness, or joint meditation before intimacy.
• Following CBT or sex therapy, especially for anxiety-based PE.
• Using specially-made vibrator toys.

14. Take prescription medications

Doctor-prescribed Dapoxetine, taken 1 to 2 hours before sexual activity, is recommended for persistent cases of adult PE.  

Patients with both erectile and ejaculatory difficulties are prescribed combination salts (Sildenafil + Dapoxetine or Tadalafil + Dapoxetine) by their doctors to manage both conditions effectively. Make sure to avoid alcohol, grapefruit juice, heavy meals and nitrates while taking these meds. 

Doctors may also prescribe certain SSRIs and antidepressants as off-label pills to delay ejaculation. 

15. Experiment with masturbation and foreplay

Masturbation and foreplay aren’t just about pleasure. They can help manage your arousal more effectively. By learning your body’s response to stimulation, you can have better control over ejaculation timing during sex without using any medical strategy. Here’s how to stop Premature Ejaculation without medication:

• Masturbate an hour or two before sex to extend the time during intercourse.
• Choose positions that reduce stimulation (like woman on top or spooning).
• Increase foreplay time to please your partner while managing your arousal.

When to see a doctor for Premature Ejaculation?

You should consult a healthcare professional if: 

• You’ve tried multiple techniques with no change for over 6 to 8 weeks.
• Your ejaculation problem is linked to pain, ED, or other health concerns.
• PE happens almost every time you have sex.

A urologist or GP can help identify the underlying cause and recommend effective treatment options.