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.
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 PE cause is identified, you can delay ejaculation with consistent practice.
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 for PE because they are non-invasive, cost-free, and can be practiced at home. 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.
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 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
Premature Ejaculation often stems from a psychological issue, such as stress, anxiety, or performance pressure. Mindfulness can reduce sexual performance anxiety and improve mutual satisfaction.
6. Practice breathing techniques
Reduce stress and control your ejaculatory reflex with deep, slow breathing techniques for lasting 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 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
Here’s how to delay 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.
Frequently Asked Questions
Can I prevent ejaculation?
No, you can not prevent ejaculation entirely. But you can use techniques like start–stop, kegels, and breathing exercises for lasting longer during sex. You can also try delay sprays, delay condoms or prescription meds to help you last longer.
Is it safe to delay ejaculation?
Yes, it is safe to delay ejaculation for greater sexual satisfaction for you and your partner. But avoid suppressing it or overusing numbing products over long periods. Ensure it doesn’t lead to delayed ejaculation, where it takes over 30 minutes or ejaculation rarely occurs during penetration, even when you wish to.
Does Viagra make you last longer?
No, Viagra or Sildenafil is a treatment for Erectile Dysfunction, not Premature Ejaculation. So it mainly improves erections, not ejaculations. In some cases, confidence built from taking Viagra has helped with PE indirectly. Your doctor may prescribe Dapoxetine to help you last longer.
Do condoms make men last longer?
Yes, condoms can reduce sensations in some instances, which helps men last longer. Choose thicker or numbing varieties for delayed ejaculation. You can also try ribbed or dotted condoms for enhanced pleasure.
What is the fastest way to cure Premature Ejaculation?
There’s no instant cure for Premature Ejaculation, but combining behavioral and physical training often helps ensure you last longer. Begin start-stop or squeeze training along with breathing and distraction techniques to delay ejaculation. If needed, you can also include herbal supplements and food items in your routine to improve PE.
Is there a permanent cure for Premature Ejaculation?
There’s no guaranteed cure or Premature Ejaculation treatment, but many males can delay ejaculation with consistent practice, therapy, lifestyle changes and pills.
Do women ejaculate?
Yes, women do ejaculate, although the experience and awareness vary widely. The fluid, released from the glands near the urethra during sexual arousal or orgasm, varies in amount and appearance. Do note that it differs from squirting, which refers to fluid release from the urinary bladder.
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