10 tips for men to last longer in bed

1. Practice the Start-Stop Technique

The start-stop technique is one of the most effective ways to build control over ejaculation. During sex, when you feel you’re getting close to orgasm, slow down or stop entirely. Wait until the urge subsides before continuing. Repeating this can help you delay orgasm over time.

2. Use the Squeeze Technique

Right before you feel like you’re about to ejaculate, gently squeeze the base of your penis (just below the head). This can reduce the sensation and delay climax. The squeeze technique is especially effective when combined with the start-stop method.

3. Strengthen Your Pelvic Floor Muscles (Kegels)

Kegel exercises help strengthen the muscles involved in ejaculation. To do Kegels, simply contract and release the muscles you use to stop urinating. Doing Kegel exercises regularly can improve control, allowing you to hold off longer during sex.

4. Practice Deep Breathing

Anxiety and excitement often trigger premature ejaculation. By focusing on your breathing—slow, deep breaths—you can stay calm and relaxed, helping to manage arousal and avoid premature ejaculation. When you feel yourself getting close to climax, try taking slow, deep breaths to help you regain control.

5. Change Positions

Some positions increase friction and sensitivity, leading to quicker ejaculation. Try positions where you have more control, like missionary (with you on top) or spooning. These positions allow you to control speed and depth, which can help you last longer.

6. Use Condoms or Desensitizing Products

Condoms can reduce sensitivity, making it easier to last longer. There are also desensitizing sprays or gels available that contain mild numbing agents to help delay ejaculation. These products can be used in moderation to help you maintain control without affecting pleasure too much.

7. Engage in Foreplay

Prolonging foreplay can reduce the pressure you might feel to perform immediately during intercourse. Spend more time kissing, touching, and exploring each other’s bodies to build excitement slowly. This not only enhances intimacy but also helps alleviate performance anxiety.

8. Exercise Regularly

Regular physical activity improves blood circulation, stamina, and overall health, which can contribute to better sexual performance. Cardiovascular exercises (like running or swimming) boost endurance, while core and pelvic exercises strengthen the muscles that help control ejaculation.

9. Control Performance Anxiety

Feeling pressure to "last longer" can actually work against you by causing anxiety, which often leads to premature ejaculation. Focus on enjoying the experience rather than trying to meet unrealistic expectations. Practicing mindfulness and reducing stress can help you stay present and reduce anxiety.