To avoid quick discharge of sperm (premature ejaculation), several effective strategies and techniques can be employed:
Behavioral Techniques
- Stop-start method: When you feel close to ejaculation, stop stimulation and allow the sensation to subside before resuming. This can be repeated several times during sexual activity to delay climax
- Squeeze technique: Either you or your partner gently squeezes the tip of the penis for 10-30 seconds when nearing ejaculation to reduce arousal and delay ejaculation
- Masturbation before sex: Ejaculating an hour or two before intercourse can help delay ejaculation during sex, especially in younger men with shorter refractory periods
Physical Exercises
- Pelvic floor (Kegel) exercises: Strengthening the pelvic floor muscles, which support bladder and bowel function and influence ejaculatory control, can help delay ejaculation. Exercises involve tightening and holding the muscles used to stop urine flow for several seconds, repeated multiple times daily
- General fitness: Activities like High-Intensity Interval Training (HIIT), yoga, and running improve cardiovascular health, pelvic blood flow, reduce stress, and enhance body awareness, all contributing to better ejaculatory control
Other Methods
- Use of condoms: Condoms, especially thicker or those with desensitizing agents, reduce penile sensitivity and can prolong intercourse
- Topical anesthetic creams or sprays: Lidocaine-containing products applied before sex can numb the penis and delay climax. They should be used as directed and washed off before intercourse
- Deep breathing and relaxation: Taking slow, controlled breaths when nearing ejaculation can help control the ejaculatory reflex
- Increased foreplay: Stimulating your partner before genital contact can help manage arousal and delay ejaculation
When to Seek Professional Help
If self-help techniques are insufficient, consulting a healthcare professional is advisable. Options include prescription medications (e.g., SSRIs), counseling, or sex therapy to address psychological factors
. By combining these approaches-behavioral techniques, pelvic floor strengthening, physical fitness, and possible medical treatments-many men can effectively delay ejaculation and improve sexual satisfaction
