Lasting longer in bed usually comes down to a mix of physical techniques, mental strategies, and general health habits.
Simple techniques during sex
- Use the stop–start method: when you feel close to ejaculating, stop stimulation until the urge drops, then start again; repeat several times.
- Try the squeeze technique: gently squeeze just below the head of the penis when you are about to climax to reduce arousal, then continue once the feeling passes.
- Change positions or slow down to lower stimulation when you feel you are getting too close.
Training and exercises
- Practice edging when masturbating: bring yourself close to orgasm, stop, let the urge fade, and repeat; this trains better control.
- Do pelvic floor (Kegel) exercises: repeatedly tighten the muscles you use to stop urine flow, hold a few seconds, then relax; doing sets daily can improve ejaculation control.
- Some people benefit from diaphragmatic (deep belly) breathing, which can reduce anxiety and help delay ejaculation.
Products and medical options
- Thicker or desensitizing condoms and numbing sprays/creams can reduce sensitivity and help you last longer.
- If climax happens very quickly and consistently (premature ejaculation), a doctor may suggest specific prescription medications or therapy.
Lifestyle and mindset
- Regular exercise, a heart‑healthy diet, less alcohol, and not smoking improve blood flow and overall sexual performance.
- Managing stress and performance anxiety (through relaxation techniques or counseling) often makes a big difference in lasting longer.
- Focusing more on foreplay and your partner’s pleasure takes pressure off penetration time and can make sex more satisfying for both of you.
If you’re worried or nothing seems to help, seeing a doctor or sex therapist is important; they can check for medical causes and guide you to the right treatment.
