How To Last Longer In Bed Right Now


If you want to learn how to last longer in bed or extend your stamina in the bedroom, you’re not alone. Almost every guy wants to last just a bit longer. Stamina can help you please your partner, grow your relationship, boost your self-confidence, burn more calories, and have a more satisfying sex life overall.

But at least 35% of men have problems with premature ejaculation. In fact, The New Naked: The Ultimate Sex Education for Grown-Ups reported that 45% of men—even those not diagnosed with PE—orgasm in under two minutes. This can cause psychological and relationship concerns for a number of men, and it may even signal an underlying health concern.

But even those with great endurance want more stamina.

So what can you do to improve your stamina in a healthy (and even sexy) way?

What causes premature ejaculation?

The average duration of orgasm for men is anywhere from 3 to 13 minutes. “Short” sex sessions aren’t a cause for concern. However, premature ejaculation, whether diagnosed or not, can damage your self-esteem and relationship quality.

PE can stem from a variety of physical, emotional, and psychological causes that can be hard to pinpoint. Physical causes of PE include low testosterone and erectile dysfunction. Low T levels can create low libido and reduced energy, which can drastically minimize sexual stamina. Erectile dysfunction has its own branch of causes and concerns, often stemming from psychological stressors or worries.


PE can also often stem from psychological concerns, including performance anxiety. If a man feels he isn’t able to please his partner in bed or feels ashamed for some reason, he will usually tense up and get anxious. This can actually cause him to orgasm faster as the body’s way of relieving this uncomfortable tension.

Thankfully, though, there are ways to overcome these physical and psychological concerns to improve your stamina in bed.

  1. Reduce your anxiety.

Anxiety is one of the major causes of PE, so reducing anxiety is the first step to overcoming fast ejaculation times. It’s common for men to get too “in their heads” during sex. You basically get so nervous about finishing too quickly that it actually sneaks up on you—and you don’t even get to enjoy it as much.

Anxiety disconnects the mind and body so you don’t even realize what you’re physically feeling.

Thus, it’s important to try to relax your mind and body before and during sex.

Yoga

Relaxation in the bedroom starts outside the bedroom. You want to minimize your life stressors while partaking in relaxing hobbies like meditation and yoga. This can help put your mind in a more peaceful and calm state, which allows your body to be more receptive to sex.

Plus, studies have shown that a mind-body connection through yoga can actually lead to more intense orgasms.

Yoga can also help improve lower back pain and flexibility, which both play a role in sexual endurance and stamina.

Find some of my favorite yoga for ED here.

Breathing

One of the best ways to relax your body in both the short- and long-term is through breathing exercises. Deep breathing can help put you in a meditative state to lower cortisol and stress. Cortisol can actually reduce testosterone, which could lead to ED and lowered libido.

Breathing not only helps reduce stress, but it also helps transport oxygen to your muscles. This influx of oxygen helps the muscles relax—including the muscles in the penis. This relaxation can help prevent you from tensing up and having an orgasm too quickly.

Below are three breathing exercises specifically designed to boost your sexual stamina while reducing stress, boosting energy, and minimizing performance anxiety.

  1. Simple breath

Lie on your back. Bend your knees up and rest them comfortably together. Feet should be hip-width apart and flat. Put one hand on your stomach and the other on your heart. Close your eyes. Inhale and feel the way your belly and heart rise. Exhale, and feel them lower. Hold for 10 seconds and release for 10 seconds. Do at least 25 breaths.

This will help you find the rhythm of your breath. You can then call on this belly-breathing technique during sex if you find yourself tense and anxious. Doing these sorts of meditative breathing exercises not only helps improve your relaxation and endurance—but it can actually make you more connected with your partner as well.

  1. Rocking breath

Sit on a block or folded blanket so you’re slightly raised from the floor. Your legs should be folded comfortably underneath you. Place your hands at your hips, as if in a superhero power pose.

Breathe as you did in the first exercise while rocking your pelvis back and forth gently. Move forward on the inhale and backward on the exhale. Increase your speed slightly after each inhale-exhale cycle.

This can help push energy to your pelvis to improve blood flow and muscular strength.

  1. Circular breath

In the same position and breathing in the same rhythm, move your hips in a circular motion. Move your ribcage over your pelvis as you inhale and exhale. Don’t move your lower body; focus on the movement of your ribcage. This circular motion can help open up your pelvis for improved energy and blood flow.

  1. Strengthen your body.

Sex takes a bit of athletic performance. Endurance in the bedroom starts by building your athletic endurance.

You want to especially focus on strengthening your lower back and abdominals. Most sex positions require the use of the lower back muscles, so pain in this area can lead to poor performance and shorter duration in the bedroom. You also need a strong abdominal core for continuous thrusts. Building your core can also help improve stamina, endurance, and stability.


Exercises for your lower back:

  • Superman
  • Child’s pose
  • Kneeling hip flexor stretch
  • Glute bridge
  • Front fold
  • Trunk twist

Exercises for abdominals:

  • Plank and side plank
  • Exercise ball crunches
  • V-ups
  • Reverse crunch
  • Flutter kicks
  • Bicycle kicks

Along with strengthening your muscles, you also want to build your energy levels. High-intensity interval training (HIIT) uses bursts of cardio and strength training to help blast fat and improve endurance. Because you’re working in intervals, your body uses a short recovery time to build up stamina to get ready for the next interval. Often, sex works in a similar way with intervals and periods of faster thrusting and slower movement.

Plus, HIIT has also been shown to increase testosterone levels. Raising your T through exercise is a great way to improve your libido and energy in the long-term.

Recommended Read: 9 Exercises To Beat ED And Have Better Sex

Pelvic Floor Exercises

Developing your pelvic floor muscles can help support harder and longer erections as well as a healthy prostate and bladder and bowel functions. One study found that a 12-week course of pelvic floor exercises increased the average ejaculation time from 31.7 seconds to 146.2 seconds—an increase by nearly four times! A second study found that keel exercises restored normal erectile function to 40% of men suffering from erectile dysfunction.

Pelvic floor exercises help you control the muscles in your pelvic region, so you have greater regulation of your orgasms and sensations.

How to do pelvic floor exercises:

  • Find your pelvic floor muscles. When you’re urinating, stop midstream. This can help you become aware of the feeling of the pelvic muscles. (Don’t do this too often or you could hurt your bladder.)
  • At rest, tighten these muscles for five seconds. Then release for five seconds. Repeat ten times. As you practice, you can hold and release for longer intervals.
  • You should alternate longer intervals with pulsing intervals. Quickly contract and release these muscles for 10 repetitions with a 10-second rest. This variation will help grow the muscle faster.

I recommend doing these exercises three times daily. You can do them anywhere at any time—so you can improve your sex life on the go! Try doing the exercises in different positions for different resistance.

  1. Boost your body with diet.

Studies have shown that a healthy diet can actually help improve stamina and sexual function. Processed food, refined sugar, and dairy have been linked to low energy as well as changes in testosterone and hormone production.

Fruit provides a sustainable source of energy, so you don’t get the same sort of sugar crashes like you would from processed sugar. Bananas are high in potassium, which plays a key role in energy and hormone production.


One study found that vegetarians have twice the stamina as meat eaters. They found that athletes on a vegetarian diet could withstand greater physical feats for longer periods of time than their meat-eating counterparts.

Recommended Video: 3 Prostate Healthy Foods

Recommended Read: 13 Natural, Edible Vasodilators To Treat Your ED

  1. Improve stamina during sex.

Now it’s game time. You’re in the bedroom. How can you improve your stamina right now?

Foreplay

Foreplay is an absolute must. It preps your mind and body for an “extended stay” with sex. The slower you ease into sex, the longer you’ll be able to last. A slow start means a slower finish.

Focus on meditative, deep breathing during foreplay. This will help your penis adapt to the excitement and connect your mind and body before penetration.

Partner-first


Focus on your partner’s orgasm before your own. You may want to start with oral sex as opposed to penetrative sex. Helping your partner orgasm first helps you build up excitement and connection with your partner.

It also makes you less anxious, because you know your partner has already had some level of sexual satisfaction. It eliminates the stress and pressure so you can enjoy your own orgasm better. This works especially well for men suffering from performance anxiety.  

Start/stop method

When you’re close to orgasm, try the start/stop method. Often called “edging” in a casual context, this is when you stop thrusting when you’re close to orgasm. This trains your brain to better control your orgasm response in response to different physical sensations.

When you feel close to orgasm, slow down or stop thrusting. Take a few deep breaths. You may want to use this recovery period to focus on your partner’s pleasure. Then, after the sensation has died down, you can continue.

Slowing down in this way helps relieve tension while concentrating on the sensation. It also helps your body recalibrate to continue with greater endurance.

Sex positions

Certain sex positions can actually reduce your sensation to help delay orgasm. These positions usually reduce penetration depth or change the area of pressure. Full penetration stimulates the underside of the penis, especially the frenulum, which what causes men to ejaculate quickly.

Positions that can help you last longer:

  • Woman on top
  • Spooning (laying on side)
  • Modified doggy (partner on stomach, not knees)
  • Perpendicular

Condoms

Condoms help reduce the sensation, which can delay orgasm and help you last longer. (Plus they help guard against STDs and unwanted pregnancy.) Some condoms are made thicker to actually help extend your stamina by reducing stimulation, like Trojan’s “extended pleasure” or Durex’s “performax.”

Masturbate

Some men find it helpful to masturbate several hours before engaging in planned sex. Masturbation can help boost testosterone levels, so you’ll have a stronger libido and sex drive when you move into the bedroom with your partner. It also removes pent up sexual tension so your muscles feel more relaxed when it’s time for sex.

Masturbation can also help release your first orgasm. After ejaculation, your body needs time to recover. This is called the “refractory period.” This recovery period can actually lengthen your next ejaculation time. (This works in a similar way as HIIT.)

If you don’t want to masturbate or the sex is spontaneous, communicate with your partner that the first round may be fast –but the second round you’ll focus on their pleasure. This communication can help you feel less anxious so you can focus on your connection and sensation during sex.

Recommended Read: 8 Fun Ways To Naturally Increase Your Libido

  1. Don’t use pills or sprays.

Viagra and other pills can make you last awhile… but they’ll hurt you in the long run. These pills mask the symptoms of ED without getting to the root of the problem. Your body actually starts to get dependent upon these meds, and you’ll find that you ejaculate faster or can’t get an erection at all the more you use the little blue pill.

You also want to avoid de-sensitizing sprays. These are local anesthetics that help desensitize your penis to reduce sensation and help you last longer. However, these can have a number of concerns and side effects. If these sprays aren’t applied properly, they can transfer to your partner for an unpleasant experience. You may also find they desensitize you so much that you can’t stay erect long enough for sex.

Never use drugs or alcohol to last longer. Although your lowered inhibitions may help your penis relax and reduce your endurance, this is not a sustainable approach to healthy sex.

Conclusion

If premature ejaculation is interfering with your sexual satisfaction and relationship, it’s time to do something.

You don’t have to go it alone.

With The G1 Performance Health Program, you’ll get in-depth tricks to boost your sexual and overall wellness in weeks!

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Overcoming Premature Ejaculation For Sexual Satisfaction


Do you ejaculate quicker than you’d like? Do you feel like you’re not satisfying your partner in bed? Are you not fully satisfied with your sexual experiences? Does it feel like sex ends before it even starts? You may have a form of premature ejaculation, otherwise known as PE.

What is premature ejaculation?

Premature ejaculation is when sperm is released too rapidly, often under a minute. It generally occurs before or immediately after penetration.

Premature ejaculation is diagnosable when it’s frequent and happens more often than not during sexual intercourse. Although PE is often considered under a minute, it can also be diagnosed as any amount of time that is significantly less than a man’s previous experience with ejaculation.

The most important thing to know about PE is that you are not alone. In fact, according to the Urology Care Foundation, 1 in 3 men ages 18-59 suffers with ejaculation issues at some point in his life.

It is the most common form of male sexual dysfunction… but it can also be one of the most frustrating.

There is a negative stigma around premature ejaculation. You may have seen movies or television shows where men are mocked—by both men and women— for ejaculating too quickly.

Often, this sort of stigma is associated with young men who are in the beginning stages of sexual development.

But trust me, this is not a funny adolescent problem.

In fact, there can be serious negative consequences in response to PE. It could lead you to feel frustration, embarrassment, anxiety, stress and guilt.

These feelings can in turn create communication problems with your partner, intense angst, and an avoidance of sex. It can even cause health problems because of intense stress—and because having regular sex is important for your health!

You can overcome premature ejaculation through a thorough understanding of the causes and possible treatments.

What causes premature ejaculation?

The causes of premature ejaculation are variable and scientifically unknown. Generally, PE is not caused by a serious medical condition, but your doctor may still want to first rule out diabetes, multiple sclerosis, prostate disease, and thyroid problems.

PE may be caused by injury to the prostate, penis, or testicles, or it could be a side effect of some medications (especially ED meds and PDE5 inhibitors like Viagra).

Hormones and brain chemicals may also play a role. An unbalance of testosterone has been shown to have an influence on the virility of sperm, which may in turn have an impact on ejaculation timing.

Additionally, low amounts of serotonin (the “happy” chemical) in the brain could have links to PE.


Oftentimes, premature ejaculation is caused by psychological factors. This can include unrelated anxiety, depression, stress, or body image issues that creep into the bedroom.

It can also be related to relationship problems, causing lacking communication or infrequent sex. Other psychological influencers can include:

  • Sexual inexperience
  • New relationship
  • Over-stimulation (visual or physical)
  • Intimacy issues or concerns
  • Early sexual trauma or conditioning
  • Worrying about performance or PE itself

Overs-stimulation can cause PE, this is still a concept that is being researched extensively, although in some cases, some people of varying ages can suffer from PE due to the overviewing of porn on sites like cartoonporno.xxx and masturbating, masturbating regularly is healthy, although too frequently can lead to other issues, such as PE and ED for example, this could be because the arousing stimulation one receives from watching their selected porn film, cannot be reporduced efficiently within the bedroom.

PE may be indirectly linked to erectile dysfunction in some cases. If you have ED and worry about maintaining an erection, it may cause you to hurry ejaculation before you lose the erection. This is often fixed with treatment for ED and the associated anxieties.

PE can be lifelong or acquired. Lifelong PE—only 2% of diagnosed PE—describes an issue that has been present since the man’s first few sexual encounters.

Some studies suggest lifelong PE is linked to issues in the nervous system. Acquired or secondary PE occurs later in life and commonly has a direct psychological cause.

What are the treatments for PE?

Solving your premature ejaculation first comes from understanding the cause. Treatments for PE are as varied as the causes. You will need different solutions if you are anxious about pleasing your partner versus if you are stressed from work.

By the way, if you’re feeling anxious, it might be helpful to know that women don’t care about your PE. A study of 152 men found that their heterosexual female partners did not have a negative perception of their partner with PE.

In this way, PE was only found to hurt a relationship if the man felt anxiety or frustration and shut off communication from his partner. Thus, it’s not the PE to worry about—it’s your reaction to it!

As Captain Jack Sparrow said in Pirates of the Caribbean, “The problem is not the problem; the problem is your attitude about the problem.”

Below are some PE treatments your doctor may recommend:

Psychological therapy

Psychological therapy can help put you in the right mindset for sex. Working with a sex therapist can help you understand your anxieties, frustrations, and stresses that could be inhibiting you both in and out of bed.

It can help make you less nervous about sexual performance while boosting your sexual confidence.

Some therapists ask to see couples together. This can help open the lines of communication about sex and other problems that may be hindering the relationship.

This can help you grow closer together, which can in turn help overcome some of the mental roadblocks that could be causing your PE.

Behavioral therapy

Behavioral therapy helps put your penis in the right mindset for sex. This uses repeated behaviors to train your body to build sexual tolerance. This can include mental therapy as well as physical therapies like the start-and-stop technique or the squeeze method.


Start-and-stop: You are instructed to stop sexual stimulation right before having an orgasm. Let everything calm down. Resume sex once the feeling has subsided.

Do this three or four times before ejaculating. This can help build tolerance and ejaculation time.

Squeeze: Gently squeeze the tip of your penis for thirty seconds when you feel you are about to ejaculate. Then restart stimulation. This is a built-in delay method. Make it more fun and enroll your partner to help with the squeezing!

Pelvic floor exercises

Studies have shown that pelvic floor exercises can help rehabilitate the muscle that controls ejaculation. If you have weak pelvic muscles, you may not be able to regulate sperm release.

Kegel exercises can help strengthen these muscles so you can regain that control. These exercises can also help improve erections and orgasms. You can do Kegels anywhere at any time.

You contract those muscles that would stop a flow of urine. Often, this can feel like a “pulling up” sensation.

It’s important not to contract other muscles, though, like the butt, thighs, or abs. Focus on the muscles that would control your bladder.

Tighten these muscles for five seconds, and release slowly. Repeat 10 times. Do 9 more.

You can increase the time, reps, or frequency based on need. The more you do, the stronger your muscles will get.

Practice

Practice makes perfect! Some very nice doctors will write you a prescription… to spend more time under the sheets with your partner.

If you can overcome your sexual anxieties and view sex as a controlled, safe environment—then practicing sex can help you identify what is causing your PE. You’ll be able to better understand what your body is feeling right before ejaculation, and you can learn to control it with practice.

You can also try different positions with varying types of stimulation, which may help slow the rate of ejaculation.

Masturbation may also increase tolerance and help understand ejaculation feelings before release. However, masturbation is often not the best solution, as excessive masturbation can cause other forms of sexual dysfunction as well, like porn-induced ED or lowered sensitivity to penetration.

For these reasons, if you are someone who enjoys visiting websites such as https://www.twinki.xxx/ for your adult entertainment fix, it is recommended that you do so in moderation.

P.S. Using condoms may help reduce sensation in the short-term, so you can practice building your tolerance.

Healthy lifestyle

Stress and anxiety can cause ejaculation problems. Relaxation and meditation techniques can help reduce stress and delay ejaculation. Staying chill is the key to living a healthy, sexy life.

Cutting down on alcohol, tobacco, and drugs has also shown to have a positive effect on treating sexual dysfunctions.

Medications

Although medications are not the best long-term option for PE, many doctors will prescribe low dose SSRI – medications typically used to treat depression. Zoloft has been used off-label to treat PE for quite some time with varied results.

Bottom line

Don’t let a quick release ruin your good time. If your relationship is suffering, you’re feeling inadequate or anxious, or you want a more satisfactory sexual performance, it’s time to talk to your doc. No matter the cause or reason for your premature ejaculation, you are not alone. There are solutions and treatments—and in fact, many are quite fun!