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Working out has even been shown to stimulate the release of endorphins, which can help you release tension, stay calm, and enjoy sexual contact, lowering the chances of you climaxing prematurely.

The best way to strengthen the pubococcygeus muscle PC muscle , which helps control ejaculation, is to perform kegel exercises.

The easiest way for you to find the PC muscle is to stop the flow of pee when you use the bathroom. You're using the PC muscle to do that!

To do kegels, quickly clench and release the PC muscle repeatedly for 10 seconds. Do three sets, with a second break between sets. Once you're into a good routine, you can start busting out your new skill while having sex.

Contract your PC muscle when you're close to orgasm, and you ought to be able to put a lid on things until everyone is ready. The name we give to every other time of sexual play besides intercourse is frankly a misnomer.

Kissing, massage, frottage, manual, and oral stimulation doesn't have to go before anything. Returning to outercourse—a less misleading name for non-penetrative sex play—is both a good way to make sex less scripted and slow the action down.

But that's not all. In a study published in the Journal of Sex and Marital Therapy , only about 18 percent of women respondents said that they had orgasmed through intercourse alone, so including other acts in your sessions increases your chances of satisfying your partner.

A man's refractory period is the length of time between when he ejaculates and when he can achieve and maintain another erection.

According to the International Society for Sexual Medicine , that period is different for every individual man, but it generally does get longer with age.

However, this intermission is a great opportunity for a man who's recovering to turn his attention to pleasing his partner.

And because many men experience less sensitivity during an encore performance, the second round of intercourse is likely to last longer.

For some men, masturbating to completion an hour or two before sex can make the main event last longer. However, if you have a refractory period on the longer side, masturbating may prevent you from being able to climax again when you're with your partner.

Provided you don't have any pressing appointments, taking breaks during your session is a simple and effective way to slow down sex , savor the moment, and increase your mutual satisfaction.

When things feel as though they are reaching a conclusion prematurely, stop and do something that buys time. Return to kissing, cuddling, massage, sensation play—whatever you and your partner prefer.

But it can have other benefits. A study published in the International Journal of Urology showed that Sildenafil can also be effective for treating premature ejaculation.

The methods above should markedly improve your sexual stamina and hopefully, provide an answer to how to last longer in bed. But making eye contact with your partner is not only a great way of getting real-time sexual feedback—it can also be employed as a synchronizing signal.

It's also a gesture of respect, understanding, and interest, so more of it is highly likely to make sex not just longer but better for you and your partner.

Instead of worrying about how to last longer in bed, take a few moments to intentionally lock eyes and hold that mutual gaze for sexier engagement.

At the very least, this eye contact will add some time to your routine. But you may also find that it helps you to connect with your partner in a more meaningful way.

If you watched the Showtime drama Masters of Sex , you're familiar with Dr. William Masters and Virginia Johnson , the two-person research team who explored the nature of the human sexual response and the diagnosis and treatment of sexual dysfunctions and disorders from the '50s through the '90s.

Part of their legacy was their prescribing of the squeeze technique to delay ejaculation and prolong the length of sexual intercourse.

They told women to place the thumb, index, and middle fingers around the tip of the man's penis, squeeze immediately before ejaculatory inevitability, and keep squeezing until that feeling had subsided and his body relaxed before slowly releasing the pressure.

Give it a try. While a man will lose some or most of his erection, he should be able to recover it quickly and start again.

When used correctly, condoms are an effective way of reducing your chances of conceiving a child and contracting a number of sexually transmitted infections.

They're also pretty good at reducing sensation, which means that slipping one on could help you in your quest for how to last longer in bed.

If you're in the market for a thicker condom to decrease sensation, try LifeStyles Extra Strength. One more option for lasting longer in bed is using a product designed to temporarily desensitize your penis.

Durex, Trojan, and Lifestyles all offer condoms that contain between 4 and 5 percent benzocaine, a numbing agent that will reduce sensitivity and, ideally, enable you to slow down the clock during your next session.

If condoms aren't part of your routine, you can desensitize your penis by using a numbing spray.

Walsh, M. While you're more likely to experience PE in your twenties and thirties, as many as one out of three men of all ages say they've experienced it at some point in their lives.

Knowing you're not alone can be comforting, but unfortunately it isn't going to change the reality of how PE can affect your agenda in the bedroom.

But there are actions you can take to last longer in bed. Using a combination of these techniques will increase your likelihood of being able to have longer sex sessions than you're used to.

You can always spend minutes manually and orally stimulating your partner after you climax. Eventually, they'll be really turned on, your refractory period will be up, and you'll be able to have penetrative sex again.

This time, since you just came, you should be able to last longer than the first time! In a study , researchers had heterosexual couples use stopwatches to measure the time between vaginal penetration and male ejaculation over four weeks of sex sessions.

The overall median time was 5. Lots of guys don't last as long as that. You may be diagnosed with PE if you routinely ejaculate within one minute of penetration, no matter how hard you try to delay it.

One of the reasons PE is so maddening is that it can feel like you have no control over it. The harder you try to prevent it, the worse it seems to get.

Yes, you may be able to last a few seconds longer in bed by thinking about your fantasy baseball team, but who wants to be thinking about baseball statistics during sex?

Are there any substantive solutions? Thankfully, the answer is yes. Despite how hopeless your situation may feel, there are indeed plenty of smart, sensible, and healthy ways to curb, if not cure, your premature ejaculation and last even longer in bed.

Or, in other words, work out your pubococcygeal PC muscles of the pelvic floor, and work them out good.

To understand what these muscles feel like when they're fired up, trying cutting off the flow of urine the next time you're using the bathroom.

After you cut it off, let it flow, then cut it off again, then let it flow again. For help isolating those PC muscles, try standing in front of a mirror and using them to lift your testicles — without the help of your hands.

Once you have a feel for how to expand and contract your PC muscles, tighten and hold for a count of 10, then release. Practice in sets of The beauty of this exercise, which will result in heightened ejaculatory control and help you last longer in bed, is that you can do it practically anywhere.

In another study, Italian researchers found that 61 percent of men were cured of premature ejaculation through rehabilitation of the pelvic floor muscles.

There are plenty of ways to enjoy intercourse without thrusting like a jackrabbit. You can massage the tip of your penis into her clitoral hood.

You can focus on the nerve endings in her vaginal entrance instead of seeing how deep you can get. You can press your penis against her G-spot. Sure, throw a little thrusting in there too, but if you feel like you're about to reach the point of no return, there are ways to slow things down without sacrificing her pleasure.

Instead of picking one position and pounding away like the aforementioned jackrabbit, try alternating between a few different configurations to last longer during sex, licensed sex psychotherapist Vanessa Marin advised over at Bustle.

Negotiating your bodies into new positions will let you press pause on your trip to the finish line. Need some inspiration?

Check out our list of the 45 best sex positions every couple should try. You might want to skip doggy style, which makes it easy to go fast and deep — a climactic combination.

Consider having your partner go on top , where she can take the reins on rhythm and depth. Delaying your orgasm while masturbating can be one of the most effective ways to train yourself to last longer during sex.

This is also known as edging , and according to Dr. Walsh it's one of the most common techniques for avoiding premature ejaculation.

Basically, you bring yourself right to the edge of orgasm before stopping all sexual or masturbatory activity until you have your excitement under control.

Practicing this technique can help you teach your brain and body to better control your orgasm response and make sex last longer, says sex therapist Emily Morse, Ph.

Just be sure to use a lot of lotion or lube while you practice edging to avoid chafing, she adds. Speaking of masturbation, rubbing one out an hour or two before sex may help you delay ejaculation, according to the Mayo Clinic.

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Not being able to last as long as you want in the bedroom can cause a great deal of anxiety. That anxiety, of course, only serves to make you orgasm faster.

If you want to last longer, you have to learn how to manage that anxiety. Fortunately, Lifehacker has you covered with plenty of resources.

One of the ironic things about performance issues is that many men end up over-emphasizing intercourse - the one sexual activity that actually requires the cooperation of your penis.

But the reality is that you can pleasure your partner in so many other ways. That will also help give your confidence a boost.

During the actual act of intercourse, you can help yourself last a lot longer by not rushing your way straight through. Here are some ways to do that:.

Finally, a note about numbing sprays and creams. These kinds of products make you last longer in the bedroom by dulling the sensations that you feel.

Vanessa Marin is a sex therapist who helps people have way more fun in the bedroom. Practically every man will have experienced some form of performance anxiety.

Normally it is nothing to worry about. However sometimes anxiety can develop into premature ejaculation or erectile dysfunction.

Premature ejaculation PE is a very common problem, and one which affects most men at some point. Usually PE involves sex lasting less than two minutes before the man ejaculates.

However, if both parties are happy and fulfilled then there is nothing to worry about. ED is a common condition and, like PE, most men will experience it at some point.

Sometimes ED is psychological but often it is a symptom of an underlying physical cause, such as high blood pressure. As such, it is always best to have a health check to rule out the possibility of your ED being related to a more serious underlying health condition.

Whether you experience premature ejaculation, erectile dysfunction, or whether you just want to hold out longer than you already do, here are some tips on how to last longer in bed:.

Men who regularly experience premature ejaculation or erectile dysfunction may find treatment is the best option.

There are a number of easy, effective treatments for both conditions. Prescription treatments are outlined below.

Counselling is another option, highly effective for those who condition is psychological. For some men, premature ejaculation is a recurring problem.

A number of prescription treatments are available for erectile dysfunction such as Viagra , as well as Cialis , Spedra , Levitra and Sildenafil.

Essentially they all help you gain and maintain an erection by increasing blood flow to your penis; helping you last longer in bed.

For more information and advice visit our erectile dysfunction online clinic. Premature ejaculation and erectile dysfunction are often psychological.

Counselling allows you to address the underlying issue. Makes sense, right? You do that through kegel exercises, and reverse kegels, which train your pelvic floor muscles to help you control when you ejaculate.

You need to keep increasing the difficulty. So keep training. Many guys who have trouble lasting a long time have gotten themselves into bad habits from how they masturbate.

A quick escalation straight to cumming. Ideally, you should combine all of them to get better control over your ejaculation, but start with one and then add others in until the technique becomes second nature.

But we can layer more on top of it. Foreplay frequently goes in this order, because women typically expect men to initiate the next stage of sex:.

Up to you. A position with her legs more closed more friction plus you doing the thrusting while lying down e. But a position with her legs spread and you standing or kneeling will have less stimulation.

Well, you can also make yourself more or less aroused by changing your breathing. Those first three tips will help you stay in the range.

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