Welcome to the ultimate guide to lasting longer in bed! we understand that sexual satisfaction is a crucial component of any healthy relationship. It’s a way to connect physically and emotionally, and it can even contribute to overall happiness and well-being.

However, for some couples, achieving sexual satisfaction can be challenging, particularly when it comes to lasting longer in bed. Men suffering from sexual dysfunctions like erectile dysfunction (ED) or premature ejaculation (PE) often feel embarrassed and frustrated.

So, the burning question on everyone’s lips is – can a man learn to last longer in bed?

As a site dedicated to empowering men to last longer in bed and enhancing their intimate experiences with their partners, I can tell you that the answer is a resounding YES! With the right techniques and mindset, any man can increase his stamina and give his partner the satisfaction they deserve.

In this article, we’ll cover everything from tried-and-true training methods to cutting-edge treatments that can help you achieve the sexual stamina you’ve always dreamed of.

So whether you’re struggling with premature ejaculation, looking to spice up your sex life, or just curious about what it takes to go the distance, you won’t want to miss out on this one.

We’ve got some great tips and tricks up our sleeve that are sure to make your next romp in the hay a memorable one. Trust me, this is one article you won’t want to miss out on!

women on bed

Techniques To Last Longer In Bed

We know that sexual performance can be a sensitive topic, but we’re here to help you improve your stamina and confidence in the bedroom.

When it comes to lasting longer in bed, there are many natural ways to cure PE that can help men improve their performance.

In this section, we’re going to dive straight in and give you some tips and techniques to help you last longer in bed. There are a number of different methods out there, so we’re going to split them into three categories: techniques, lifestyle changes, and other methods.

First up are the different techniques you can use:

1. Pelvic Floor Exercises

Strengthening your pelvic floor muscles can seriously up your game in the bedroom by helping you control your ejaculation reflexes.

That’s where Kegel exercises come in – they involve repeatedly contracting and releasing these muscles throughout the day, building strength over time, and increasing your sexual endurance during both solo play and partner sessions.

To get started, all you need to do is contract your pelvic floor muscles as if you’re trying to stop yourself from peeing midstream. Hold that squeeze for 5 seconds, then release and rest for another 5 seconds. Repeat that process 10 times during each session, and watch as your pelvic floor muscles become stronger and your sexual stamina increases.

2. Distraction techniques

Here’s the deal: when you’re feeling close to orgasm, try focusing on something other than sex to help delay the inevitable. 

Maybe it’s thinking about your favorite sports team or planning out your to-do list for the day. Whatever it is, redirecting your attention can help you hold off until both you and your partner are ready to reach that sweet climax together.

Of course, this technique might not work for everyone, and that’s totally okay. But if you’re looking to mix things up in the bedroom and try something new, it’s worth giving distraction a shot. Who knows?

3. The squeeze technique

Because it is simple to learn, the squeeze technique is frequently one of the first exercises men who experience premature ejaculation do.

Now, don’t get me wrong, mastering this technique takes some serious self-control. But if you’re willing to put in the effort, it could be a game-changer. 

Here’s how it works: when you feel like you’re getting close to the point of no return, take a break from the action and physically squeeze the base of your penis. 

This will help prevent ejaculation by closing off the urethra and delaying your orgasm. 

It might take some practice to get the timing just right, but once you’ve got it down, the squeeze technique could help you go the distance and enjoy longer, more satisfying sexual experiences. So give it a try and see if it works for you!

lemon being squeezed

4. Masturbation

Let’s talk about the age-old practice of masturbation and how it can help you last longer in bed.

When you’re feeling pent up and haven’t ejaculated in a while, your prostate can get pretty engorged. And that can make you more likely to blow your load early, even with the slightest touch, lick, or thrust.

But fear not! Masturbating before sex can actually help you last longer by taking the edge off and reducing that pent-up tension. 

Think of it like having a little pre-game warm-up, except with yourself. Plus, since you’re essentially having two sexual experiences back to back, you might find that it will take a little longer to reach your climax if you masturbate right before having sexual intercourse because you’re practically having it twice.

5. Foreplay and Communication

It’s not all about just getting down quickly to penetrative sex. Foreplay is like the appetizer to the main course of sex. It’s essential because it can take your pleasure and satisfaction to a whole new level.

Plus, it helps to get your body and mind ready for what’s to come and builds up sexual tension, making it easier to last longer. Now, when it comes to foreplay techniques, there are plenty of fun things you can try:

  • Kissing: For starters, there’s nothing like some good old-fashioned kissing, caressing, and cuddling to create intimacy and get those sexy vibes flowing.
  • Oral sex: Oral sex is another great way to increase arousal and prolong pleasure. Whether you’re giving or receiving a blowjob or cunnilingus, it’s a surefire way to add some spice to your sexual experience.
  • Sex toys: And let’s not forget about sex toys! Incorporating toys like vibrators or dildos can also enhance sexual pleasure and make intercourse last longer. So, don’t be shy about trying something new.

But here’s the thing: communication is just as important as foreplay when it comes to having great sex. You need to talk to your partner about your sexual needs and preferences. Don’t be afraid to ask for what you want, and make sure your partner feels comfortable doing the same.

6. Edging

Alright, let’s talk about edging! This technique can be a game-changer if you want to last longer in bed. Basically, edging is when you get yourself or your partner really close to orgasm, then back off before it happens.

You can do this by changing up your rhythm or stopping stimulation altogether. The goal is to build up sexual tension and delay orgasm. It might sound frustrating at first, but trust me, it’s worth it. Not only does edging increase pleasure and intensity, but it can also help you last longer.

Plus, when you finally do reach orgasm, it’s mind-blowing. Now, edging isn’t just for solo play. You can incorporate it into partnered sex as well. Just make sure you communicate with your partner beforehand and let them know what you’re doing.

And here’s a little tip: try combining edging with other foreplay techniques, like oral sex or using sex toys. It can make the experience even more pleasurable and satisfying.

7. Breathing exercises

Did you know that deep breathing can do wonders for your sexual stamina? It’s true! 

By taking slow, deep breaths, you can calm both your body and mind, allowing you to fully enjoy the moment without worrying about finishing too soon. 

To give it a try, start by taking some deep breaths in through your nose and out through your mouth. Once you’ve got the hang of it, challenge yourself to inhale deeply while counting from 1-5, then exhale slowly over the same count.

This technique can help you keep your arousal levels in check, meaning you can last longer and really savor the experience.

8. Changing positions

Let’s talk about changing positions during sex, shall we? It’s not only a great way to add some variety and excitement to your sexual routine, but it can also help you last longer in bed.

Now, certain sex positions like missionary or doggy style can put more pressure on the penis and increase the chances of premature ejaculation. So, if you’re looking to prolong your sexual activity, try switching it up and experimenting with different positions.

For example, positions that allow for deeper penetration or less friction can be a game-changer. Spooning is a great option, as it’s not too intense but still provides intimate closeness.

And let’s not forget about the cowgirl position – not only does it give your partner more control, but it can also help you last longer. So, don’t be afraid to get creative and switch up your positions. Who knows? You might just discover a new favorite!

9. Mindfulness and Relaxation Techniques 

Did you know that anxiety and stress can really mess with your sexual performance? But don’t worry – there are some awesome mindfulness and relaxation techniques you can try to help manage those feelings and boost your performance.

For example, start with giving progressive muscle relaxation a try – tense and relax your muscles, starting from your toes and working your way up to your head.

And if you’re really looking to get into the zone, mindfulness meditation can be a game-changer. Just focus on your breath and bring your attention to the present moment. With these techniques in your toolkit, you’ll be able to manage anxiety and stress like a boss and enjoy some seriously satisfying sexual experiences.

10. Practice Makes Perfect

Here’s a little piece of advice for you: when it comes to lasting longer in bed, practice makes perfect. That’s right – it’s a skill that you can develop over time with a little bit of patience and persistence. So don’t beat yourself up if you don’t get it right the first time.

The key is to focus on enjoying the experience with your partner, and not to put too much pressure on yourself to perform. After all, sex is about pleasure, connection, and intimacy – it’s not a performance. So take your time, go at your own pace, and don’t be afraid to experiment.

With practice, patience, and an open mind, you can improve your sexual experience and overcome premature ejaculation. So don’t give up, my friend – keep practicing, keep learning, and keep enjoying the ride.

11. Experiment and Have Fun

Don’t forget to have some fun! Sex is supposed to be pleasurable and exciting, and there are endless possibilities to explore. Don’t be afraid to get a little experimental with your partner and try new things. After all, there’s no one-size-fits-all approach to sex.

Take the time to discover what turns you on and what feels good, and communicate openly with your partner about your desires and fantasies. The more comfortable and confident you feel with each other, the easier it will be to last longer in bed and make the most of your sexual experience.

So, let loose and have some fun! Don’t take things too seriously, and be willing to step outside of your comfort zone. Who knows, you might just discover a new side of yourself that you never knew existed!

12. Try Sensate Focus

If you’re feeling anxious about sexual performance, Sensate focus might just be the ticket to help you relax and enjoy the moment. 

This technique is all about exploring the physical sensations and pleasure of touch without the expectation of sex. You and your partner can take turns using your hands to explore each other’s bodies, focusing on the feel-good sensations. 

As you both become more comfortable and in sync, you can gradually increase the level of sexual activity at a pace that feels enjoyable for everyone involved. Give it a try and see how it feels!

13. Lifestyle Changes

Making certain lifestyle changes can also help improve symptoms of premature ejaculation including reducing stress levels, avoiding alcohol or drugs before sex, getting regular exercise, eating healthy foods, and quitting smoking if applicable.

Additionally engaging in relaxation techniques such as yoga or meditation may help reduce anxiety associated with sexual performance, which could help you achieve a more satisfying sex life.

14. Get Enough Sleep

Hey there, sleepyhead! Did you know that getting enough shut-eye can actually improve your performance in the bedroom?

Yeah, I’m talking about that lack of sleep that has you feeling like a zombie all day long. Not only does it make you feel like crap, but it can also mess with your sexual performance and satisfaction.

When you’re stressed and anxious from not getting enough shut-eye, it can be hard to get in the mood and really enjoy yourself. So, do yourself (and your partner) a favor and prioritize getting enough sleep. 

Of course, we all have those nights where sleep just doesn’t come easy. But if you prioritize getting enough sleep on a regular basis, you’ll likely find that your stress levels decrease and your overall well-being improves. 

So, hit the hay and wake up feeling refreshed and ready to rock the day (and night) ahead!

man sleeping

15. Address Underlying Medical Conditions

Don’t let medical conditions hold you back from enjoying a fulfilling sex life. If you’re struggling with premature ejaculation or other sexual performance issues, it’s important to address any underlying medical conditions that may be at play. 

Whether it’s anxiety, depression, or prostate problems, seeking medical treatment or therapy can help you overcome these challenges and get back to enjoying intimacy with your partner. Remember, taking care of your physical and mental health is an important part of taking care of your sexual health too.

16. Avoid Alcohol and Drugs

So while booze and drugs might give you a temporary boost in the sack by easing your nerves and amping up your libido, In reality, they can really screw with your sexual performance and stamina.

Let me tell you, that short-term relief can actually have some serious long-term consequences on your sexual performance.

Yup, you heard me right. Alcohol and drugs can mess with your judgment, numb your physical sensations, and even make it harder for you to get or keep it up. Not exactly the recipe for a mind-blowing, long-lasting romp in the sheets, huh?

So, here’s the deal: if you want to be a star in the bedroom, it’s time to consider limiting or ditching these substances altogether. Trust me, your sexual performance will thank you. Plus, you’ll likely experience more pleasure and satisfaction in the process long term.

17. Stay Physically Active

Hey, you! Yeah, you with the comfy couch and the TV remote. It’s time to get up and get moving if you want to up your game in the bedroom!

Regular exercise is not only great for your overall health, but it can also do wonders for your sexual function. By reducing stress and anxiety, boosting circulation, and improving endurance and stamina, physical activity can help you perform like a rock star between the sheets.

Now, I’m not saying you have to run a marathon or bench press a car to see results (unless you’re into that kind of thing, of course).

Even just a brisk walk or a few minutes of yoga can make a difference. So, lace up those sneakers and get moving! Your sexual satisfaction (and your body) will thank you.

18. Medications

There are several medications that may be prescribed by a doctor to treat premature ejaculation. These include selective serotonin reuptake inhibitors (SSRIs), topical anesthetics, phosphodiesterase-5 inhibitors (PDE5s), and tricyclic antidepressants.

SSRIs work by increasing levels of serotonin in the brain which helps delay ejaculation while PDE5s work by relaxing muscles in the penis allowing for increased blood flow during sexual activity. Topical anesthetics such as lidocaine or prilocaine can also be used to reduce sensitivity in the penis resulting in delayed ejaculation time.

pills in hand

19. Natural supplements

If you’re looking for a more natural approach to enhance your sexual performance without resorting to medication, then natural male enhancement supplements can be a great option.

One supplement we highly recommend is Performer 8. It’s a natural male enhancement supplement that uses a blend of 9 powerful ingredients, including Muira Puama, Maca Root, and Korean Red Ginseng, to help improve sexual performance and pleasure. 

What’s great about Performer 8 is that it’s made with natural ingredients and doesn’t contain any synthetic chemicals or additives, so you can feel good about what you’re putting in your body. 

We’ve tried Performer 8 ourselves and have found it to be an effective and safe way to improve our sexual performance without relying on prescription medication. A great option for men who have suffered from erectile dysfunction and lifelong premature ejaculation. 

If you’re interested in learning more about Performer 8, be sure to check out our Performer 8 review for a detailed breakdown of its ingredients, benefits, and potential side effects.


Here are a few other ways to help you last longer in bed:

20. Numbing sprays and creams

You might want to consider numbing creams or sprays. These products are designed to reduce the sensitivity of the penis, which can help delay ejaculation and make sex last longer.

Now, I know what you’re thinking – doesn’t that sound a little scary? I mean, do you really want to numb your junk just to last a few minutes longer? Well, let me tell you – I was a skeptic too. But after trying a few different products myself, I have to say, they can definitely help.

Here’s the deal: numbing sprays and creams typically contain a mild anesthetic called lidocaine or benzocaine. These ingredients work by temporarily blocking nerve signals in the penis, which can help reduce sensitivity and delay orgasm.

Of course, it’s important to use these products responsibly. First and foremost, you should always follow the instructions carefully and never use more than the recommended amount. And while numbing sprays and creams are generally safe for most people, they can cause skin irritation or allergic reactions in some individuals, so be sure to test a small area first.

21. Wearing the right condom

Don’t forget about the humble condom. That’s right – using condoms can actually help you last longer in bed and prevent premature ejaculation!

The reason? Well, condoms can reduce sensitivity, which can give you a little extra time before you pop your cork if you catch my drift. And if you really want to take things up a notch, try using thicker condoms or ones with a desensitizing agent. These can seriously help to reduce sensitivity and make sex last even longer.

So don’t be afraid to suit up – condoms can be a seriously sexy addition to your sexual repertoire, and can help you enjoy longer more satisfying sexual experiences.

22. Lubrication

Using lubrication during sex can make a world of difference when it comes to lasting longer in bed. It can reduce friction, increase comfort, and add an extra layer of pleasure during intercourse.

There are a variety of different types of lubricants out there, including water-based and silicone-based options. So don’t be afraid to experiment and find the one that works best for you and your partner.

Remember, sex should be enjoyable and pleasurable for both you and your partner. Using lubrication is just one way to enhance the experience and make it more fulfilling for everyone involved.

23. Set Realistic Expectations

It’s important to set some realistic expectations for yourself when it comes to your sexual performance. You can’t just wave a magic wand and become a sex god overnight, and that’s perfectly okay!

Don’t get caught up in comparing yourself to others or trying to meet some unrealistic standard of sexual performance.

Instead of stressing about how long you’ll last, focus on enjoying the experience with your partner. Build intimacy and connection by communicating openly and honestly about your desires and boundaries. And above all, remember that pleasure and enjoyment are the ultimate goals of sex, not a specific duration of time.

So, set your expectations realistically, and don’t put too much pressure on yourself. Have fun, be present in the moment, and enjoy the ride!

24. Seeking Professional Help

f you’re having trouble with premature ejaculation and nothing seems to be doing the trick, it might be time to call in the big guns. That’s right – seeking professional help can be key when it comes to tackling this issue.

A sex therapist or sexual health professional can work with you to identify any underlying psychological or physical factors that might be causing the problem. And let’s be real, sometimes it takes a little outside help to get things back on track.

There’s absolutely no shame in seeking help when you need it, and in fact, doing so can be a brave and proactive step towards improving your sexual function and overall well-being.

So don’t be afraid to reach out for support if you need it. You’ve got this!

25. Embrace Your Imperfections

Before I go I will leave you with this one last piece of advice: Embrace Your Imperfections!

Let’s face it, no one is perfect – especially when it comes to sex. So why put so much pressure on yourself to perform perfectly every time? Instead, embrace your imperfections and focus on what really matters: the emotional and physical connection you share with your partner.

By doing so, you’ll be able to reduce any anxiety or stress around performance and truly enjoy the experience with your partner.

Remember, sex isn’t a one-size-fits-all activity. It’s a journey of exploration and discovery, and there’s no right or wrong way to do it.

So don’t be afraid to try new things, communicate openly with your partner, and enjoy the ride. The more you embrace your imperfections and focus on building intimacy, the more fulfilling and satisfying your sexual experiences will become!

Jocelyn Padilla, Certified Sex Educator

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