How to Last Longer in Bed

Most men and women would like to improve their sexual stamina. There are some strategies and guidelines for lasting longer during sex, keeping in mind that we are not machines, but real people made of flesh and blood who are sensitive to stimulation.

If you want him—or if you yourself—to delay or prolong your ejaculation, you can start putting certain techniques into practice:

Take control of your body:

Before ejaculating, you need to identify the sensations and cues that trigger it. This takes practice and some mental exercise. Once you identify these sensations, you can try to reduce their intensity before penetration.

Learn how to breathe:

Breathing is key, and it’s one of the best ways to control ejaculation and reduce your levels of sexual anxiety and arousal. When you feel anxious during sex, or when you’re about to ejaculate, focus all your attention on your breathing, feeling how you inhale deeply and how you exhale. Breathe deeply and slowly through your nose, exhaling completely through your mouth.

Stress? Not in bed!

Several studies have shown that stress is the cause of low sexual arousal and that it can lead to erectile dysfunction or premature ejaculation.

Problems at work, in our personal lives, etc., cause us anxiety, which can carry over into bedtime; it’s important to take action. Cut back on caffeine, alcohol, and tobacco, and exercise regularly—go to the gym or take a 30-minute walk every day.

Use your tongue:

It has been scientifically proven that if you’re about to ejaculate and press your tongue against the roof of your mouth—right at the top of your mouth behind your front teeth—your blood flow will slow down, and this will help increase your sexual stamina. Didn’t you know that? Well, it’s very effective.

Practice by masturbating:

Your masturbation sessions can be mental or physical, and both should last at least about fifteen minutes, bringing you close to the “point of no return” but without ejaculating until you reach the target time.

The “stop” button when things get out of hand is to apply pressure beneath the glans; this pressure will force blood out of the penis, suppressing the ejaculatory response.

Kegel Exercises (Exercise Your Pubococcygeal Muscle)

The PC (pubococcygeus) muscle is easy to identify; it’s the one you contract when you’re urinating and stop the flow abruptly.

Here’s the exercise: Move your penis—preferably when erect—back and forth by contracting this muscle. Do 15 to 20 repetitions, rest for 30 seconds, and repeat the process. You can start with 3 sets and gradually increase the number. The great thing about these exercises is that you can do them while sitting at your computer, at work, on the bus, etc.

It’s important to do these exercises every day to help your body get used to not ejaculating too quickly.

An appetizer is a must:

Stroke her clitoris with your penis and play around the entrance to her vagina, where the nerve endings are most sensitive. Focus on gentle movements, which will help you delay your orgasm until the strongest ones arrive.

Let him climb on top:

A great way to reduce the overstimulation caused by sex is to ask her to get on top of you. When she’s on top, your penis will receive less stimulation, which will help you last longer.

Try new positions:

Trying new positions is always exciting, and as long as it doesn’t turn into a “draining sex marathon,” changing positions during sex isn’t just fun—it can also help make intercourse last longer. The brief moment it takes to switch positions serves as a pause and a stimulus for exploring new ways to reach orgasm.

Imagination is the potentiality of desires:

An effective way to delay reaching climax is to keep your mind occupied, since the brain is responsible for triggering orgasm. It’s triggered whether you’re thinking about climaxing or not, so the more you focus on lasting longer, the worse it gets—because you’ll reach climax sooner. Focus on enjoying sex, the experience, or whatever sexual fantasy you choose, letting your imagination run wild, and let the orgasm come when it’s meant to.

It’s the second time that counts:

If the mere thought of having sex turns you on immensely, take comfort in the fact that most men last much longer the second time around than the first.