Premature ejaculation (PE) is a common concern among men, but there are several strategies and techniques that can help prevent and manage it. Here are some suggestions to prolong sexual enjoyment and satisfaction:
Explore relaxation techniques: Anxiety and stress can contribute to premature ejaculation. Practice relaxation techniques such as deep breathing exercises, meditation, or yoga to help reduce anxiety and promote a more relaxed state of mind during sexual activity.
Engage in foreplay: Prioritize extended foreplay to increase arousal and build sexual tension. By focusing on pleasuring your partner through various forms of stimulation, you can alleviate performance anxiety and potentially delay ejaculation.
Try the start-stop technique: During sexual activity, when you feel the urge to ejaculate, pause and cease stimulation. Take a moment to relax and regain control. Once the sensation subsides, resume sexual activity. This technique can help you learn to recognize and manage your level of arousal.
Experiment with the squeeze technique: This technique involves applying pressure to the base of the penis or the area between the anus and scrotum (perineum) to temporarily halt ejaculation. When you feel the imminent urge to ejaculate, gently squeeze or have your partner squeeze the designated area for a few seconds until the urge subsides. Release the pressure and continue with sexual activity.
Use condoms or desensitizing creams: Condoms or desensitizing creams containing local anesthetics, such as lidocaine or benzocaine, can help reduce sensitivity and delay ejaculation. However, it’s important to use them according to instructions and consult with a healthcare professional if needed.
Practice pelvic floor exercises: Strengthening the pelvic floor muscles through exercises, commonly known as Kegel exercises, can improve ejaculatory control. Locate the muscles used to stop urination midstream and squeeze them for a few seconds, then release. Repeat this exercise several times a day to enhance muscle strength and control.
Communicate with your partner: Openly discuss your concerns and desires with your partner. Communication can help alleviate anxiety and build a supportive and understanding environment. Your partner’s support and cooperation can play a significant role in managing and overcoming premature ejaculation.
Seek professional help if needed: If self-help strategies are not effective, consider consulting a healthcare professional or a sex therapist. They can provide guidance, support, and specialized techniques to address premature ejaculation.
Remember that everyone’s sexual experience is unique, and there is no fixed definition of “normal” sexual performance. It’s important to maintain a positive mindset, be patient with yourself, and focus on pleasure, connection, and mutual satisfaction with your partner.
