As a coach, one of the most common issues I hear from male clients is their inability to last longer in bed. Premature ejaculation can be incredibly embarrassing and frustrating for men, especially since it can severely impede relationships and put a strain on intimate moments with partners.
According to research by University College London (UCL), approximately 1 in 3 men suffer from premature ejaculation at some point throughout their lives – making this an issue that’s all too common in the bedroom.
But don’t worry – there are plenty of ways you can naturally increase your stamina during sex! Here are 10 ways to last longer in bed for men, naturally.
Breathe Correctly To Last Longer
When you’re feeling overwhelmed and on the brink of ejaculation, it can be helpful to focus your energy on breathing correctly.
Try taking slow deep breaths when you feel close – this will help divert your attention away from orgasm while also allowing more oxygen into your bloodstream which helps make sure that muscles don’t tense up too much too quickly.
Additionally, studies have shown that focusing solely on the process of inhalation and exhalation can actually help lower your heart rate, blood pressure, and respiration – all of which contribute to a more relaxed state during sex.
Do Some Edging Training
Edging is when you bring yourself close to orgasm but then pull back before ejaculating.
This process helps increase the intensity and duration of arousal while also allowing for greater control over how quickly an orgasm occurs which is perfect if you’re wanting to be able last longer in bed!
Start by practicing edging with masturbation or other methods that include self-pleasure until it becomes second nature; this will give your body time to become familiar with the sensation and allow for greater control over when you reach climax.
Change Positions To Last Longer
Changing positions during sex is a great way to last longer in bed; not only does it make intercourse more enjoyable but different stances can also give your body extra time before ejaculation occurs. Here are 3 positions that will help lengthen the duration of sex:
1. Reverse Cowgirl
This position is great for guys who have difficulty lasting long due to their partner’s body weight pressing down on them. With the reverse cowgirl, your partner will be straddling you with her back facing away from you – this lessens pressure and helps keep things light while allowing increased control over thrusting movements which can help men last longer in bed.
This cuddly sex style is perfect if you want a more intimate experience that also increases the duration of intercourse; spooning gives both partners plenty of support so they don’t tire out easily and prevents any painful body weight from pressing down. Additionally, this position allows for slow thrusting movements which can help delay orgasm for men naturally!
3. The chair position
If you’re looking for something a bit more adventurous, the chair position is an amazing way to switch things up in bed and last longer during intercourse. In this stance, your partner will straddle you while sitting on either one or both of your legs; not only does it give increased control over thrusting movements but also creates extra friction which can lead to greater pleasure for all parties involved!
Kegels And Reverse Kegel Exercises
Exercising those pelvic floor muscles are essential if you want to increase stamina during sex – especially if you suffer from premature ejaculation. Kegel and Reverse Kegel exercises are fantastic ways to train those muscles while also building up your sexual endurance; they help strengthen the pubococcygeus (or PC) muscle which is responsible for controlling when an orgasm occurs so it pays off to give them a good workout!
Start by performing 3 sets of 10 Kegels per day, making sure that each rep lasts at least 5 seconds – this will give the most benefit in terms of strengthening these important pelvic floor muscles. Once you’ve mastered regular kegel reps, you can move onto reverse Kegels which are more advanced and help build up even greater sexual sensations.
Make sure to stick with these exercises over time and eventually, your PC muscle will be strong enough for longer-lasting sex sessions!
Improve Your Sexual Focus
If you’re finding that orgasm comes quickly during intercourse, it could be because of a lack of focus or distraction from external elements. To increase the length of time in bed naturally, try focusing on nonphysical aspects such as breathing patterns; this helps shift attention away from orgasm and onto the more intimate elements of intercourse.
Additionally, if you’re feeling anxious or distracted then take some deep breaths to help stay in control – this is especially helpful when it comes to delaying ejaculation!
Relax Core And Pelvic Muscles
Tensing up during sex can lead to a decreased duration time; not only does muscle tension restrict blood flow which contributes towards premature ejaculation but also makes for an uncomfortable experience overall.
To last longer naturally, try focusing on relaxing your core and pelvic muscles throughout intercourse which will help keep things calm and allow for more enjoyable sex sessions.
Switch Between Sex And Play
Sometimes, it can be helpful to switch up your activities during intercourse – not only does this make the experience more varied but also allows extra time between stimulation which will lead to longer-lasting encounters in bed naturally!
Try engaging in foreplay or taking a break from thrusting when you’re close to climax; these methods are great ways of increasing duration without having any sort of negative impact on pleasure.
Complete A PE Training Program
If you’re really keen on increasing your stamina during sex, it can be helpful to complete a premature ejaculation (PE) training program. These programs are tailored specifically for men who suffer from PE and provide detailed instruction in techniques such as edging, breathing exercises or muscle relaxation which all work towards helping men last longer naturally!
The best part is that there are plenty of online-based courses available so you don’t even have to leave the comfort of your home; this makes it easier than ever before to take control over when orgasm occurs – perfect if you want more satisfying sex with improved duration times.
Premature Ejaculation FAQs:
1. How can I Last 20 Minutes?
If you’re looking to increase the amount of time spent having intercourse then focus on strengthening those pelvic floor muscles – these play an important role in controlling when an orgasm happens and regular Kegel & Reverse Kegel exercises will help give greater control over arousal levels while also allowing for prolonged stimulation during sex.
Additionally, practicing edging and focusing on nonphysical elements like breath patterns while engaging in intercourse will also help increase your stamina naturally to reach those 20 minute milestones!
2. What To Drink To Last Longer?
While there are certain foods that can improve sexual performance, drinking alcohol isn’t one of them – in fact, consuming too much booze can actually lead to a decrease in endurance during intercourse as it slows down the nervous system and increases fatigue levels which will make lasting longer quite difficult!
Instead, focus on eating natural aphrodisiacs like avocados or oysters which contain essential minerals and vitamins necessary for increased libido & improved erectile functioning so you’ll be able to last longer without any sort of negative side effects.
3. Why Do I Ejaculate So Quickly?
Premature ejaculation is an issue faced by many men – unfortunately due to science not having a clear answer yet behind what causes PE but some theories suggest it could be caused by mental health issues such as anxiety or depression, physical conditions like prostate inflammation or even just genetics (according to University College London). If you’re dealing with this problem then practicing relaxation techniques while engaging in intercourse might help slow things down; focusing solely on breath patterns during sex is a great way of diverting attention away from orgasm and onto more intimate elements which can help increase those duration times naturally.
Time To Give It A Try
Lasting longer in bed doesn’t have to be difficult or embarrassing – with the right techniques, you’ll be able to increase your sexual stamina naturally and enjoy better encounters with partners! Remember that focusing on breathing correctly as well as exercising pelvic floor muscles are essential for achieving greater control over arousal levels while also allowing for improved pleasure overall.
Additionally, switching up positions & taking breaks between intercourse will give extra time before ejaculation occurs so try giving some of these methods a go today until they become second nature; this will ensure more enjoyable sex sessions without any sort of negative side effects.
Mitch is an Author, researcher, coach, and co-creator of the Full Stamina training system. He has worked with hundreds of men to improve their ejaculatory control through his innovative system.