Maintaining a healthy sex life can help alleviate stress and also aid in putting you to sleep every night. But if you are having issues with your sexual stamina and performance, it can be embarrassing and frustrating.
Some drugs could help boost erection quality and sexual performance by increasing the flow of blood to the penis. These drugs include Viagra, Levitra, and Cialis.
But, there are also natural ways you could increase the time you last in bed, and they are;
Work out
Kegel exercises have been found to make men last longer in bed. This is an exercise where you work out the pubococcygeal (PC) muscles of your pelvic floor. If you want to know where these muscles are, try restricting your urine flow when next you use the bathroom.
Your PC muscles are the muscles used to hold back the urine. As a man, your testicles will rise when you contract these muscles. Once you have located your PC muscles, the next thing is to work them.
This is how to do a kegel exercise;
- Firstly, tighten and hold your pelvic floor muscles for about five seconds.
- Then relax your pelvic muscles. And this counts as one kegel exercise.
- You need to repeat this exercise for about 10 to 20 times three to four times per day.
Another way to carry out the kegel exercise is;
- First, tighten the muscles in your anus (as if you are trying to hold a bowel movement)
- After every attempt, relax your pelvic floor muscles. And that is one kegel exercise.
- Now, you repeat it about 10 to 20 times three to four times a day
These are some tips to remember when doing a kegel exercise;
- You shouldn’t hold your breath
- Don’t push down. Tighten your muscles together and visualize yourself lifting your PC muscles
- Don’t squeeze the muscles in your buttocks, thighs, or stomach
- Relax your pelvic floor muscles after each squeeze
With time, this exercise will strengthen your PC muscles and help boost your bladder control and sexual function.
Try things differently
Instead of having only one position where you thrust endlessly, it would be better if you try to switch things up and try new positions to last longer during sex.
Research has shown that when your body tries to get used to a new sex position, it can slow down the ejaculation process, which means longer time in bed.
Studies have shown that men who try tricky positions tend to last longer in bed. This is because your brain is mostly focused on precision and balance, which will make you less likely to orgasm.
Sex positions like having your partner on top are ideal for lasting longer in bed. You should try to avoid the “doggy style’ as it makes you go faster and deeper easily.
Try Edging
Edging is a process where you delay your orgasm while masturbating. This has been proven to be a very effective way when it comes to training yourself to last longer in bed. It is also a popular way of preventing premature ejaculation.
Typically, you get yourself sexually excited to the edge of orgasm, and then you stop all masturbatory actions until you are back in control of your excitement.
If you frequently practice this technique, your brain and body will be well trained to control your orgasm response, which will inevitably make sex last longer. However, ensure you use a lot of lotion when practicing this technique as this helps to prevent chafing.
Masturbate before sex
Masturbating before having sexual intercourse has been found to make men last longer in bed by reducing the chances of premature ejaculation. Research has shown that men who masturbate before sex last longer than they usually would.
Research has found out that why men sometimes ejaculate too fast when having sex is because it has been a while since they last ejaculated, and their prostate is fully engorged. This is why any little sexual arousal can set you off.
If you masturbate before having sex, it is as though you are having sex for a second time, and as such, it will take longer before you orgasm. But it is important to get the timing right between masturbation and having sex as you wouldn’t want to perform poorly in bed.
Reduce the number of thrusts
There are a lot of ways to have an enjoyable sexual experience without having to thrust all through. You can try rubbing the tip of your penis in her clitoral hood.
Instead of checking how deep you can go, you can try focusing on the nerve endings in her vaginal entrance. Pressing your penis against her G-spot is also a great technique.
You can still put in some thrust from time to time, but if you feel like you are about to reach the point of climax, you can decide to slow things down with the techniques above as this won’t give her any less pleasure.
The squeeze technique
If you feel like you are about to reach orgasm, pause and squeeze exactly beneath the head of your penis, ensure that you apply enough pressure with your thumb and forefinger; this pressure should be focused on the urethra or the tube that runs along the base of the penis.
Research has shown that this helps men last longer in bed. It is effective because it pushes blood out of the penis and temporarily decreases sexual tension, which would repress the ejaculatory response. This is a different kind of biofeedback, but it is also similar to edging.
Live a healthier life
The way you treat your body can impact how long you last when having sex. Smoking and excessive use of alcohol could be the reason for your sexual dysfunction. And it also comes with a lot of health risks like cancer, low sperm count, and erectile dysfunction.
Also, being overweight and not making enough time for exercise could affect your sexual performance. This is why you should get moving and try to keep fit as this could boost your endurance in the bedroom.
It is also recommended that you don’t ride a bicycle too often as the pressure from the seat could lead to temporary erectile dysfunction. Maintaining a healthy vascular system would ensure that you get a stronger and reliable erection.
Use a cock ring
It is a well-known fact that when it comes to sex, toys most likely follow. If you are looking for how to last longer in men, you should also consider a cock ring.
Research has shown that a cock ring can help prolong erections by reducing the rate at which blood flows out of the penis. It can also be worn around the balls.
According to some research, most men know how to tell when they are almost at the point of orgasm. Before a man reaches the orgasm, his testes would rise closer to the body.
Wearing a cock ring would help pull them back down and delay the orgasm. If a man’s orgasm is delayed, it means he still has time left to enjoy the sexual experience.
Increase your Zinc intake
Zinc is a mineral that is packed with many health benefits, and it has also been found to aid in longer-lasting erections.
A man with zinc deficiency would have low testosterone levels and is more susceptible to experiencing erectile dysfunction. However, it is important to note that too much zinc is not good for you.
Instead of supplements, it would be best to eat foods that are rich in zinc, as this helps to regulate zinc levels. These foods include oyster, meat, and fortified breakfast cereal.
Remember that sex isn’t all about penetration
Sex means different things to different people. But it is important to note that sex is not only about penetration; it doesn’t have to revolve around penile and vaginal action. It could involve lots of foreplay, kissing, massaging, and all that.
You could also decide to hold a sexy conversation revolving around your sexual fantasies and all. This kind of warm-up already makes the whole sexual experience longer and enjoyable.
Breathe slowly from your diaphragm
The way you breathe has been found to affect the time it takes to ejaculate. You can make yourself less or more aroused by changing the way you breathe. It is similar to how you can make yourself happier by smiling.
If you want to make yourself less aroused and anxious, ensure that you slow your breathing and take deep breaths with your diaphragm.
You are about to reach orgasm if you are taking quick breaths in your chest and shoulder. So controlling your breathing can delay orgasm and make you last longer in bed.
Conclusion
So, if you feel like you are not lasting long enough in bed to satisfy you or your partner, you can follow these natural ways to help you last longer. In no time, you would begin to notice improvements in your sexual function.
Just like everything in life, practicing these steps frequently would ensure that you get optimal results.
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