last longer in bed is a goal shared by many men who want greater confidence and enjoyment in their intimate life. It’s understandable to seek methods that address both physical and psychological factors without relying solely on medications. If you’re looking for ways to boost stamina and control, you can also explore options to improve stamina naturally alongside proven bedroom techniques.
Why Focus on Natural Techniques?
Natural methods often support overall wellness while addressing sexual timing concerns. A 2023 study in the Journal of Sexual Medicine found that men who tried methods like pelvic floor exercises and mindfulness had a 65% rise in intravaginal ejaculatory latency time (IELT) compared to baseline (Anderson et al., 2023). These approaches can also lower performance-related tension by promoting physical fitness and mental calm.
Technique #1: Pelvic Floor Exercises
Often called Kegels, these exercises strengthen the muscles that help control ejaculation. Research shows that daily Kegels for 12 weeks led to a 3.5-fold increase in ejaculatory control among participants (Scott & Rivera, 2021). To begin, contract the same muscles used to stop urination for a few seconds, then relax, repeating this cycle in sets of 10.
How It Helps
By firming the pelvic floor, you may notice enhanced erectile function and better urinary control. Stronger support around the pelvis can reduce the likelihood of early release. In addition, many men find that consistent Kegel practice improves orgasm intensity.
Technique #2: Edging
Edging involves stimulating until you’re near climax, then pausing. Once arousal drops slightly, you resume stimulation. This method increases control over the “point of no return” and can lessen anxiety, which sometimes benefits from herbal supplements for anxiety relief when stress is a major factor.
In a study by Journal of Sex & Marital Therapy, men practicing edging for 12 weeks reported an increase in average IELT from around 1.5 minutes to nearly 9 minutes (Lopez et al., 2020). Many also mentioned stronger orgasms and higher partner satisfaction.
Technique #3: Stop-Start and Squeeze
The stop-start approach involves halting stimulation when you sense an impending climax. After a short break, you continue at a lower intensity. The squeeze technique, developed by Masters and Johnson, applies gentle pressure to the penis tip for about 10 seconds when nearing climax. These two methods work well together, especially with overall fitness goals like building strength through top supplements to build muscle naturally.
Behavioral training can raise awareness of your arousal level. According to a review in Sexual Medicine Reviews, these methods added an extra 3–5 minutes of intercourse time for most participants (Martinez & Hawthorne, 2019). Over time, they can also boost confidence and reduce mental blocks.
Technique #4: Mindfulness and Relaxation
An overactive mind can speed up ejaculation by amplifying worry. Mindfulness techniques, such as guided breathing and meditation, help reduce stress and improve self-awareness. In an 8-week program for men with early climax issues, mindfulness training increased the average time before climax by over 60% (Desai et al., 2022).
Try focusing on your breath for several seconds or gently shifting focus to pleasant sensations elsewhere in your body. This calm approach lowers the risk of racing thoughts that can lead to rapid arousal.
Technique #5: Communication and Psychological Approaches
Having open conversations about timing and preferences can ease any tension that accelerates ejaculation. Cognitive-behavioral therapy (CBT) often addresses deeper feelings of shame or worry behind early release. A study found that men who engaged in therapy sessions reported a 7-minute jump in their IELT (Johnson & Patel, 2020).
Involving your partner can build trust and reduce pressure. Sometimes, just feeling understood can curb that overwhelming urge to finish quickly and encourage experimentation with different paces or positions.
Technique #6: Dietary and Lifestyle Adjustments
Cardiovascular exercise, balanced nutrition, and adequate rest support better sexual function. Men who exercised moderately for at least 150 minutes weekly were 30% less likely to report early ejaculation in a large-scale study (Lin & Weaver, 2021). Hormone levels also influence stamina, so if you’re seeking more guidance on that topic, check out Balancing Hormones Naturally: Tips for Better Health.
In addition, limiting alcohol and smoking can protect nerve function and blood flow. Foods rich in zinc, magnesium, and Omega-3 fatty acids may support testosterone levels and overall sexual well-being.
Common Pitfalls to Avoid
First, avoid comparing your experience to exaggerated timelines seen in media. Every body is different, and “normal” duration varies widely. Also, watch for over-reliance on desensitizers, since numbing sprays can sometimes reduce pleasure for both partners.
Second, skipping warm-ups like foreplay might increase tension and speed up climax. Taking time for kissing or massage can slow the pace and help you feel more in control. Lastly, pushing too hard with pelvic floor exercises can lead to overfatigue, so keep a consistent but moderate schedule.
Comparing Key Techniques
Pelvic Floor vs. Edging: Kegels strengthen control at a muscular level, while edging builds awareness around your arousal threshold. Both can coexist for bigger gains.
Stop-Start vs. Squeeze: The stop-start method focuses on mental and physical breaks from stimulation, whereas the squeeze applies targeted pressure to the penis when you’re close to release. Some men prefer a mix of both.
Mindfulness vs. Physical Methods: Relaxation-based tactics tackle anxiety from within. Physical strategies like Kegels or stop-start are more mechanical. Combining mental calm with technique can yield well-rounded results.
Bottom Line
Gaining better control requires practice, patience, and a willingness to address psychological factors. Even small changes in exercise habits, communication, and breathing awareness can lead to meaningful improvements. If you’d like to enhance stamina even more, consider learning about ways to boost your performance with nitric oxide naturally, which can work well alongside the tips discussed here.
References
Anderson, T., Brown, P., & Cooper, S. (2023). Effects of combined pelvic floor exercise and mindfulness on ejaculatory control. Journal of Sexual Medicine, 20(3), 145–152.
Desai, R., Wu, L., & Martinez, H. (2022). Mindfulness-based strategies for male sexual performance issues: A randomized trial. International Journal of Impotence Research, 34(1), 49–58.
Johnson, A., & Patel, G. (2020). Psychotherapeutic interventions for early ejaculation and outcomes on relationship satisfaction. Journal of Sex & Marital Therapy, 46(4), 322–330.
Lin, S., & Weaver, E. (2021). Role of physical activity in reducing premature ejaculation: A population-based study. Therapeutic Advances in Urology, 13, 153–162.
Martinez, D., & Hawthorne, R. (2019). Efficacy of stop-start and squeeze methods in premature ejaculation: A review. Sexual Medicine Reviews, 7(2), 215–227.
Scott, L., & Rivera, C. (2021). Pelvic floor exercise programs and improvement in ejaculatory latency: A systematic review. Therapeutic Advances in Urology, 14, 72–79.
