How To Last Longer In Bed

squeeze technique

How To Last Longer In Bed – Tips To Help Increase Performance

The average man lasts anywhere from two minutes to up to 10 minutes during intercourse. Having sex for longer than 10 minutes may be desirable for some, especially when performed with a partner, as it can significantly improve pleasure and intimacy. Unfortunately, it is common to experience performance anxiety or premature ejaculation, which can make it difficult to last longer in bed. Fortunately, there are some tips to help improve performance and last longer in bed.

Focus On Your Breathing

Focusing on your breathing is an effective strategy for managing arousal. Taking long, deep breaths is a great way to maintain control of your body and reduce arousal levels. Slow breathing can help to relax your body and slow down your heart rate, making it easier to prolong intercourse. Additionally, timed breathing is an effective way to give you an extra few seconds of pleasure before climax.

Try A Variety Of Sex Positions

Trying different sex positions can be a great way to introduce some variety into sex, as well as delay ejaculation. For example, positions such as doggy style and girl-on-top can provide some more clitoral stimulation, leading to a more intense physical connection which allows you to last longer in bed. Additionally, positions such as the “stop start technique” can also be useful. With this method, you abruptly interrupt sexual motions before orgasm hits and slowly resume, therefore delaying the ejaculation.

Kegel Exercises

Kegel exercises, or pelvic floor muscle training, is a great way to strengthen the muscles in the pelvis that control urination such as the pubococcygeus, iliococcygeus, and puborectalis muscles. Doing kegel exercises, one can strength their pelvic floor muscle, which in turn can improve bladder control and help prevent premature ejaculation. Kegel exercises involve contracting and relaxing the muscles in your pelvic floor. To do them, you simply sit, stand or lie with your legs slightly apart, then contract your pelvic muscles for about 10 seconds, then relax for 10 and repeat for about 10 sets.


Foreplay is an important part of sex, as it helps you and your partner to become aroused and ready for intercourse. Doing activities such as kissing, massaging, and caressing help to bring you both to a “level of arousal” before the actual intercourse. Foreplay can also help to increase the pleasurable sensations of sex and delay ejaculation by decreasing arousal. Foreplay is essential technique to helping last longer in bed.

Masturbating Before Sex

Masturbating before sex can also help control premature ejaculation. The goal is to ejaculate as close to the time of intercourse as possible. For some men, masturbating an hour or two before sex can be helpful for getting in the “zone” and avoiding an overstimulated state. Additionally, masturbating shortly before intercourse can help you “get used to” the feeling of sex, thus allowing you to last longer in bed.

Using Condoms

Using condoms can also help you to last longer during sex. Condoms can reduce sensitivity which can help to slow down your arousal and therefore, improve performance in bed. Additionally, condoms have the added benefit of offering protection against both pregnancy and STDs, so using condoms if the right choice in terms of both health and pleasure.

Stay Hydrated

Staying hydrated is very important before and during sex, as it can help increase stamina and endurance. Drinking plenty of fluids, especially plain water, can help to re-energize your body and give you the energy you need to last longer in bed. Also, staying hydrated during sex can reduce nausea, dizziness and fatigue which can occur if you are not adequately hydrated.

Eat Right

Eating a healthy and balanced diet can help you to last longer in bed. Eating healthy food such as vegetables, fruits, whole grains, and lean proteins can help to provide your body with the nutrients it needs to help increase stamina and endurance. Additionally, avoiding processed and unhealthy foods can help to reduce body weight which can also be beneficial for improving performance.


Meditation is another great tip for improving performance in bed, as it can help to reduce stress and anxiety levels. Taking time to relax and focus on your body can help to calm your mind and allow your body to become more in-tune with its arousal levels which can make it easier to last longer in bed. Additionally, meditating before sex can give you the opportunity to be more aware of the moment, allowing you to better enjoy the experience and last longer.

These are just some of the tips to help you to last longer in bed. If you still struggle with premature ejaculation, it is important to speak to your doctor or healthcare provider to determine the best treatment for the underlying causes. Additionally, psychotherapy can be a great way to address both physical and psychological issues related to premature ejaculation. With the right approach and dedication, you should be able to significantly improve your performance and last longer in bed.

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