How to Last Longer in Bed: 21 Expert Tips to Delay Premature Ejaculation

If you're struggling with premature ejaculation, our guide will give you helpful tips on how to last longer in bed

Board certified Urologist specializing in sexual health
by Dr. Faysal Yafi 9 min read
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While sex is generally a pleasurable experience, for some people, it can cause a lot of anxiety. Many individuals struggle in vain without ever actually figuring out how to last longer in bed. 

According to the International Journal of Reproductive BioMedicine, premature ejaculation (PE) is a problem that affects 20-30% of men.

In this guide, we’ll discuss everything you need to know on how to last longer in bed.

Strategies we'll go over include:

Average ejaculation time

Before we discuss how to last longer in bed, it's a good idea to get an understanding what constitutes premature ejaculation and just where you fall on the PE scale.

The Urology Care Foundation defines premature ejaculation as when ejaculation happens sooner than partners desire during sex.

The average ejaculation time is said to be 5 to 7 minutes. It's possible for some men to last up to half an hour.

If you feel you're missing the mark, or just want to go a little longer, we have a few tips on how you and your partner can enjoy longer lasting sex.

How to last longer during sex

1. Level Up Your Cardio Game

Difficulty level

1010

Effectiveness
Timeline

Continuous

Sexual benefits of improved cardiovascular health

When it comes to tips for lasting longer in bed exercise, and more specifically cardio is at the top of the list.

In the journal Trends in Urology & Men's Health, it was found that moderate running for just 30 minutes a day and five times a week can help men last longer in bed.

Another study showed that improving your heart health betters every aspect of your bodily functioning, including how you perform during sex.

Set aside just a few minutes a day a few times a week for some cardio and see if doesn't helps you last longer in bed.

2. Use Thickened Condoms

Difficulty level

110

Effectiveness
Timeline

Instant

A study in the Translational Andrology and Urology Journal found that thickened condoms prolonged ejaculation time.

 It was also found that thickened condoms can also help with enhancing the intensity of the penile erection.

3. Add Some Extended Foreplay To Last Longer

Difficulty level

210

Effectiveness
Timeline

20minutes

Foreplay tips for men

study among married couples found that wives were more likely to orgasm the longer foreplay lasted.

Here's some data from the research to illustrate the point:

  • 1-10 minutes of foreplay = 40% of wives having an orgasm
  • 12-20 minutes of foreplay = 50% of wives having an orgasm
  • 20 minutes of foreplay or greater = 60% of wives having an orgasm

Additional research has shown that emotional closeness is more likely to lead to an arousal response. 

A combination of creating emotional closeness and having extended foreplay can help make women orgasm sooner. It can also help men last long enough for women by not penetrating until their partner is close to orgasm.

4. Practice Yoga or Breathing Exercises

Difficulty level

610

Effectiveness
Timeline

2months

Yoga exercises and breathing to last longer in bed

A study reported in the New York Post found that yoga may help men last three times longer in bed. The participants went from lasting an average of 26 seconds to an average of a minute and a half.

Additionally, by learning to breathe deeply, some men have found this helpful in being able to minimize sexual tension and heightened arousal early on during the sexual activity.

5. Give Edging A Try

Difficulty level

610

Effectiveness
Timeline

15 days

Edging Technique Instructions

Edging is when sexual intercourse gets to a point near ejaculation, and then all sex stimulation is stopped until the feeling has passed.

Research has shown this method to be somewhat effective in delaying ejaculation.

Be sure to talk to your partner about it beforehand. If you just suddenly stop thrusting in the middle of sex, this could be highly frustrating for your female partner.

Work together to devise a way to continue the pleasure for your partner. One possibility could be if you momentarily pull out during sex, you can use your fingers to stimulate her clitoris until you’re ready to penetrate again.

That way, she won’t lose her sexual momentum during your pause.

6. Kegel Exercises for Premature Ejaculation?

Difficulty level

610

Effectiveness
Timeline

45days

Absolutely! Once again we're looking at how exercise can help control premature ejaculation, this time we're going to be talking about strengthening you pelvic floor.

In fact, the National Library of Medicine medically recommended way to improve how long you last in bed. 

By strengthening the pelvic floor muscles, men have better control over climax during intimacy.

The participants in one study were able to raise their average intravaginal ejaculatory latency time from less than one minute to nearly two minutes.

YouTube Video Player

We put together quick and easy Kegel exercises to help you last longer in bed. A few tips to keep in mind include:

  • Find the Correct Muscles: Your pelvic floor muscles are the same ones that allow you to stop urination flow in midstream.
  • Practice Your Technique: Flex your pelvic floor muscles for three seconds, then rest for three seconds.
  • Stay Focused: Breathe normally and try NOT to contract the muscles of your thighs, buttocks, and abdomen.
  • Get in Your Reps: Do at least three sets of 10 reps per day.

7. Try the Squeeze Technique

Difficulty level

810

Effectiveness
Timeline

5 sessions

Performing the squeeze technique

The squeeze technique involves stopping intercourse right as a man reaches climax, and squeezing the end of the penis between the shaft and head.

After a man has gone back to pre-climax levels, penetration can be resumed.

8. Masturbate Prior to Sex

Difficulty level

110

Effectiveness
Timeline

10minutes

Are there benefits to masturbating?Tips and fun facts about male masturbation

Masturbating a few hours before sex may help you not ejaculate as quickly during intercourse.

Researchers note it may not work for older men because of the increase in refractory time as men age.

It's important to know how long it takes for you to recover in order to effectively use this method. 

9. Missionary

Difficulty level

110

Effectiveness
Timeline

Instant

Sex positions that help men last

Research has shown men respond more to visual stimuli than women. Sex positions that involve less arousing visuals of one's partner might help men last longer. 

For men who struggle with premature ejaculation, it could mean avoiding positions like cowgirl and doggy style, and sticking to missionary. 

Men can also better control the pace to avoid stimulating themselves too quickly.

If the struggle to last longer involves ED, it's been theorized that positions which help men relax potentially allows more blood flow to the penis, making erections more likely.

10. The Cowgirl Position

Difficulty level

110

Effectiveness
Timeline

Instant

In the cowgirl position, the man is able to lie on his back, relax, and focus on enjoying the sensations. Men can be better able to utilize controlled breathing, which can also help increase blood flow.Cowgirl sex position

11. Sit on the Throne

Difficulty level

110

Effectiveness
Timeline

Instant

Similar to lying down, sitting also allows men to be able to relax. Consider this or other seated or lying positions to help combat ED and last longer in bed. 
Sit in chair sex positions to last longer in bed

12. Try Delay Spray 

Difficulty level

110

Effectiveness
Timeline

Instant

How do desensitizing delay sprays work?

Another proven way to last longer in bed is to use delay spray like Promescent.

The best delay sprays include a metered-dose spraying mechanism so you can control just the right amount that works best for you.

One study found that when participants didn't use delay spray, their average ejaculatory latency time was 6.81 minutes.

"When they did use delay spray, their average time was 11.16 minutes. Both members of the couple were able to experience an orgasm 65.6% of the time."

A quality premature ejaculation spray, like Promescent, also does a good job of keeping as much of your sensitivity as possible while ensuring your partner feels little to no numbing effects at all.

Slowing down your climax while speeding up your partner’s is crucial. An inferior premature ejaculation delay spray could wind up numbing your female partner.

This could make it even harder for her to reach climax during intercourse. The desensitizing components of the best delay sprays (commonly lidocaine) are safe and easy to use.

Simply apply your premature ejaculation spray several minutes before intercourse whenever you wish to make sex last longer.

Pro Tip: Want ultimate climax control while on the go? Then check out Promescent Desensitizing Delay Wipes.

13. Try to Reduce Performance Anxiety

Difficulty level

910

Effectiveness
Timeline

2months

Stop performance anxiety

Research has found that the acquired type of premature ejaculation is strongly associated with premature ejaculation. With that being the case, then theoretically, reducing sexual performance anxiety can help men last longer in bed.

The study recommended medications or psychotherapeutic intervention to reduce the anxiety. Additional treatment options that may be helpful are:

  • mindfulness meditation
  • serotonergic anxiolytics
  • phosphodiesterase type 5 inhibitors

14. Incorporate Toys

Difficulty level

110

Effectiveness
Timeline

Instant

When it comes to sex toys, you can always use them to add some variety to your foreplay.

Most sources report that women are able to orgasm faster and more easily with the help of a vibrator.

Your partner will be ready to go once penile-vaginal intercourse begins, increasing the chances of men lasting long enough for their partner to climax.

15. Adult Circumcision

Difficulty level

1010

Effectiveness
Timeline

6weeks

BioMed Research International conducted a study that found adult men who underwent circumcision had better control of ejaculation.

It should be noted though that there are other studies which concluded adult circumcision did not help with treating premature ejaculation.

It's important to speak with a doctor to determine if getting circumcised might be a helpful option.

16. Get a Bottle of St. John’s Wort

Difficulty level

310

Effectiveness
Timeline

3-6weeks

UroToday International Journal published a study that concluded St. John's wort was a safe and effective treatment for PE.

Additionally, research conducted by North Texas Urology also concluded St. John's wort could help treat premature ejaculation.

It's believed to be effective because of it's effect on neurotransmitters like serotonin.

Another study suggests that St. John’s wort “inhibits rat and human vas deferens contractility.” In other words, the supplement may directly help guys that experience premature ejaculation.

17. Visit a Doctor for Prescription Pills

Difficulty level

510

Effectiveness
Timeline

4hours

The journal Urology, the Journal of Sexual Medicine, and Expert Opinion on Pharmacotherapy all concluded Dapoxetine can be effective in treating for premature ejaculation.

It should be noted though that it's not an approved treatment for PE in the US. Fortunately, there are several other prescription drugs that could be helpful in treating PE.

The Journal of Clinical Psychopharmacology concluded that oral escitalopram, also known as Lexapro, is an effective treatment for PE.

18. Try to Distract Yourself

Difficulty level

110

Effectiveness
Timeline

Instant

Distraction for men to keep mind off sex

According to Informed Health Online, some men have found it effective to think about other things during sex to delay ejaculation.

Nonetheless, it should also be noted that other men reported it caused their erection to get weaker and go away during intercourse.

19. Acupuncture

Difficulty level

610

Effectiveness
Timeline

45days

The European Urology Journal conducted a study on whether acupuncture could help treat premature ejaculation.

While it was concluded that acupuncture was less effective than daily paroxetine, it was more effective than a placebo.

20. Benzocaine Wipes

Difficulty level

110

Effectiveness
Timeline

Instant

In 2019, The Journal of Men's Health published research on the use of benzocaine wipes for treating PE.

The participants of the study who applied the wipes to their penis prior to intercourse experienced a significant prolongation of time to ejaculation.

It was also noted that the wipes were well tolerated by the subjects and there was no evidence of transference to their female partners.

Expert Insight: Benzocaine wipes have been clinically proven to help men last longer in bed. Discover how much longer you will last with Promescent Desensitizing Delay Wipes.

According to the American Academy of Family Physicians, these are some of the common causes of premature ejaculation:

21. Harness the Power of Nitric Oxide Boosters

Difficulty level

610

Effectiveness
Timeline

45days

Consider adding a nitric oxide boosting supplement to your routine. Nitric oxide boosters work by increasing the nitric oxide levels in your blood, which in turn leads to better blood flow, including the genital area.

And, while increased blood flow to the penis can result in stronger, more sustainable erections, the benefits of nitric oxide supplements doesn't end there.

In fact, a 2022 study by the National Library of Medicine show that increased nitric oxide production helps with:

  • Cardiac health
  • Performance during exercise
  • Improves healing
  • Reduces erectile dysfunction
  • Reduces high blood

The bottom line is that incorporating a nitric oxide booster like Promescent VitaFLUX for Men into your daily regimen can provide the extra edge you need to enhance your stamina and last longer in bed. It's a science-backed method worth exploring.

Takeaways

Many of these improvement techniques are interconnected.

Doing well with one of them will likely carry over into other areas. 

For instance, talking about your performance in bed with your partner can help to decrease your performance anxiety and help your mental health overall.

Maybe changing up sex positions, using a premature ejaculation spray like Promescent, or visiting a sex therapist will be the solution.

The more you approach overcoming your premature ejaculation from different angles, the more you will succeed. 

It’s also likely that several of these techniques either won’t be your thing or something that works for you.

And that’s totally OK. The adventure is in figuring out what works best for you and your partner.

And it really can be an adventure. You’ll find out things about each other you otherwise never would’ve.

The end result can be an even stronger relationship because you had to work through your challenges together.

Sources:

Absorption Pharmaceuticals LLC (Promescent) has strict informational citing guidelines and relies on peer-reviewed studies, academic or research institutions, medical associations, and medical experts. We attempt to use primary sources and refrain from using tertiary references and only citing trustworthy sources. Each article is reviewed, written, and updated by Medical Professionals or authoritative Experts in a specific, related field of practice. You can find out more about how we ensure our content is accurate and current by reading our editorial policy.

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The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.