Reaching climax quicker than your partner is common, so don’t be too hard on yourself. Fortunately, most men who finish quickly can learn how to last longer. Exercises, lifestyle changes, and specific delaying techniques can help improve your control during sex.
Control products and treatments might also be worth trying. If you tend to finish too early, try to approach the subject with your partner as a team. Avoid placing blame, and let them know that you want to work together to build both physical and emotional intimacy.
Relax and Build Your Confidence
Anxiety and self-doubt are significant mood killers, so try to remain optimistic. Approaching intimacy with confidence, self-love, and a positive attitude makes a significant difference for both you and your partner.
Instead of dwelling on negative thoughts about your performance, practice positive self-talk. Remind yourself that finishing quickly is a common issue and that you are capable of managing it. Addressing yourself positively can be highly effective in reducing performance anxiety.
Practice Control Techniques
Practicing control during masturbation can prepare your body to delay climax. Avoiding the rush to finish quickly helps train your stamina over time. Taking it slow a few hours before intimacy can also help delay your finish and build endurance.
Start Pelvic Floor Exercises (Kegels)
Exercising the muscles that control ejaculation can significantly help you last longer. To identify these muscles, stop urination mid-stream or tighten the muscles that prevent passing gas. To exercise them, tighten for 3 seconds, relax for 3 seconds, and repeat 5 to 10 times.
It might be easier at first to practice while resting or seated, but try to do them standing, too. As you strengthen the muscles, aim for 10 repetitions each day. Breathe normally as you exercise, and try not to hold your breath.
Limit Alcohol and Substances
Alcohol and other substances can cause premature ejaculation, erectile dysfunction, and other performance issues. Avoiding drugs and heavy alcohol consumption before sex, and cutting down on your overall use, can significantly improve your sexual health.
Communicate with Your Partner
Find a regular sexual partner if possible. Getting physically involved with one person can help you become more comfortable and confident during sex. When you’re comfortable with someone, having an open and honest conversation about improving your sex life becomes much easier.
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