How to Last Longer During Sex
You might be concerned about how to have long sex, but you are certainly not alone. Surveys indicate that approximately 20% to 30% of men worldwide have similar worries. Many men encounter this issue at some stage, particularly between the ages of 18 and 30. Support is available, and you are not the only one seeking advice or assistance. Simple adjustments and the appropriate guidance can make a significant difference if you desire long sex or improved control. Let us look at what could help you.
Key Takeaways
Use techniques like edging and the squeeze method. These can help you control yourself better. They can also help you delay ejaculation in a natural way. Try changing sexual positions during sex. You can use condoms or numbing creams. These things can lower sensitivity and help you last longer. Practise Kegel exercises every day. Do breathwork daily too. This will make your muscles stronger. It will help you stay calm during sex. Have healthy habits in your life. Exercise often and eat a balanced diet. Try to drink less alcohol and smoke less. Manage your stress and get enough sleep. Talk openly with your partner about sex. You can try therapy or see a doctor if you need help. This can make you feel more confident and improve your sexual stamina.
Ways to Last Longer
You may ask how long sex usually lasts. Studies say most penetrative sex lasts 5 to 9 minutes. In the UK, it can last up to 11.6 minutes. In other places, it might only be about 5 minutes. Many people think sex should last much longer. But these numbers show your experience is likely normal. If you want to last longer in bed, there are some ways you can try right now.
Edging (Stop-Start)
A popular way to last longer is the edging or stop-start method. This means you stop sexual stimulation before you feel you will ejaculate. Wait until the feeling goes away, then start again. Experts say edging helps your nervous system control arousal. Over time, this makes it easier to delay ejaculation and have better stamina. Clinical research shows the stop-start technique can help with premature ejaculation. It works even better with other control exercises. If you practise edging often, you will get better control and feel more confident in bed. Do not do it too much, as it can cause discomfort.
Tip: Try the stop and start method when you are alone first. This helps you learn your body's signs. It also makes it easier to use with a partner.
Squeeze Technique
The squeeze technique, also called the pause-squeeze technique, is another way to last longer in bed. Here is how you can use the squeeze method:
Practise by yourself first to get used to it.
Talk to your partner about using this technique.
Learn to spot your "point of no return"—the moment just before you would ejaculate.
When you get close, squeeze the base of your penis or the area between your scrotum and anus for a few seconds.
Let go of the squeeze and keep going.
Repeat if needed, but take breaks to avoid numbness.
Change the pressure and timing until you find what works for you.
Use this technique during foreplay, intercourse, or masturbation to build stamina.
Keep practising and be patient. It takes time to get good at it.
Many men say the squeeze technique gives them more control. It helps with premature ejaculation. It is one of the best natural ways to improve stamina.
Change Positions
Trying new things during sex, like changing positions, can help you last longer in bed. Some positions give you more control and help you manage excitement. For example:
Spooning: Both of you lie on your sides. This slows things down and saves energy.
Cowgirl: Your partner is on top and controls the speed and depth. This lets you relax and focus on delaying ejaculation.
If you try new positions, you may find some work better for you. Changing positions can also make sex more fun and help stop premature ejaculation.
Use Condoms
Condoms are not just for safety—they can also help you last longer in bed. Some condoms are thicker or have special delay gels inside. These delay condoms have mild anaesthetics like benzocaine. This lowers sensitivity and gives you more control. Studies show condoms can help you last longer and feel less worried about premature ejaculation. You do not have to worry about losing pleasure. Most people still enjoy sex with condoms. If you want to last longer, try different types to see which is best for you and your partner.
Note: Talking with your partner about condoms can make sex better for both of you.
Numbing Creams
Numbing creams or sprays are another choice if you have trouble with premature ejaculation. These products have mild anaesthetics that lower feeling on the penis. You put them on before sex. They help delay ejaculation by making you less sensitive. Many men find these creams useful, especially if other ways have not worked. Always follow the instructions and check for allergies before using them.
Other Tips and Techniques
You can also try masturbation before sex. This can lower sensitivity and help you last longer in bed next time. Breathwork is another easy way to build stamina. Slow, deep breaths help you stay calm and in control. Penis rings are devices that go around the base of the penis. They help keep erections and can delay ejaculation for some men.
If you keep trying new techniques during sex and practise often, you will see your stamina get better. Remember, there are many ways to last longer. You can find the ones that work best for you. These tips can help you manage premature ejaculation and enjoy sex more.
Tips for Long Sex
Kegel Exercises
Your pelvic floor muscles are important for sexual stamina. Kegel exercises help you control these muscles better during sex. First, try to stop and start your urine stream. This helps you find the right muscles to use. Next, squeeze these muscles for five seconds. Then relax them for a few seconds. Do this 20 to 30 times in one go. Try to do three or four sets each day. You can do Kegels anywhere, even while sitting down. If you keep practising, you will last longer in bed. Kegels also help you perform better. Studies show men who do these exercises get more stamina and control. This means you can enjoy long sex more often.
Breathwork
Breathwork is an easy way to help you stay calm. It also helps you control excitement and build sexual stamina. Try deep belly breathing by making your stomach rise as you breathe in. Slow breathing keeps your heart rate steady and helps you relax. You can also use the 4-7-8 method. Breathe in for four seconds, hold for seven, and breathe out for eight. Practise breathwork every day to get better control. During sex, these breathing tricks help you relax and delay ejaculation. This makes it easier to last longer in bed. You can even practise with your partner. This helps you feel closer and enjoy long sex together.
Masturbation Before Sex
Masturbating before sex is a simple way to lower sensitivity. If you do this about an hour before sex, you may find it easier to control excitement. This trick helps you last longer in bed and feel more confident. Many people use this method to boost sexual stamina and enjoy long sex without rushing. It is a natural way to improve stamina and performance.
Penis Rings
Penis rings are useful tools to help you keep a strong erection. They also help you build sexual stamina. Penis rings work by keeping blood in the penis. This helps you stay hard for longer. Urologists say penis rings support your body’s natural process. They make it easier to enjoy long sex and perform better. If you want to last longer in bed, a penis ring can help you get more stamina and feel in control.
Tip: Try to mix these exercises and tricks with regular cardio workouts like swimming, dancing, or running. Cardio helps you build sexual stamina, gives you more energy, and helps you do better in bed.
Make Sex Last Longer with Lifestyle Changes
Exercise and Fitness
If you want sex to last longer, exercise helps a lot. Moving your body every day gives you more energy. It also helps you build stamina. Cardio like running, swimming, or cycling is good for your heart. Your heart pumps blood better, so you get more blood where you need it. This can help you have more sexual stamina and do better in bed. Lifting weights helps too. It raises your testosterone and can make you feel happier. This can help you last longer during sex. Even walking or dancing can help you get stronger. Over time, you will notice your stamina and sexual stamina go up.
Try different kinds of exercise. You will see your stamina and sexual stamina get better. You will also feel more sure of yourself.
Healthy Diet
Eating the right foods can help you last longer during sex. Foods like avocados, fatty fish, nuts, and dark chocolate are good for your heart. They help your blood flow and give you energy for stamina. Fruits like berries and watermelon, and vegetables like spinach and broccoli, help too. They keep your body strong and help your hormones stay balanced. Drink enough water every day. Green tea and pomegranate juice can also help you feel energised and last longer. Some people use natural supplements like ashwagandha or maca root. But you should always ask a doctor before trying them.
How It Helps Stamina and Sexual Stamina |
|
|---|---|
Healthy Diet |
Gives you energy, helps blood flow, and keeps hormones balanced |
Strength Training |
Builds muscle and raises testosterone, which helps sexual stamina |
Hydration |
Keeps you full of energy and helps you last longer during sex |
Reduce Alcohol and Smoking
Drinking less alcohol and not smoking can help you last longer during sex. Too much alcohol can make you tired and cause problems like premature ejaculation. Smoking makes your blood flow worse. It can make it hard to keep an erection. If you want more sexual stamina, try not to drink or smoke much. You will see better stamina, more control, and better sexual stamina.
Manage Stress and Sleep
Stress and not sleeping enough can make you tired fast. When you are stressed, your body makes more cortisol. This lowers your testosterone and sexual stamina. Worrying can make it hard to relax and enjoy sex. Not sleeping enough makes you tired and lowers your stamina. To last longer during sex, try to relax before bed. Go to sleep at the same time every night. Use tricks like deep breathing or meditation to lower stress. Sleeping well and feeling calm will help you have more sexual stamina and enjoy sex more.
Remember, small changes in your daily life can help you last longer during sex and give you more stamina for a long time.
Increase Sexual Stamina
Communication
Talking with your partner can really help your sexual stamina. When you tell each other your worries, you both feel safer. This makes it easier to relax and enjoy sex. Your partner might have the same worries about sexual performance. Honest talks help you both feel cared for. You will feel more confident and ready to try new things.
Communication Strategy |
How It Helps Sexual Satisfaction and Control |
|---|---|
Makes you feel close and listened to |
|
Empathy and Validation |
Helps you trust each other more |
Honesty |
Lowers worry and helps you talk openly |
Try talking about what you like and what feels good. Share any worries about premature ejaculation or erectile dysfunction. This helps you both feel close and ready to help each other.
Address Anxiety
Worries about performance can happen to anyone. You might start thinking too much and feel nervous. This can make it hard to enjoy sex. Sometimes, it can even cause erectile dysfunction. If you feel anxious, focus on your partner and the moment. Remember, most people worry about stamina or premature ejaculation sometimes.
Tell your partner how you feel.
Try to stop negative thoughts about sexual performance.
You are not alone. Many people get help for sexual dysfunction and premature ejaculation.
Talking about your worries can break the cycle of anxiety. This helps you enjoy sex more and build better stamina.
Mindfulness
Mindfulness helps you stay in the moment and enjoy sex. Simple things like mindful breathing or body scanning can help. Notice how your body feels and focus on your breath. This helps you stop thinking about dysfunction or performance.
Try mindful breathing. Focus on your breath and let go of worries.
Use body scanning. Notice each part of your body and how it feels.
Practise these skills every day to build stamina and lower anxiety.
Mindfulness helps you slow down and enjoy sex more. It can also help with premature ejaculation and other problems.
Therapy
Sometimes, you may need extra help with sexual dysfunction or worries. Therapy can give you new ways to cope. Cognitive behavioural therapy (CBT) helps you change unhelpful thoughts about sex. Couples counselling helps you and your partner talk about sexual needs. Sex therapy teaches you new skills and helps you feel better about sex.
CBT helps you feel more confident and delay premature ejaculation.
Couples therapy helps you talk and trust each other more.
Sex therapy gives you tips for dealing with dysfunction and stamina.
If you feel stuck, ask for help. Many people find that therapy and other treatments really help their sexual stamina and happiness.
Medical Options to Last Longer in Bed
Sometimes, you might need extra help with premature ejaculation or erectile dysfunction. If other ways have not worked, medical options can really help. These treatments can help you last longer and feel more confident in bed. They can also boost your sexual stamina.
Delay Sprays and Creams
Delay sprays and creams are simple treatments for premature ejaculation. You put these on your penis before sex. They have mild anaesthetics like lidocaine or benzocaine. These make the skin feel less, so you can last longer. Most men do not get side effects if they use them right. Sometimes, you might get a rash, mild irritation, or a burning feeling. Allergic reactions do not happen often. New sprays soak in fast, so they usually do not bother your partner. To stay safe, always follow the instructions. Wipe off any extra cream and wash your hands after using it. If you talk to your partner, you can both feel better and enjoy sex more.
Delay sprays and creams numb the nerve endings.
They lower sensitivity and help delay ejaculation.
Always wash off any leftover cream before sex.
Prescription Medicines
If you need more help, your doctor might give you prescription medicines. These can treat premature ejaculation and erectile dysfunction. Some common choices are:
Medical Option |
Description |
Usage |
Effectiveness |
|---|---|---|---|
Priligy (dapoxetine) |
Tablet that delays ejaculation by changing brain chemicals |
Take 1-3 hours before sex |
Helps about 8 out of 10 men; can triple the time before ejaculation |
EMLA cream |
Cream that numbs the penis to delay ejaculation |
Put on 30 minutes before sex, wash off before intercourse |
Works for many men, even though not licensed for premature ejaculation |
Erectile Dysfunction Medicines (Viagra, Cialis, Levitra, etc.) |
Tablets that improve blood flow for better erections |
Take as prescribed |
Help men keep erections and may help with stamina |
These treatments can help you manage dysfunction and boost your sexual stamina. Always use them the way your doctor tells you.
When to See a Doctor
See a doctor if you keep having trouble with premature ejaculation or erectile dysfunction. If these problems make you feel stressed or hurt your relationships, a healthcare professional can help. Doctors can check for other health problems and suggest the best treatments. They can make a plan just for you. Sometimes, things like the squeeze method or mindfulness are not enough. Medicines can help, but they might not fix the problem forever. A doctor can help you find the best way to get better stamina and enjoy sex again.
If you feel worried or stuck, remember many men need help with dysfunction. You do not have to deal with it alone. The right treatments can really help your life.
There are lots of ways to last longer during sex. You can use easy tricks like the stop-start method or squeeze technique. Kegel exercises are helpful too. Healthy habits and talking openly with your partner help as well. Mindfulness can make a difference. Some men need medical help or support from a professional. Studies show using different methods together works best. Getting better takes time and practice. You will see real changes if you keep trying. If you need more help, speak to a doctor or therapist. This can really help you. Remember, you are not alone. You can feel confident and happy. 😊
FAQ
How long should sex last?
Most couples have penetrative sex for about 5 to 10 minutes. You might think it should last longer, but this is normal. If you want more time, you can try the tips in this blog.
Can stress make you finish faster?
Yes, stress can make you finish quickly. Your mind and body feel tense. You might find it hard to relax. Try deep breathing or talk to your partner. This can help you feel calm.
Do certain foods help you last longer?
Some foods can help your stamina. Try eating avocados, nuts, dark chocolate, and fatty fish. These foods boost blood flow and energy. You might notice better control and more confidence in bed.
Tip: Drink enough water. Staying hydrated helps your body work well during sex.
Is it normal to lose control sometimes?
Yes, it is very normal. Everyone has times when they finish sooner than they want. You can practise the techniques here to gain more control. If you worry a lot, you can talk to a doctor.
