How to Last Longer: Improve Sexual Performance & Ejaculation

Learn practical tips to improve sexual performance and control premature ejaculation. Explore lifestyle habits, masturbation, and toys to help you last longer.

Premature ejaculation is an issue that many men will face over the course of their lives. It refers to orgasming and ejaculating sooner than you would like. This is a common and treatable condition, and one that you should not be ashamed of. Talking to a healthcare professional can help ease any concerns you may have. You may think it's embarrassing, but healthcare professionals are trained to help with these concerns. Trust me, they've heard it all before! Premature ejaculation is a common issue they will be well equipped to assist with.

Your body influences your sexual performance and orgasm control. Exercising and enjoying a healthy lifestyle keeps you healthy, including sexually healthy. The techniques and tools you use during sex also affect your orgasm control. We often learn to rush masturbation, which trains your body to ejaculate quickly. Switching this routine up can help improve your ejaculation control. Similarly, how you masturbate can affect how long you last in bed. Using toys or different techniques can help improve your sexual stamina. Simple, small changes to your routines can make all the difference.

Lifestyle Factors That Affect Ejaculation Control

Taking care of your body and health helps take care of your sexual health too. Keeping your body fit and healthy can help keep your sexual stamina and control strong. You can do this in a variety of ways, whether it's keeping fit, eating healthy, or getting a good night's sleep. Maintaining a healthy lifestyle helps your body stay strong, which in turn improves your sexual stamina and orgasm control.

Exercise and Fitness

Exercising can be great for your sexual health! Cardio improves circulation for stronger erections and better stamina. It does this by improving your lung capacity and blood circulation, allowing you to stay harder for longer.

Conditions such as high blood pressure or diabetes can change the amount of blood that flows to the penis, making it harder to maintain erections. Regular exercise can help prevent these conditions whilst also building your stamina for the here and now.

Strength training is also particularly beneficial. Strength training boosts your endurance and energy, so you stay present in the moment and can enjoy the pleasure for longer.

Many men also find that regular exercise improves their mental health. Poor mental health and stress can result in more sex-related anxiety. This, in turn, can contribute to premature ejaculation. Exercise doesn't only provide physical benefits but can also provide mental ones too!

Diet and Hydration

A balanced diet can help improve your blood flow, leading to stronger erections. Eating well can also help prevent issues such as obesity and low stamina, which can contribute to premature ejaculation.

Foods rich in magnesium, zinc, and antioxidants are best for improving your sexual stamina. Foods like oysters and dark chocolate are full of zinc and magnesium, and leafy greens help improve blood flow.

It's not all about diet though – staying hydrated is just as important. When you're dehydrated, you're more prone to anxiety and fatigue. These can negatively affect your sexual performance and could contribute to premature ejaculation. Make sure to drink plenty of water during the day, and before and after sex. If you need that extra push before sex, drinks like coffee and tea can supercharge your nervous system.

Sleep & Stress

If you're ejaculating too soon when sleeping with someone, the issue might lie with your sleep! A poor night's rest can lower your serotonin levels. Serotonin and other neurotransmitters regulate ejaculation. An imbalance can contribute to premature ejaculation.

Not only does it affect your serotonin levels, but also your physical health. A poor sleep can lead to fatigue the next day, lowering your stamina. It can also lead to increased levels of stress and anxiety.

Stress can lead to premature ejaculation. Ejaculating and orgasming are two separate things – ejaculation is a reflex, whereas an orgasm is an event in your brain. Stress can put your body into fight-or-flight mode, and heightened stress levels can accidentally trigger your ejaculation reflex.

Practicing mindfulness, meditation, or breathing exercises can help lower your pre-sex stress levels. If you're struggling with stress in the moment, try to focus on your partner and the sensations rather than trying to distract your mind. This may seem counterintuitive, but this actually helps to focus your mind and lower your stress response.

Pelvic Floor Exercises for Stamina

Working out your pelvic floor can help improve your stamina and your orgasm control. The pelvic floor is a layer of muscles that support your bladder and prostate. The stronger these muscles are, the more control you have over your orgasms. Not only that, but your orgasms become more intense the stronger your pelvic floor is.

Exercising your pelvic floor can also help you get stronger erections and have better control over your erections. Stronger pelvic floor muscles increase the blood flow to your genitals. It'll keep your prostate healthy too and help you with your bladder and bowel control.

If you want to exercise your pelvic floor muscles, you'll first need to start by identifying them. Try and stop the flow of urine while urinating – the muscles that you're engaging are your pelvic floor muscles. Now you know where your pelvic floor muscles are! A good exercise to start with is to contract your pelvic floor muscles for 3 to 5 seconds, then relax for 3 to 5 seconds. Do this 10 times for a good workout.

The best thing about pelvic floor exercises is that they’re discreet! No one can see that you're doing them. You can do them at work, in the car, or while you're in the shower, no one will be the wiser.

If you'd like to learn more about pelvic floor exercises, read the Pelvic Floor Training for Men guide. You'll learn about all the benefits, exercises, and enhancers that come with pelvic floor training.

Mindful Masturbation Techniques

How you masturbate can build habits that carry over to intercourse. Rushed, hurried masturbation can build habits that contribute to premature ejaculation. Practicing mindful masturbation can rebuild these habits and give you greater orgasm control.

Edging is not just a masturbation technique, but also a way to build up sexual stamina. By edging, you gain greater control over your orgasms. Repeated exposure to the verge of orgasm helps you to control your body when reaching that point during intercourse. Practicing edging helps you to combat premature ejaculation, all whilst enjoying the pleasure that comes with it.

Mindful masturbation is the practice of intense self-focus during masturbation. Focusing on your breathing and rhythm grants you more control over your pleasure and orgasms. Being aware of your own pleasure lets you understand what feels best for you. Applying this knowledge during intercourse can help both you and your partner enjoy sex more. Not only that, but it can help you prevent premature ejaculation.

Try experimenting with your rhythm, grip, and pressure during masturbation. These factors could cause you to orgasm faster or slower when masturbating. Using the same technique during intercourse could help you combat premature ejaculation. It's a game of discovery, so don't feel discouraged if you don't find a technique that works for you right away. Trying all these new techniques is half the fun!

Learn more about mindful masturbation in the Best Male Masturbation Techniques guide. It covers various techniques to try, how to practice mindful masturbation, and the best toys to use for your own self-pleasure.

Tools to Help You Last Longer in Bed

You can increase your sexual stamina in other ways too. Sex toys are great tools to help you last longer in bed and can help with your ejaculation control. They aren't only built for pleasure, but for sexual wellness too.

Cock Rings

Cock rings are a classic sex toy that help strengthen your erection. They do so by restricting blood flow out of your penis, keeping it erect for longer. They can also increase your sensitivity during sex, making your orgasms more powerful. Not only that, but they help to delay your orgasm, keeping the pleasure going for longer. For this reason, they're a great tool for any penis owner suffering from premature ejaculation.

The Share Satisfaction Stamina C-ring Set is a great set of cock rings to begin with. This set comes with 3 different sizes. Use them all at the same time on the balls, penis base, and head for maximum effect. They're made from soft, stretchy silicone, and are easy to clean and store. They're designed for stamina training, making them perfect for levelling up your sexual stamina.

If you'd like to try something a little more advanced, the Cosmo Dual Delight Couples Ring might be for you. Not only does it provide all the benefits of a regular cock ring, but it also vibrates. A vibrating toy brings a whole new level to your masturbation and can help you enjoy a more intense orgasm. They're also great to use with a partner, as it pleasures both you and them.

If cock rings have piqued your interest, you can learn more about them in The 8 Best Cock Rings for Every Type of Pleasure guide.

Stamina Training Units

Masturbators can be a great tool to train your sexual stamina. These toys replicate the feel of penetrative sex with a partner, allowing you to practice the real thing on your own. Using these toys allows you to practice edging and techniques to delay your orgasm, making them perfect for combatting premature ejaculation.

The Pink Lady Stamina Training Unit by Fleshlight is the golden standard of stamina training masturbators. Whilst Fleshlight are mainly known for their realistic replicas, their stamina training masturbator is famous for helping men last longer in bed. Its internal texture replicates the sensation of intercourse, whilst keeping you on the edge of orgasm.

Using a 'regular' masturbator can help train your stamina too. The Satisfyer Mens Classic has a lifelike texture, and an ultra-pleasurable channel designed to milk your penis for all it's worth! The soft material feels like skin, and it's great for realistic practice. Using a realistic masturbator is perfect to practice for intercourse.

Simple Tips to Last Longer During Sex

Here are some tips to help with premature ejaculation:

Change positions or angles to prevent overstimulation

Sometimes, sex feels too good! You or your partner are hitting the right spot, and orgasm can feel inevitable in just a short time. Changing the position or angle can slow down your orgasm, letting you delay ejaculation. It has the added benefit of allowing you to enjoy the sex for longer!

Use pause-and-squeeze or start-stop methods to delay climax

The pause-and-squeeze or start-stop methods are similar to edging. These methods involve getting close to orgasm, then stopping and allowing the sensation to fade before starting again. Using these techniques can allow you to prolong your sex and make your resulting orgasm far more intense.

Communicate with your partner

Communication is key! When you're having sex, you should always be talking to your partner. Make sure to let them know what's working for you, and what isn't. Communicating when you're close to orgasming is important too. That way, your partner can adjust to either ensure you orgasm or to delay it, depending on what you want.

Focus on your breathing, relaxation, and enjoyment, not just your orgasm

Like mindful masturbation, focusing on your breathing can help you relax during sex. You have your best sex when you're relaxed, and it can help prevent premature ejaculation.

Focusing on your own pleasure, your partner, and not worrying about your orgasm can help you stay present in the moment. It also leads to greater intimacy and a far more pleasurable orgasm!

Putting It All Together for Lasting Control

Combining the techniques discussed in this guide is the best way to combat premature ejaculation. One technique on it's own is a good start, but combining two or three of them is much more likely to have an effect. Premature ejaculation can be caused by a variety of factors, and many of these affect each other. Combining everything you've learnt can help improve not only your sexual health, but your general health as well.

Consistency is key! For these effects to become permanent, you need to build these techniques into habits. Making healthy habits is key to positive change, and your sexual health is no different. Communicating your struggles with your partner can help with these changes, as well. They can keep you accountable and help you practice the changes that you make.

Premature ejaculation is nothing to be ashamed of. Many men have been through the same struggles you're going through right now. Making healthy lifestyle changes and changing your sexual habits can make all the difference.

Content Disclaimer:

The information in this article has been fact checked and reviewed for accuracy by Adulttoymegastore’s team of content specialists and sexual wellness experts, including Sex Educator Emma Hewitt.

Adulttoymegastore does not provide medical advice, diagnosis, or treatment for illness. Any information published on this website, either by Adulttoymegastore or its authors, is not intended to be a substitute for medical advice, and you should not take any action before consulting with a medical professional.