How to Last Longer in Bed

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• Biofeedback

Biofeedback is a process to retrain your brain and is used in a few different therapeutic areas. When it comes to premature ejaculation, biofeedback involves measuring electrical signals in the brain to delay an orgasm.

If you want to try biofeedback, you’ll need to visit a physical therapist or doctor’s office that specializes in or has experience with the technique. During your session, your doctor or therapist will monitor your sensation during masturbation or other forms of stimulation.

Your doctor will use the measurements to help guide you in performing visualizations, exercises, or other techniques to help you last longer during sex.

Dr. Philip Werthman, urologist and director of the Center for Male Reproductive Medicine and Vasectomy Reversal in Los Angeles, CA, says this is a viable solution for some men.

• Edging

Edging is the non-medical version of biofeedback. With edging, you masturbate to bring yourself to just about ejaculation (or the “edge”) and then stop all stimulation activity.

The idea is for you to become comfortable and knowledgeable about your sexual arousal so you can prevent unwanted, early ejaculation.

As a bonus, if you’re with your partner, edging can increase your sexual experience once you do ejaculate.

• Pelvic exercises

Your pelvic floor muscles help support both your bladder and ejaculation. Exercises that help strengthen this muscle group may help improve your ability to delay an orgasm.

According to Dr. Christopher Asandra, chief medical officer with NuMale Medical Center, Kegel exercises may be able to help biological men as much as they do biological women. But they require a consistent commitment. They work by strengthening the pubococcygeus muscle.

“To do Kegel exercises, flex the same muscle you would use to stop the flow of urine,” he said. “Clench this muscle for 10 seconds, then release, aiming for at least three sets of 10 reps each day.”

• Desensitizers

Desensitizing creams and gels work to lessen the sensations in your penis.

Unfortunately, most of these creams may also desensitize the tissues in your partner too. Because of this, it’s recommended to wipe or clean off the products from the penis before penetration.

Asandra says there’s one product he recommends, called Promescent, that absorbs well enough so your partner isn’t affected.

Before you use a desensitizer, it’s important to note that these creams and gels typically contain local anesthetics, which can prove dangerous if used too frequently or in excess. Always follow the recommendations on the product, or better yet, talk with a doctor before using one to get the pros and cons of desensitizers.

• Adult circumcision

A somewhat dramatic solution is adult circumcision, or the removal of the foreskin.

A 2015 study showed promising results for people who got circumcised. They noted that many of the people in the study found an increased control over when they organism or a positive effect on premature ejaculation once circumcised.

In other words, if you find you have trouble lasting and have an uncircumcised penis, talking with a doctor with experience in circumcisions may help you decide if this method is right for you.

• Masturbation

Masturbation may help with preventing premature ejaculation. If you masturbate shortly before intended sexual intercourse with your partner, you may find that you can delay your orgasm during sex with your partner.

You also might find that you can use masturbation as a therapeutic massage. According to a small 2019Trusted Source study, researchers found that penis-root masturbation may help you delay your orgasm. They found that stimulating the root of the penis until ready to ejaculate and then backing off helped to increase the time it took to ejaculate during sex.

To perform penis-root masturbation, you need to place both thumbs near the base of your penis and rub both in a circular motion or up and down. You need to continue the motion until you just about reach an orgasm and then back off.

• Find your optimal weight

If you find you’re experiencing premature ejaculation, maintaining a moderate weight may improve your performance in bed. According to a 2017Trusted Source study, researchers found that people with three or more of the following conditions have an increased likelihood of premature ejaculation:

high blood pressure
low levels of “good” cholesterol
waist circumference of 40 or more inches
elevated blood sugar levels
elevated blood triglycerides
“We know that obesity, high blood pressure, and diabetes are major causes of erectile dysfunction, so treating the underlying problem may be beneficial,” said Werthman.

• Change up your diet

Certain dietary changes may also help you delay ejaculation.

According to Werthman, some specific foods may increase the amount of free testosterone in your body, which is necessary for healthy erectile function.

“Certain foods, like fenugreek (an herb), can increase free testosterone,” he said. “As a matter of fact, fenugreek is the source of the compounds called Testofen, found in many over-the-counter supplements.”

Note: An increase in free testosterone does not definitively correlate to lasting longer in bed (or “longer ejaculatory latency”), so this method may not prove as fruitful as others.

As with any dietary change, it’s a good idea to run your decision by your doctor first, as they may know if any specific herbs or supplements could interact with medications you’re already taking.