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Cardio will also help boost your metabolism, improving circulation to your heart, lungs, and penis. Working out has even been shown to stimulate the release of endorphins, which can help you release tension, stay calm, and enjoy sexual contact, lowering the chances of you climaxing prematurely.

The best way to strengthen the pubococcygeus muscle PC muscle , which helps control ejaculation, is to perform kegel exercises. The easiest way for you to find the PC muscle is to stop the flow of pee when you use the bathroom.

You're using the PC muscle to do that! To do kegels, quickly clench and release the PC muscle repeatedly for 10 seconds.

Do three sets, with a second break between sets. Once you're into a good routine, you can start busting out your new skill while having sex.

Contract your PC muscle when you're close to orgasm, and you ought to be able to put a lid on things until everyone is ready.

The name we give to every other time of sexual play besides intercourse is frankly a misnomer. Kissing, massage, frottage, manual, and oral stimulation doesn't have to go before anything.

Returning to outercourse—a less misleading name for non-penetrative sex play—is both a good way to make sex less scripted and slow the action down.

But that's not all. In a study published in the Journal of Sex and Marital Therapy , only about 18 percent of women respondents said that they had orgasmed through intercourse alone, so including other acts in your sessions increases your chances of satisfying your partner.

A man's refractory period is the length of time between when he ejaculates and when he can achieve and maintain another erection.

According to the International Society for Sexual Medicine , that period is different for every individual man, but it generally does get longer with age.

However, this intermission is a great opportunity for a man who's recovering to turn his attention to pleasing his partner.

And because many men experience less sensitivity during an encore performance, the second round of intercourse is likely to last longer.

For some men, masturbating to completion an hour or two before sex can make the main event last longer. However, if you have a refractory period on the longer side, masturbating may prevent you from being able to climax again when you're with your partner.

Provided you don't have any pressing appointments, taking breaks during your session is a simple and effective way to slow down sex , savor the moment, and increase your mutual satisfaction.

When things feel as though they are reaching a conclusion prematurely, stop and do something that buys time.

Return to kissing, cuddling, massage, sensation play—whatever you and your partner prefer. But it can have other benefits.

A study published in the International Journal of Urology showed that Sildenafil can also be effective for treating premature ejaculation.

The methods above should markedly improve your sexual stamina and hopefully, provide an answer to how to last longer in bed.

But making eye contact with your partner is not only a great way of getting real-time sexual feedback—it can also be employed as a synchronizing signal.

It's also a gesture of respect, understanding, and interest, so more of it is highly likely to make sex not just longer but better for you and your partner.

In some situations, your partner may want to consider seeing a doctor. Guys can check in with a urologist to see what the issue is and what steps can be taken.

Want to get the hottest sex positions, the wildest confessions, and the steamiest secrets right to your inbox? Sign up for our sex newsletter ASAP.

United States. Type keyword s to search. Today's Top Stories. Khadija Horton Getty Images. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Related Story. Frank Kobola Frank is a contributing writer for Cosmopolitan. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.

You may be able to find more information about this and similar content at piano. Advertisement - Continue Reading Below. You can also try masturbating a few hours before sex to help delay your climax.

In addition to learning how to slow down, exercise the muscles that control ejaculation, which you can find by stopping urination midstream or preventing yourself from passing gas.

Once you locate your pelvic floor muscles, tighten them for 3 seconds, then relax them for 3 seconds, 5 to 10 times. While having sex, you can also distract yourself by thinking about mundane things, like work, when you feel close.

Alternatively, try a thicker condom to reduce sensitivity. To learn how to try new positions to last longer during sex, keep reading!

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Learn why people trust wikiHow. Explore this Article methods. Related Articles. Article Summary. Method 1 of Relax and encourage yourself.

Anxiety and self-doubt are major mood killers, so try to be optimistic. Approaching sex with confidence, self respect, and a positive attitude can make all the difference for both you and your partner.

You can deal with this! Work on lasting longer during masturbation. Trying to reach climax as quickly as possible during masturbation can train your body to expect a quick finish.

Start doing pelvic floor exercises. Exercising the muscles that control ejaculation can help you last longer.

To identify these muscles, stop urination midstream and tighten the muscles that prevent passing gas.

To exercise them, tighten them for 3 seconds, relax for 3 seconds, then repeat 5 to 10 times. As you strengthen the muscles, aim for 3 sets of 10 repetitions per day.

Try to only tighten those muscles that help control urination and passing gas. Breathe normally as you exercise, and avoid holding your breath. Cut down on alcohol other drugs.

Alcohol and other substances can cause premature ejaculation, erectile dysfunction, and other performance issues. Avoid drugs and alcohol before sex and try to cut down your overall use.

Find a regular sexual partner if possible. If you typically date around, consider settling down with someone. Being intimate with one person can help you become more comfortable and confident during sex.

Method 2 of Try stimulating your partner first. Give your partner some attention without stimulating yourself or letting them touch your sensitive parts.

Use slower movements. Taking your time can help you last longer, so try to prioritize the journey over the destination. Approach sex like a sensual dance instead of just a series of rapid movements.

Try new positions. Changing positions can help you refocus your attention and reset your excitement level. Further, trying new positions can teach your body to get out of its normal routine.

Take slow, deep breaths when you feel close. Slowing your breathing as you feel close to climaxing can help shut down the orgasm reflex. Take a slow, deep breath and expand your belly as you inhale.

Hold your breath for 2 or 3 seconds, then exhale slowly. Think of something else for a moment. When you feel close, try to distract yourself by thinking about something non-sexual, like work, sports, a TV show, or school.

Temporarily diverting your attention can help you relax and slow down. You still want to be present and stay focused on pleasing your partner.

Try taking breaks. The stop and start method involves withdrawing from your partner when you feel close. Take a break for about 30 seconds, then start having sex again.

Repeat the stopping and starting technique until you and your partner are both ready to climax. Give the squeeze method a shot.

To use the squeeze technique, withdraw from your partner when you feel close. You or your partner then gently squeeze the part of the penis where the underside of the head meets the shaft.

Squeeze for a few seconds, then wait about 30 seconds before starting to have sex again. Method 3 of Wear a thicker condom.

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Fortunately, Lifehacker has you covered with plenty of resources. One of the ironic things about performance issues is that many men end up over-emphasizing intercourse - the one sexual activity that actually requires the cooperation of your penis.

But the reality is that you can pleasure your partner in so many other ways. That will also help give your confidence a boost.

During the actual act of intercourse, you can help yourself last a lot longer by not rushing your way straight through. Here are some ways to do that:.

Finally, a note about numbing sprays and creams. These kinds of products make you last longer in the bedroom by dulling the sensations that you feel.

Vanessa Marin is a sex therapist who helps people have way more fun in the bedroom. Head over to www. Everything you need to know about and expect during.

The A. After Hours. Vanessa Marin. Filed to: sex. HP Spectre x 2-in-1 Vanessa Marin Posts Twitter. Share This Story. Counselling allows you to address the underlying issue.

The counselling can be combined with a medical regime that addresses the problem in the short-term. Once the counselling has resolved the issue, medical treatment can be ceased.

We have partnered with Thinkwell to offer private counselling. Click here for more information. How to last longer in bed.

Visit our ED clinic for advice and treatment Visit our PE clinic for advice and support Want help to last longer in bed?

Premature Ejaculation Premature ejaculation PE is a very common problem, and one which affects most men at some point. Primary PE is often psychological, and starts when the man first becomes sexually active.

It can then remain a lifelong issue. Secondary PE occurs later in life and can be caused by both psychological and physical factors.

Stress, anxiety, depression are all possible causes. Prescription treatments for both types of PE can be found below. Ways to last longer in bed Whether you experience premature ejaculation, erectile dysfunction, or whether you just want to hold out longer than you already do, here are some tips on how to last longer in bed: Foreplay : Sex is more than simply penetration.

Foreplay can greatly increase the sexual experience in terms of both time and pleasure. More details can be found here.

Mental Distraction : An old classic. During sex focus on your attention on something deeply unerotic such as multiplication tables.

This can reduce the enjoyment of the act itself but is often effective in delaying ejaculation. Slow Down : Generally, the faster the man has sex, the quicker he ejaculates.

Rapid, hard thrusts result in a faster climax. A slower, more measured technique means the penis tip is less stimulated and ejaculation delayed.

It also allows for greater control over ejaculation. Masturbate : Masturbation is perfectly healthy and natural.

Masturbating regularly can help build up your stamina and thus enable you to last longer during sex.

You can also practice behavioural techniques while masturbating so you are more comfortable using them during sex. Condoms : Condoms decrease sensitivity and therefore usually increase the time taken to ejaculate.

They also have the added bonus of preventing sexually transmitted disease and unwanted pregnancies. An open attitude towards sex should also relax you more and lessen the nerves that cause a swift ejaculation.

Treatments Men who regularly experience premature ejaculation or erectile dysfunction may find treatment is the best option.

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