Last Longer in Bed: The Best Tips to Beat Premature Ejaculation
Premature ejaculation (PE) is a common concern among men and can impact both confidence and sexual satisfaction. If you find yourself finishing too soon and want to last longer in bed, don’t worry—you’re not alone. Many men face this issue, but the good news is that there are effective strategies to help you gain better control.
This guide will explore the best tips and techniques to prevent premature ejaculation so you can enjoy a more fulfilling and pleasurable sex life.
Understanding Premature Ejaculation

Before diving into solutions, it’s important to understand what premature ejaculation is. PE occurs when a man ejaculates sooner than he or his partner desires during sexual activity. It can happen occasionally or be a persistent issue, leading to frustration, anxiety, and even relationship stress.
PE is generally classified into two types:
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Primary PE: Lifelong premature ejaculation that occurs almost every time.
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Secondary PE: Sudden onset of premature ejaculation after previously having normal control.
Several factors contribute to PE, including psychological issues (stress, anxiety, guilt), biological causes (hormonal imbalances, hypersensitivity), and lifestyle habits. The key is finding the right methods that work for you.
Best Tips to Prevent Premature Ejaculation

1. Practice the Start-Stop Method
The start-stop technique involves stopping sexual stimulation just before ejaculation and resuming after the urge decreases. This method trains your body to delay ejaculation over time.
How to do it:
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During foreplay or masturbation, stimulate yourself until you feel close to climax.
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Stop all movement and wait for 30 seconds or until the urge subsides.
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Repeat this cycle a few times before allowing yourself to ejaculate.
2. Try the Squeeze Technique
This is another method that helps delay ejaculation by applying slight pressure to the penis.
Steps:
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When you feel the urge to climax, squeeze the base of the penis gently but firmly.
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Hold the pressure for a few seconds until the feeling subsides.
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Resume stimulation and repeat if necessary.
This technique helps train your body to hold off ejaculation, giving you more control over your orgasm.
3. Strengthen Your Pelvic Floor Muscles
Strong pelvic muscles help in controlling ejaculation. The best way to strengthen them is through Kegel exercises.
How to do Kegel exercises:
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Identify the right muscles by stopping your urine mid-flow.
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Once identified, contract and hold those muscles for 3-5 seconds.
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Relax and repeat 10-15 times in a row.
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Perform these exercises daily for better control.
4. Use the Right Condoms
Thicker condoms or those with numbing agents can reduce sensitivity, helping you last longer in bed. Look for condoms labeled as “delay” or containing benzocaine/lidocaine.
5. Focus on Foreplay and Partner’s Pleasure
Sex isn’t just about penetration. Spending more time on foreplay, oral sex, and other forms of stimulation can increase pleasure for both partners while reducing performance pressure.
6. Control Your Arousal with Mindful Breathing
Deep breathing can help slow down arousal and prevent rapid ejaculation. Try the 4-7-8 technique:
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Inhale for 4 seconds.
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Hold for 7 seconds.
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Exhale slowly for 8 seconds.
Practicing this before and during sex can help manage excitement levels and keep you in control.
7. Change Positions and Pace Yourself
Certain positions can increase sensitivity, leading to quicker ejaculation. Experiment with positions that allow better control, such as:
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Spooning: Provides intimacy while reducing friction.
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Woman on Top: Slows down thrusting and gives more control over arousal levels.
Also, slowing down the pace can help delay climax and enhance the overall experience.
8. Manage Anxiety and Performance Pressure
Psychological factors, including stress and performance anxiety, are major contributors to premature ejaculation. Practicing relaxation techniques such as meditation, mindfulness, and open communication with your partner can help reduce anxiety.
9. Try Desensitizing Creams or Sprays
Topical anesthetics can reduce sensitivity in the penis, helping you last longer. However, use them carefully and wash off any excess before intercourse to avoid numbing your partner.
10. Consider Medications (If Needed)
If PE is persistent, consulting a doctor for medication options may help. Some commonly prescribed treatments include:
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SSRIs (Selective Serotonin Reuptake Inhibitors): Originally used for depression, SSRIs like dapoxetine can help delay ejaculation.
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Tramadol: A painkiller that has been found to prolong ejaculation in some cases.
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Topical anesthetic creams: These numb the area slightly, providing longer-lasting intercourse.
11. Maintain a Healthy Lifestyle
Good physical health contributes to better sexual performance. Consider the following lifestyle improvements:
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Regular Exercise: Improves blood circulation and reduces stress.
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Balanced Diet: Foods rich in zinc (oysters, nuts) and magnesium (spinach, bananas) can support sexual health.
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Avoid Excessive Alcohol and Smoking: These can impair sexual performance and sensitivity.
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Get Enough Sleep: Proper rest is crucial for hormone balance and stamina.
12. Masturbate Before Sex
If you tend to finish too soon, masturbating an hour or two before sex can help you last longer. This helps lower arousal levels and decreases sensitivity during intercourse.
Final Thoughts
Premature ejaculation is a common issue, but it’s not something you have to accept as a permanent problem. By practicing these techniques and making small lifestyle changes, you can gain better control over your sexual performance and improve intimacy with your partner.
Patience and consistency are key. Try different methods, find what works best for you, and remember that sexual satisfaction is about connection, pleasure, and confidence—not just lasting longer.
If the problem persists despite these efforts, consider seeking professional advice from a doctor or sex therapist for personalized solutions.
Take charge of your sex life and enjoy longer, more satisfying moments with your partner!