Premature ejaculation (PE) is considered a fairly common male sexual dysfunction with a prevalence rate of around 30 percent. It is defined as ejaculation that occurs before or shortly after penetration and over which a man has no control. Men also need to feel distressed about their inability to control ejaculation to get a diagnosis of PE.
However, recently, medical experts have started to doubt that PE is a legitimate disorder. A review published recently in Clinical Anatomy even suggested that PE should not be defined as sexual dysfunction. The same review also states that men can learn how to have more control over their ejaculation time with exercises and techniques.
If you fall in the 30 percent of men struggling to last longer, consider these five exercises to gain more control over your bedroom performance.
This form of behavioral therapy or exercise, if you wish to call it that way, is the one that’s most often recommended for men with PE. However, research has yet to find if this method is truly effective in treating PE successfully, as stated in one systematic review published in Sexual Medicine.
The method involves stopping sexual activity when you’re at the mid-level of excitement. For some men with PE, identifying when they’re almost reaching “the point of no return” is difficult, but the start-stop technique can help.
It’s best first to practice the start-stop technique when masturbating before trying it when you’re with your SO. This is simply because you’ll feel less anxious during masturbation that during sex, allowing you to focus more on your excitement levels and learning when to stop.
To do the start-stop technique, simply focus on your excitement level and stop stimulation when you’re somewhere in the middle of your excitement, let your sexual excitement subside, and start again.
Kegel exercises for men
Originally, Kegel exercises were designed for pregnant and nursing women, and their goal was to help with urinary incontinence following childbirth. However, today, we know that Kegels can help with so much more, including PE. The exercises involve contracting the pelvic floor muscles in order to strengthen them and improve their functioning.
These exercises, also called pelvic floor training, were found to be promising in the treatment of various sexual dysfunctions in men and women, including PE. The pelvic floor plays a key role in orgasms and ejaculation, and researchers believe that a weak pelvic floor can result in sexual dysfunction.
To give Kegel’s a try, you first need to locate the group of muscles you will be training. To do so, stop urine flow mid-stream, and you’ve now identified the group of muscles you will be squeezing. You can squeeze your pelvic floor muscles for a few seconds, then release them and repeat these two steps for up to several minutes daily.
Aerobic exercises like running, swimming, cycling, walking, skiing, and hiking may be just what you need to fight premature ejaculation. Aerobic exercising increases serotonin levels in the brain, as explained by Simon N. Young in the Journal of Psychiatry & Neuroscience, and serotonin was found to play a key role in premature ejaculation.
Serotonin is a type of neurotransmitter whose low levels were linked to depression. As a result, experts developed antidepressants to restore serotonin levels. You’ll also frequently hear that antidepressants and other serotonin-raising medication are prescribed to men with PE, and their efficiency seems to be moderate.
But taking antidepressants, in the long run, is not an option as antidepressants cause side effects like low libido and erectile dysfunction. In other words, you’d be replacing one sexual dysfunction with another by relying on antidepressants as your PE cure. Instead, take up aerobic training to boost your serotonin levels naturally, and the results may show not just in your mood but in your bedroom performance as well.
The squeeze technique
The squeeze technique involves firmly squeezing the shaft of your penis with your fingers in order to reduce the hardness of your erection. You should do this during sex and when you feel you’re mid-way in your excitement.
Naturally, when your erections subside, there’s no chance that you’ll ejaculate, making this technique a sure way to stop your PE from cutting your bedroom time short. This technique was found to be especially effective in helping men gain control over their ejaculation time when compared to other behavioral therapies for PE.
On the downside, the squeeze technique, just like any other behavioral treatments for PE, take away a lot of the spontaneity and lust involved in a fulfilling sex act. When men need to focus excessively on not finishing before she does, they will simply not enjoy the experience as much as they could if they did not have PE in the first place.
Yoga is considered as a form of physical exercise, a spiritual practice, and as a type of complementary and alternative therapy. The therapeutic effect of gentle stretching, breathing, and meditation involved in most yoga sessions was found to be superior to other forms of exercising therapies.
According to one study published a long time ago in the Journal of Sexual Medicine, yoga also provides a therapeutic effect on PE sufferers. A possible explanation for this could be that yoga provides significant stress relief while also increasing one’s insight into the body and mind – all things that could help men develop more control over their PE.
Premature ejaculation is often a painfully embarrassing problem for most men. What’s even worse is the fact that most men with PE find it very difficult to treat their problem with both complementary and conventional therapies.
Exercising and various techniques are often recommended as a safe and natural approach to treating PE with mixed results. If you’d like to treat your problem safely, consider the options listed in this article and see if any help. After all, they’re free, simple, and safe, so you really have nothing to lose.