17 Ways To Last Longer in Sex

Lasting longer during sex is a common concern among men and significantly impacts both physical intimacy and emotional connection with a partner. Premature ejaculation or lack of stamina may stem from psychological factors such as anxiety, performance pressure, and low confidence, or physiological causes like hypersensitivity, poor pelvic floor strength, or erectile dysfunction. Fortunately, several medically reviewed, practical, and natural methods are available for men to improve their sexual endurance.

Scientifically supported techniques like edging, Kegel exercises, the squeeze method, start-stop training, medications, and desensitizing sprays, delay ejaculation. Lifestyle changes such as maintaining a healthy weight, limiting alcohol, and avoiding smoking also play a vital role. For those who prefer non-pharmaceutical options, natural supplements and specific dietary choices such as zinc-rich foods, flavonoids, and L-arginine have shown promising results in supporting sexual health and endurance.

Additionally, tools like condoms and delay creams may influence sensation and control behavioral techniques like biofeedback, adjusting sexual positions, and managing stimulation levels further extend sexual performance. Practices such as masturbation before intercourse and stress reduction through exercise and mindfulness also offer support for men seeking to improve their sexual performance naturally.

This comprehensive guide brings together evidence-based methods, lifestyle modifications, and natural remedies to make men last longer in bed and enhance overall sexual satisfaction.

1. Master the Start-Stop Technique for Reliable Control

The start-stop technique is a behavioral method used to improve ejaculatory control by increasing awareness of arousal levels. It involves repeatedly stimulating to the brink of orgasm, then pausing until the urge subsides before resuming. Over time, men build control and delay climax during intercourse. It helps the man last longer in bed.

A 2023 study in PLOS ONE, from LIV Hospital found that men with premature ejaculation who practiced the start–stop technique experienced a significant increase in intravaginal ejaculation latency time (IELT), especially when combined with pelvic floor training. A systematic review of behavioral therapies in the Journal of Sexual Medicine (2015), confirmed the effectiveness of start-stop techniques, showing IELT improvements of 7-9 minutes in some trials. These findings suggest that mastering this method reliably enhances stamina and sexual satisfaction without the need for medication.

2. Use the Squeeze Technique to Delay Ejaculation

The squeeze technique, developed by Masters and Johnson in the 1950s, delays ejaculation by training men to recognize and interrupt the “point of no return.” At this moment, pressure is applied to the penis, often at the glans-shaft junction, reducing arousal and building better ejaculatory control over time to last longer.

A randomized crossover trial in the International Journal of Impotence Research (2001), compared the pause-squeeze technique with SSRIs and sildenafil; the technique increased intravaginal ejaculation latency time (IELT) from about 1 minute to roughly 3 minutes. 

Additionally, according to the StatPearls review, the squeeze technique allows about 64% of men to regain control over ejaculation by applying firm pressure to the penis just before climax, which temporarily reduces arousal and delays ejaculation. However, long-term effectiveness tends to decline, with only about one-third of individuals maintaining ejaculatory control after three years. This suggests that while the technique is effective in the short term, its benefits diminish over time without continued practice or additional supportive therapies.

3. Strengthen Your Pelvic Floor with Kegel Exercises

Kegel or pelvic floor exercises work by strengthening the muscles responsible for ejaculation, allowing men to better control the reflex and delay climax through improved muscular coordination and endurance. Regular practice increases awareness and endurance of pelvic floor performance during sex.

A study published in Therapeutic Advances in Urology (2014), found that 61% of men with lifelong PE gained better ejaculatory control after 20 sessions of pelvic floor muscle (PFM) rehabilitation, through focused contractions of the bulbocavernosus and ischiocavernosus muscles. Another study published in the Asian Journal of Andrology (2018) investigated the long-term effects of a 12-week PFM rehabilitation program, on men with lifelong premature ejaculation. After completing the program, 111 out of 122 participants (91%) showed a significant increase in IELT. 

These findings highlight that pelvic floor muscle training is a highly effective, drug-free approach for managing premature ejaculation, especially when practiced consistently. It not only improves ejaculatory control but also offers long-term benefits for many men.

4. Boost Control with Edging Practice

Edging involves repeatedly approaching the point of orgasm and then pausing, allowing men to build awareness of arousal and develop greater control to delay ejaculation. Over time, this method builds stamina and reduces hypersensitivity during sex. Through this a man can last longer in bed.

A study published in Archives of Sexual Behavior (2019), evaluated the effectiveness of vibrator-assisted start-stop exercises for premature ejaculation in a randomized controlled trial. Participants who used a vibrator alongside manual stimulation three times per week for six weeks experienced notably reduced PE symptoms, with large effect sizes compared to a control group. 

These findings support edging techniques as effective, non-pharmacological strategies for improving ejaculatory control. With consistent practice, it enhances sexual stamina and reduces premature ejaculation symptoms.

5. Reduce Sensitivity with Delay Sprays or Desensitizers

Delay sprays or desensitizers with ingredients like lidocaine or prilocaine reduce sensitivity by mildly numbing the penile skin, which can increase the time to ejaculation during intercourse. This reduced sensitivity slows nerve feedback, delaying the ejaculatory reflex and allowing for improved control and longer-lasting sex.

A study published in the International Journal of Impotence Research (2020), evaluated the effectiveness of an on-demand 5% lidocaine spray in 150 men with lifelong premature ejaculation in a randomized single-blind, placebo-controlled trial. Participants who applied the spray 10-20 minutes before intercourse experienced a significant increase in intravaginal ejaculatory latency time and improvements in PE symptom scores compared to placebo. 

An older study published in International Journal of Impotence Research (2004),  evaluated a topical lidocaine-prilocaine (LP) spray for men with premature ejaculation. Participants applied the spray to the glans penis 10-15 minutes before intercourse, then wiped it off; the average intravaginal ejaculatory latency time (IELT) increased 8-folds and improved satisfaction without compromising orgasm. 

6. Improve Performance with Condoms That Delay Climax

Using condoms, especially thicker or desensitizing ones, enables men to last longer during sex by reducing penile sensitivity, which delays the ejaculatory reflex and enhances stamina.

A clinical study in Translational Andrology and Urology (2022) found that thickened condoms significantly prolonged time to ejaculation in men with premature ejaculation, increased erection duration and rigidity, raised penile vibration threshold (indicating reduced sensitivity), and even boosted serum androgen levels compared to standard condoms. 

In an experiment in The Journal of Sexual Medicine (2015) with 141 young heterosexual men, researchers measured penile vibrotactile thresholds with and without condoms. Condoms increased these thresholds, especially when erect, demonstrating reduced penile sensitivity, which delays ejaculation.

7. Stay Mentally Present by Managing Stimulation Levels

Maintaining mental presence and managing stimulation levels during sex allows men to remain in control of their arousal, delaying the “point of no return” associated with premature ejaculation. Techniques like mindfulness, cognitive distraction, and breath awareness redirect attention away from escalating sexual thoughts or sensations, reducing performance anxiety and improving ejaculatory control.

A randomized controlled study published in the International Journal of Advanced Studies in Sexology (2022) involved 500 men with premature ejaculation. The participants underwent 60 days of mindfulness training, which included meditation, breathing exercises, and body scan techniques. Results showed a significant increase in the time from erection to ejaculation in the intervention group compared to the control group.

A scoping review published in the International Journal of Environmental Research and Public Health (2023) analyzed how mindfulness practices affect men’s sexual activity. The review highlights that mindfulness positively influences sexual function by reducing anxiety, enhancing arousal awareness, and improving ejaculatory control. It also identifies lifestyle and psychological factors, such as stress and physical inactivity, as modifiable through mindfulness interventions to benefit sexual health.

8. Relax Your Mind to Overcome Performance Anxiety

Calming the mind is essential for managing performance anxiety, a common cause of premature ejaculation, as it reduces mental stress and allows men to stay focused and in control during sex.

A review published in Frontiers in Psychology (2019) highlights how sexual performance anxiety significantly impairs sexual function, especially in men. This form of anxiety activates the sympathetic nervous system, which disrupts the natural processes required for arousal, erection, and ejaculation, ultimately leading to premature ejaculation or erectile dysfunction. 

Psychological traits like low self-confidence, perfectionism, and high neuroticism further increase vulnerability. Negative thoughts, fear of failure, and unrealistic expectations sabotages sexual encounters, reducing both endurance and satisfaction. Addressing these underlying cognitive and emotional patterns is essential for improving sexual stamina and confidence in bed.

9. Optimize Your Sexual Endurance Through Masturbation Timing and Technique

Masturbation is an effective technique to improve ejaculatory control and increase sexual stamina. Regular self-stimulation allows men to better understand their arousal levels, making it easier to control and delay climax during sexual activity.

One commonly used method is to masturbate once, then wait approximately 60 minutes before engaging in sexual activity. This leverages the body’s refractory period (the natural recovery phase after orgasm), during which it typically takes longer to achieve a second climax. Practiced over time, this approach enhances self-control, boosts confidence, and supports better sexual performance.

A study published in the Journal of Sexes (2022), found that frequent masturbation in men was linked to improved erectile function and longer ejaculatory latency. Another study published in the Journal of Sexual Medicine (2019) evaluated penis-root masturbation as a behavioral therapy for premature ejaculation. Men who practiced it regularly experienced significant improvement in ejaculatory control over time.

10. Fuel Your Body with Sex-Boosting Foods

Eating a nutrient-rich diet supports longer and stronger sex by improving blood flow, hormone balance, and energy levels, essential factors that enhance endurance and performance.

A study in The Journal of Sexual Medicine (2010) reviewed clinical trials comparing Mediterranean diets to standard diets. It found that men adhering to a Mediterranean-style eating plan which is rich in fruits, vegetables, nuts, whole grains, fish, and olive oil, showed significantly improved erectile function and higher International Index of Erectile Function (IIEF) scores compared to control groups.

A randomized controlled trial published in Nutrients (2019) assessed the impact of daily supplementation with 60 g of mixed nuts (hazelnuts, almonds, and walnuts) over 14 weeks in healthy young men. The study found a significant increase in orgasmic function and sexual desire as measured by the IIEF questionnaire.

Additional nutritional research highlights that zinc-rich seafood (e.g., oysters, shellfish), flavonoid-dense fruits (like berries, cherries, citrus), and dark chocolate increase circulation and support cardiovascular and hormonal health, each contributing to better stamina, erectile consistency, and ejaculatory control.

11. Maintain a Healthy Weight for Better Stamina

Maintaining a healthy weight contributes significantly to improved sexual stamina and longer-lasting sex in men by enhancing hormonal balance, blood flow, and overall fitness, all of which are essential for ejaculatory control.

A meta-analysis published in the Reviews in Endocrine and Metabolic Disorders (2020) reviewed data from 45 studies involving 42,489 men. It found that overweight men were 31% more likely to experience erectile dysfunction (ED) compared to those of normal weight, while men with obesity had a 60% higher risk. Additionally, individuals with ED exhibited significantly higher average BMI and waist circumference, underscoring the importance of weight management for improving sexual health.

A study published in Journal of the American Medical Association – JAMA (2004), evaluated the effect of lifestyle interventions – specifically, a reduced-calorie diet combined with increased exercise, on erectile function in obese men. The findings demonstrated that even modest weight loss and improved physical fitness led to significant improvements in erectile health, highlighting lifestyle modification as an effective, non-pharmaceutical approach to combating erectile dysfunction.

It underscores that maintaining a healthy weight through diet and exercise is a powerful, natural way to enhance sexual performance and reduce the risk of erectile dysfunction.

12. Improve Technique with Strategic Sexual Positions

Exploring strategic sexual positions makes men last longer by reducing penile stimulation intensity and giving the body a chance to recover mid-intercourse. Positions that allow slower, shallower thrusting tend to delay the buildup to climax, making them useful tools against premature ejaculation.

A randomized study published in Andrology (2024) explored the impact of different sexual positions on ejaculation timing. The researchers found that modifying sexual positions, like adopting slower-paced or less stimulating angles, significantly extended time to ejaculation. This insight suggests that strategic position changes like adopting shallow thrusting angles during intercourse may serve as a simple, effective way for men to delay climax and improve ejaculatory control.

Another technique is the Coital Alignment Technique (CAT) is a variation of the missionary position that enhances clitoral stimulation and mutual pleasure. The male partner shifts slightly upward to align the base of the penis with the clitoris, using slow, rhythmic rocking motions instead of thrusting. This promotes continuous contact, better control, and deeper intimacy.

13. Use Biofeedback Therapy to Train Your Body

Biofeedback therapy allows men to see and control their pelvic floor muscle movements, enhancing their ability to manage arousal and delay ejaculation during sex. This enhances the strength and coordination of muscles involved in ejaculation, making sex last longer.

A study in International Urology and Nephrology (2022) compared pelvic floor exercises, dapoxetine, and their combination in men with lifelong premature ejaculation. All three methods improved ejaculation time, but the combination of both worked best. By 12 weeks, men using both treatments lasted over three times longer than at the start.

In a study in Archivio Italiano di Urologia e Andrologia (2014), 55% of patients were cured, with ejaculatory latency increasing from less than 2 minutes to over 10 minutes in many cases. Biofeedback-guided pelvic floor rehabilitation helps men with premature ejaculation improve control by enhancing awareness and timing of pelvic muscle contractions. The technique involves biofeedback, pelvic exercises, and sometimes electrostimulation. 

14. Use SSRI or Dapoxetine medication for PE

Premature ejaculation Medications are a proven option to make men last longer during sex, especially for those experiencing premature ejaculation. Selective serotonin reuptake inhibitors (SSRIs), particularly Dapoxetine, are commonly prescribed to treat premature ejaculation by increasing the time to ejaculation. Dapoxetine is a fast-acting, short-duration SSRI specifically approved for on-demand use in men with PE.

A study in The Journal of Sexual Medicine (2019) found that daily SSRIs like paroxetine could increase ejaculation time by up to 800%. SSRI stands for Selective Serotonin Reuptake Inhibitor. These medications work by increasing the level of serotonin in the brain, which delay ejaculation and improve ejaculatory control. Dapoxetine, a fast-acting SSRI approved for premature ejaculation, showed a 2.5-3x improvement in intravaginal ejaculation latency time in a pooled analysis of five RCTs as per a study in Urology (2015). 

Combination therapy has also shown promising results. Research in European Urology (2005) revealed that pairing SSRIs with PDE-5 inhibitors like sildenafil further improved ejaculatory control and sexual satisfaction, especially in men with coexisting erectile dysfunction.

15. Understand How Circumcision May Affect Sensitivity

Circumcision may influence how long men last during sex by affecting penile sensitivity and ejaculatory reflexes, though findings are mixed and depend on individual factors.

A systematic review in The Journal of Sexual Medicine (2013) found that high-quality studies show no adverse impact of circumcision on sensitivity, sexual function, or ejaculatory latency, suggesting no evidence it shortens time to climax.

In contrast, a prospective study in BioMed Research International (2015) followed 575 circumcised men and 623 uncircumcised controls over one year to assess sexual function changes. Results showed significant improvements in self-estimated intravaginal ejaculatory latency time (IELT), ejaculatory control, sexual satisfaction, and reduced PE severity among circumcised men compared to baseline and controls. A study in Urology Annals (2011) found that removing leftover foreskin in circumcised men greatly improved ejaculatory control. Average time to climax increased from about 1 minute to over 12 minutes after the procedure.

Together, these findings indicate that while circumcision does not harm sexual function, it may provide measurable benefits, including better ejaculatory control, for men struggling with premature ejaculation.

16. Apply Desensitizing Creams as a Quick Fix

Desensitizing creams and sprays are widely used as a quick and convenient fix for premature ejaculation because they work within minutes and offer results from the first use. These products contain local anesthetics, usually lidocaine, prilocaine, or benzocaine, that temporarily numb the penile skin, lowering tactile sensitivity and delaying the ejaculatory reflex.

A key advantage is that they don’t require long-term commitment or systemic changes like oral medications or behavioral therapy. As per an article in Health Technology Assessment (2015), products like TEMPE spray, EMLA cream, and PSD502 increased IELT by 2-5 minutes or more after a single application, often with minimal side effects such as mild numbness or transfer to the partner (if not wiped off). These attributes make desensitizing products ideal for men seeking immediate relief without ongoing treatment or waiting periods.

17. Create a Calm Space by Communicating with Your Partner

Creating a calm, safe space through open communication with your partner reduces anxiety and strengthens emotional intimacy, both of which are crucial for lasting longer in sex. Feeling understood and supported alleviates performance pressure, making it easier to stay focused and in control during intercourse.

A meta-analysis in the Journal of Sex Research (2019), found that couples who talk openly about sex enjoy better sexual function and satisfaction. Communication helped with arousal, orgasm, and overall performance, especially in married couples. It also reduced anxiety and improved sexual connection. 

Additionally, clinical guidelines for treating premature ejaculation emphasize that psychosexual interventions incorporating partner communication and joint exercises significantly improve outcomes. They recommend couples work together on relaxation, pacing, and awareness exercises to normalize sex and enhance mutual confidence.

What are natural supplements that help to last longer?

Natural supplements that support sexual stamina include herbal adaptogens, amino acids, and circulation boosters. Several natural compounds are known to delay ejaculation by reducing anxiety, improving blood flow, or supporting hormone balance. These include:

• L-arginine: An amino acid that boosts nitric oxide levels, improving blood circulation to the penis.
• Ashwagandha: An adaptogen that lowers stress and boosts testosterone, indirectly improving sexual endurance.
• Maca root: Traditionally used to improve libido and stamina.
• Ginkgo biloba: Enhances blood flow and may help delay ejaculation.
• Panax ginseng: Improves energy and may positively influence serotonin levels.
• Zinc and magnesium: Essential minerals for testosterone production and muscular control.

These natural sexual performance supplements may support lasting longer during sex when used consistently and combined with lifestyle changes.

What are the best ways to stop premature ejaculation?

Effective premature ejaculation treatment combines physical techniques, therapy, and medical options. To manage early ejaculation, men can try behavioral methods like the start-stop or squeeze technique to delay climax. Pelvic floor training (Kegels) strengthens muscles that control ejaculation. Cognitive-behavioral therapy helps reduce performance anxiety and control reflexes. In more persistent cases, topical desensitizing creams or prescription drugs like dapoxetine (a fast-acting SSRI) are used. For men seeking complete support, premature ejaculation treatment plans may combine therapy, supplements, and medication for long-term results.

Can you take sildenafil and dapoxetine together?

Yes, sildenafil and dapoxetine can be taken together under medical supervision, and they are combined in dual-action medications like Cenforce D. This combination is clinically used for men with both erectile dysfunction and premature ejaculation. Sildenafil improves erection quality by enhancing blood flow, while dapoxetine delays ejaculation by increasing serotonin levels. Drugs like Cenforce D contain both agents in fixed doses (e.g., 100 mg sildenafil + 60 mg dapoxetine), providing dual benefits in a single tablet. However, taking them together increases the risk of side effects like headache, dizziness, or low blood pressure. Always consult a doctor before combining these medications.

Can you take tadalafil and dapoxetine together?

Yes, tadalafil and dapoxetine can be taken together, especially in men needing support for both erection quality and premature ejaculation. Tadalafil (a long-acting PDE5 inhibitor) and dapoxetine (a fast-acting SSRI) work through different mechanisms, making them safe to combine under medical supervision. This combination is found in medications like Super Tadarise, which contains 20 mg tadalafil and 60 mg dapoxetine. It provides both prolonged erection support and delayed climax. Since both drugs affect blood pressure and the nervous system, dosing should be personalized and guided by a healthcare provider.

Can You Get Pregnant By Premature Ejaculation?

Yes, it is possible to get pregnant from premature ejaculation because sperm can still enter the vagina even if ejaculation happens early. The risk is lower compared to full ejaculation, but it is not zero. Pre cum pregnancy can also occur since precum may carry live sperm. Once sperm reaches the egg, fertilization is possible. This means even without full control, unprotected sex can still result in an unplanned pregnancy.