How to Delay Ejaculation and Last Longer in Bed (Proven Methods)

How to Delay Ejaculation and Last Longer in Bed

Updated for 2026 | Evidence-Based Guide

Lasting longer during sex is a common concern amongst men. Whether ejaculation happens sooner than desired or you simply want better control, there are proven strategies that can help improve endurance, confidence, and satisfaction.

Key Takeaways:

• Ejaculatory control can improve with training and awareness
• Pelvic floor exercises show strong scientific support
• Lifestyle habits influence sexual performance
• Medical options exist when self-help methods are not sufficient

Understanding Premature Ejaculation

Premature ejaculation occurs when climax happens earlier than desired and causes distress. Research suggests that between 30% and 70% of men experience this issue at some point in their lives.

It may be lifelong or develop later due to stress, hormonal changes, health conditions, or psychological factors.

1. Improving Awareness Through Biofeedback

Biofeedback is a therapeutic technique that helps individuals recognize physical signs of rising arousal. By learning when ejaculation is approaching, men can better regulate stimulation and delay climax.

This method is typically guided by trained professionals and may involve relaxation or muscle control exercises.

2. Practice the Stop–Start (Edging) Technique

Edging involves stimulating yourself close to ejaculation, stopping until arousal decreases, then resuming. Repeating this process helps train better control during sexual activity.

Over time, edging can extend the time before climax and reduce performance anxiety.

3. Strengthen Pelvic Floor Muscles

Pelvic floor muscles play a direct role in ejaculation,strengthening these muscles through Kegel exercises has been shown to improve ejaculatory control.

How to perform Kegels

• Contract the muscle used to stop urination
• Hold for 5–10 seconds
• Relax for 5 seconds
• Repeat 10–15 times, 2–3 sets daily

Clinical studies published in urology journals report significant improvement in men who practice pelvic floor training consistently.

4. Desensitizing Products

Topical sprays or creams can temporarily reduce sensitivity. These products may help delay ejaculation but should be used carefully and according to instructions.

Excess product should be removed before penetration to avoid numbing a partner.

5. Use Masturbation as Training

Practicing controlled stimulation during masturbation can improve endurance during partner sex. Techniques include edging and focusing on slower stimulation patterns.

6. Maintain a Healthy Weight

Conditions such as obesity, high blood pressure, and elevated blood sugar are associated with sexual dysfunction. Improving overall health can positively affect performance.

7. Dietary Considerations

While no food guarantees longer performance, a balanced diet that supports hormonal and cardiovascular health may help.

• Lean proteins
• Fruits and vegetables
• Healthy fats such as omega-3s
• Zinc-rich foods

8. Manage Arousal Before Penetration

Entering penetration at peak arousal increases the likelihood of early climax. Slowing down, extending foreplay, and delaying penetration can help maintain control.

9. Experiment With Sexual Positions

Certain positions reduce stimulation and allow better control. Adjusting rhythm and position can naturally prolong sexual activity.

10. Stay Mentally Present

Mindfulness during sex—paying attention to breathing and bodily sensations—can improve awareness and control. Distraction techniques are generally less effective.

11. Condoms for Sensitivity Control

Condoms reduce stimulation and may help delay ejaculation. Some are designed specifically for this purpose and also offer protection against STIs and unintended pregnancy.

12. Medical Treatment Options

In some cases, doctors may prescribe medications such as selective serotonin reuptake inhibitors (SSRIs). These are used off-label and should only be taken under medical supervision.

Frequently Asked Questions

How long should sex last?

There is no universal standard. Satisfaction, comfort, and communication matter more than duration.

Does drinking water help you last longer?

Hydration supports general health, but there is no direct evidence that it delays ejaculation.

Does ibuprofen improve sexual endurance?

No. Ibuprofen has no proven effect on ejaculatory control.

Bottom Line

Delaying ejaculation is achievable for many men through a combination of physical training, awareness, lifestyle improvements, and professional guidance when necessary.

If the issue persists or causes distress, consulting a healthcare professional is recommended.

References

• Mayo Clinic – Premature Ejaculation Overview
• Cleveland Clinic – Male Sexual Dysfunction
• Therapeutic Advances in Urology
• International Society for Sexual Medicine (ISSM)