Sexual stamina refers to how long a man can maintain energy, arousal and performance during sex. While no strict time defines “good” stamina, lasting power impacts enjoyment for both partners. Many men seek ways to increase endurance in the bedroom. This guide provides 13 lifestyle changes and techniques based in science to help men boost their sexual staying power.
Focus on Extended Foreplay
Rushing into penetration overlooks foreplay, but lingering on buildup greatly enhances sexual experiences. Through touching, kissing and oral sex, foreplay builds arousal, lubrication and satisfaction. Avoid treating foreplay like a prerequisite for sex. Thoroughly savor every moment instead of hurrying to intercourse. This helps delay ejaculation while ensuring both partners relish intimate contact.
Try the Start-Stop Method
This technique involves ceasing stimulation when ejaculation feels imminent, breathing deeply, then resuming once urgency subsides. Repeating this sequence trains the body to prolong climax. Start-stop allows men to enjoy prolonged penetration without immediately ejaculating. It also helps build confidence in controlling ejaculation timing.
Vary Sexual Positions and Locations
Trying new positions, locations and sexual techniques prevents bedroom boredom which can quicken ejaculation. Switch intercourse positions to alter friction. Make love in exciting, unconventional spaces in your home. Act out steamy fantasies to introduce novelty and passion back into your sex life. Surprising your partner with creative new adventures also strengthens emotional intimacy.
Reduce Anxiety and Stress
Anxiety and stress often sabotage sexual stamina by distracting the mind and decreasing arousal. Chronic worry and tension increase cortisol, which can diminish testosterone essential for optimal sexual functioning. Managing stress through relaxing activities, exercise, social support, therapy or medication can delay ejaculation.
Quit Smoking
Smoking is strongly linked to erectile dysfunction and reduced endurance. Nicotine constricts blood vessels, impairing blood flow essential for erections and genital arousal. Quitting remarkably improves sexual health, responsiveness and stamina. Less smoking-induced fatigue also equates to more energy in the bedroom.
Communicate Openly with Your Partner
Candor enhances sex by relieving tension, deepening intimacy and preempting misunderstandings. Discuss preferred stimulation techniques, new fantasies, anxiety triggers or relationship issues impacting your sex life. Listen attentively to your partner’s preferences and concerns. Mutual empathy around sexual needs strengthens bonds while leading to more exciting, prolonged lovemaking.
Exercise Regularly
Routine workouts promote stamina through improving heart health, endurance and confidence. Aerobic activity enhances circulation, while strength training can raise testosterone and growth hormone levels. Exercises activating the pelvic floor also benefit sexual functioning. Staying active leads to better sexual performance while reducing fatigue.
Manage Any Underlying Health Conditions
Chronic illnesses like diabetes, obesity and heart disease often impair sexual functioning. Following doctor’s orders to control these conditions prevents worsening symptoms. If health problems persist, continue open communication with your partner and healthcare provider. Some medications also affect endurance, so discuss any sexual side effects.
Try Kegel Exercises
Named after the doctor who created them, Kegels strengthen pelvic floor muscles involved in arousal, erections and ejaculation. To perform:
- Stop urine flow mid-stream to identify these muscles.
- Contract these muscles for 5 seconds, then relax for 5 seconds.
- Repeat 10 times, 3 times per day.
Kegels improve control over ejaculation while intensifying orgasms. Consistency is key for the best results.
Masturbate Before Sex
Masturbating prior to partner sex helps delay climax later on. Having an orgasm beforehand decreases hypersensitivity and urgency. For most men, refractory time between orgasms extends intercourse. If your partner is willing, incorporate mutual masturbation into foreplay.
Try Ejaculation Control Condoms
Condoms reduce sensation which can help intercourse last longer. Specialty condoms containing numbing agents or desensitizing creams can further prolong ejaculation when used carefully. Try them during self-stimulation first to judge impacts on arousal and erection quality. If no problems occur, use them during partner sex per directions.
Discuss Medications with Your Doctor
Several prescription treatments address premature ejaculation when behavioral strategies are insufficient. These include antidepressants, topical anesthetics and phosphodiesterase type 5 inhibitors like Viagra. Always consult a physician before taking these drugs, which carry side effects and risks. Your doctor can discern if medication is appropriate for your circumstances.
Practice Mindfulness
Mindfulness directs focused attention to the present moment. It reduces performance anxiety and mind-wandering during sex which often quicken ejaculation. Meditation cultivates mindfulness. While having sex, concentrate solely on sensory input like your partner’s touch instead of overanalyzing pleasure. Breathe deeply and rhythmically to remain in the intimate experience.
Conclusion:
Employing science-backed techniques for improving sexual stamina can prolong enjoyment and intensify intimacy. Prioritize foreplay, mindfulness, communication and health-promoting lifestyle changes. Experiment with positions, settings and techniques to prevent monotony which can hasten ejaculation. Seek medical guidance if natural solutions are insufficient for developing staying power. Remaining patient with yourself throughout the process can help sustain motivation.
Reference
- Mayo Clinic. “Erectile dysfunction – Symptoms and causes.” , 2021, https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/symptoms-causes/syc-20355776. Accessed 24 Sep. 2023.
- Holland, Kimberly. “Therapy for Every Budget: How to Access It.” , 2020, https://www.healthline.com/health/therapy-for-every-budget. Accessed 24 Sep. 2023.
- Mindful Staff. “What Is Mindfulness?” , 2014, https://www.mindful.org/what-is-mindfulness/. Accessed 24 Sep. 2023.
