How to Increase Sex Time: Tips to Last Longer in Bed

For many men, lasting longer during sex is an important part of building confidence and enhancing intimacy with their partner. Premature ejaculation or a shorter duration can sometimes cause frustration or anxiety, but the good news is that there are effective strategies to increase sexual stamina. This guide will explore how to last longer in bed naturally and effectively, offering practical tips, exercises, and lifestyle changes to improve your performance in the bedroom.

1. Practice the Start-Stop Technique

The start-stop technique is one of the most effective methods to delay ejaculation. During sexual activity, when you feel close to climaxing, stop all stimulation and take deep breaths. Resume when the feeling subsides. Repeating this process helps build better control over arousal and increases endurance over time.

2. Kegel Exercises for Better Control

Kegel exercises, also known as pelvic floor exercises, can help strengthen the muscles involved in ejaculation. To perform Kegels:

• Identify the pelvic floor muscles (you can feel them when you stop urination midstream).
• Contract these muscles for 5 seconds, then relax.
• Repeat this process 10–15 times, at least three times a day.

Strengthening these muscles improves control and can lead to longer-lasting sex.

3. Use the Squeeze Technique

The squeeze technique involves gently squeezing the base of the penis when you feel the urge to climax. This pressure temporarily decreases arousal, giving you more time before ejaculation. Regularly practicing this method can help improve stamina over time.

4. Focus on Foreplay

Sex isn’t just about penetration. Engaging in longer foreplay can reduce the pressure to perform while allowing both partners to enjoy a satisfying experience. Activities like kissing, touching, or using erotic toys can enhance intimacy without rushing to the climax.

5. Try Desensitizing Products

Desensitizing sprays or condoms with numbing agents like benzocaine or lidocaine can help reduce penile sensitivity. These products delay ejaculation and allow you to last longer during intercourse. Always choose reputable brands and consult a doctor if needed.

6. Manage Performance Anxiety

Stress and anxiety about sexual performance can lead to premature ejaculation. To combat this:

• Practice mindfulness and relaxation techniques like meditation or deep breathing.
• Focus on the pleasure and connection rather than worrying about lasting longer.
• Consider talking openly with your partner about any concerns to reduce pressure.

7. Improve Physical Fitness

A healthy body leads to better stamina in bed. Engage in regular cardiovascular exercises like running, swimming, or cycling to boost endurance. Strength training and flexibility exercises, such as yoga, can also improve blood flow, which is essential for maintaining stronger erections and lasting longer.

8. Maintain a Healthy Diet

Certain foods can naturally enhance sexual stamina and overall performance. Include these in your diet:

• Bananas: High in potassium, they improve blood circulation.
• Dark chocolate: Boosts mood and enhances libido.
• Oysters: Rich in zinc, which supports testosterone production.
• Nuts and seeds: Packed with healthy fats and energy-boosting nutrients.

Avoid heavy meals, excessive alcohol, and processed foods before sexual activity, as they can reduce energy levels.

9. Use Breathing Techniques

Slow, deep breathing can help calm your body and mind during sex. Try inhaling deeply for 4 seconds, holding for 4 seconds, and exhaling for 6 seconds. This reduces tension, helping you last longer.

10. Seek Professional Guidance

If premature ejaculation persists despite trying natural methods, consult a doctor or sex therapist. They may recommend treatments such as:

• Medications like selective serotonin reuptake inhibitors (SSRIs) to delay ejaculation.
• Counseling to address psychological factors affecting performance.

Conclusion

Increasing sex time is achievable through a combination of techniques, lifestyle changes, and open communication with your partner. By practicing methods like the start-stop technique, improving your fitness, and focusing on emotional intimacy, you can enhance your stamina and enjoy more satisfying sexual experiences.

Remember, every individual is different, so find the approach that works best for you and your partner. Building confidence and enjoying the journey together is what truly matters.