To last longer in bed, key strategies include strengthening pelvic floor muscles with Kegel exercises, practicing behavioral techniques like the squeeze and stop-start methods, using more foreplay, and incorporating mental distraction techniques. Maintaining a healthy lifestyle—such as exercising regularly, eating a balanced diet, reducing alcohol intake, and quitting smoking—also enhances sexual endurance. Additionally, communication with a partner and trying different sexual positions or techniques like edging can help delay ejaculation. In some cases, therapy or medical treatment may be needed for ongoing concerns like premature ejaculation or erectile dysfunction.

Behavioral Techniques to Delay Ejaculation

• The stop-start technique involves ceasing stimulation when close to climax, then resuming once the urge subsides.
• The squeeze technique entails squeezing the head of the penis near climax to reduce sensation and delay ejaculation.
• Edging is getting close to orgasm and then stopping stimulation to prolong the act.

Physical Exercises and Lifestyle

• Kegel exercises to strengthen pelvic floor muscles provide better control over ejaculation.
• Healthy habits including regular exercise, balanced diet, limiting alcohol, and quitting smoking improve erectile function and stamina.

Sexual Practice Tips

• Include more foreplay to balance satisfaction and prolong activity.
• Changing positions and pacing during sex can slow down ejaculation.
• Masturbating an hour or two before intercourse can reduce sensitivity and help last longer.

When to Seek Help

If premature ejaculation or erectile dysfunction is persistent and distressing, consulting a healthcare provider or sex therapist is advised for specialized treatment or counseling.