Lasting longer in bed is a common concern for many men, and struggling with having control from time to time is completely normal. However, when this occurs consistently, it may indicate Premature Ejaculation (PE), a condition in which ejaculation happens sooner than desired, often within one minute.
The good news is that lasting longer is something you can improve. When you start focusing more on how the body reacts, making smaller changes to improve mental and physical health, you can gradually boost your sexual endurance.
From focusing on a healthy diet to using techniques like the squeeze method, this article explores some natural ways to last longer in bed for a better sexual performance.
How to last longer in bed naturally
Natural remedies are all about making healthy lifestyle adjustments that support better stamina, control, and confidence during sex. These methods focus on enhancing your physical well-being, managing stress, and using simple techniques that help you maintain control over your orgasm.
This section will look into such options in detail.
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Masturbation techniques
These techniques are ways to stimulate yourself for pleasure while also learning how to stay in control. With solo practice, you start noticing how the arousal builds and what pushes you closer to climax. That awareness helps train the body to slow things down and delay ejaculation, which is particularly useful for sexual issues like Premature Ejaculation.
Here are some effective masturbation techniques that you can opt for.
Start-stop technique
The start-stop method is a well-known behavioral technique designed to improve control over ejaculation by training you to recognize and manage rising arousal levels. By repeatedly pausing stimulation just before climax, the body and mind gradually learn to delay ejaculation more effectively.
An added advantage of this method is that it helps reduce Performance Anxiety. As control improves, confidence increases, making it easier to stay relaxed during sexual activity, an essential factor for men whose Premature Ejaculation is linked to stress or anxiety.
Squeeze method
The squeeze method is a behavioral approach designed to delay ejaculation by lowering arousal when it becomes too intense. It works by applying gentle pressure to certain areas of the penis, such as the underside of the penis head or the glans ridge/base, just before climax, which briefly suppresses the ejaculatory reflex. With repeated practice, this technique improves arousal awareness, strengthens control, and helps increase staying power during sexual activity.
A key benefit of the squeeze method is its immediate effect on arousal, making it particularly helpful for men who ejaculate rapidly and need a clear physical signal to pause.
Ballooning technique
The ballooning technique is an arousal-control strategy used to help delay ejaculation by training the body to remain at a high yet controllable level of excitement for more extended periods. Instead of stopping stimulation completely, you slow down or reduce intensity just before reaching the point where ejaculation would occur. This helps you better recognize the arousal patterns, build stamina, and improve overall ejaculatory control.
An essential advantage of ballooning is that it closely reflects real-life sexual situations, making the control developed through practice easier to apply during partnered sex. When combined with Kegel exercises, which strengthen the pelvic floor, the technique can further enhance endurance and sexual confidence.
Diet and nutrition
There are certain foods that help boost stamina, which is essential for lasting longer during sex. These foods improve blood flow, support steady energy, and help you stay in control over your ejaculation.
At the same time, some foods can slow you down or make it harder to manage arousal. Being aware of what to eat and what to avoid can significantly improve your endurance in bed.
Foods to include
Foods like bananas, chocolate, watermelon, and spinach enhance Nitric Oxide (NO) production, thereby relaxing blood vessels, improving blood flow, and promoting arousal and erectile quality. Fatty fish like salmon and nuts such as almonds and walnuts promote heart health and better blood circulation. Strong cardiovascular function plays a key role in improving sexual stamina and maintaining firm erections.
Improved erections can boost confidence, which may indirectly help with Premature Ejaculation when anxiety or performance stress is a contributing factor.
Foods to avoid
Processed and fried foods reduce your heart circulation, while sugary drinks and snacks can cause weight gain and hormonal issues that lower testosterone. This can reduce sexual arousal and blood flow to the genitals, making it more difficult to maintain firm erections and last longer in bed.
Additionally, consuming excessive soy may disrupt hormone balance, and high-sodium foods can increase blood pressure and reduce genital blood flow. Red meat and hormone-heavy dairy may disrupt libido, artificial sweeteners can affect energy, and excessive alcohol weakens nerve control and endurance.
Lifestyle changes
Maintaining a healthy lifestyle is essential for your overall well-being. Your daily habits significantly impact your energy, stress levels, blood flow, and confidence, all of which affect how long you last in bed. With a few simple, consistent changes, you can boost stamina, gain better control, and feel more relaxed during sex.
Here are some positive lifestyle changes that you can incorporate into your life.
- Aim for 7-9 hours of quality sleep each night. This can help improve testosterone, mood, and sexual energy.
- Include activities such as walking, jogging, cycling, or strength training at least 3 to 5 times a week to boost blood flow, reduce stress, and improve endurance.
- Practice deep breathing, meditation, or mindfulness daily. During sex, take things slow and focus on sensations to stay calm and in control.
- Try to quit smoking gradually. It weakens erections and reduces control over sensitivity, so cutting back can improve performance.
- Drink plenty of water throughout the day. Proper hydration supports circulation and energy, helping you stay active and focused throughout the day.
- Always maintain a healthy body weight and Body Mass Index (BMI). Keeping your BMI within a normal range supports hormone balance, improves stamina, and helps you feel confident for longer.
Herbal supplements
Herbal supplements, such as ashwagandha, can also be useful to boost sexual endurance in bed. While they are not a replacement for a healthy lifestyle, certain herbs have been used for centuries to increase libido, reduce Performance Anxiety, and enhance overall sexual performance.
Here are some natural stamina boosters you can opt for.
- Ginseng: It boosts your energy, reduces fatigue, and improves blood flow to help you last longer.
- Maca root: It enhances your libido, stamina, and endurance naturally.
- Tribulus terrestris: It supports healthy testosterone levels and improves sexual function.
- Ginkgo biloba: It increases blood circulation for stronger erections and better performance.
- Ashwagandha: It reduces stress and Performance Anxiety to gain better control during sex.
Talk to your partner
If you struggle with lasting longer in bed or Premature Ejaculation, talking to your partner can really help. Sharing concerns eases stress and builds trust. When your partner understands, you can slow down, communicate what feels good, and support each other, helping to stay relaxed, in control, and naturally last longer while making sex more enjoyable for both of you.
Other natural remedies to last longer in bed
There are some additional strategies that you can follow to help manage performance pressure and allow yourself to enjoy a longer, more satisfying sexual life. They are,
- Focus on foreplay: Spend more time on kissing, touching, and oral stimulation to reduce performance pressure, build intimacy, and extend pleasure.
- Strengthen pelvic floor muscles: Regularly perform kegel exercises to enhance endurance in bed, strengthen erections, and naturally delay ejaculation.
- Switch positions: Changing sexual positions during intercourse can naturally lower stimulation and provide a brief mental and physical reset. This short pause allows arousal to settle slightly, helping you regain control and last longer without interrupting intimacy.
- Masturbation before sex: If you tend to ejaculate quickly, masturbating earlier, especially if you have not done so in a while, can help. After orgasm, the body enters a refractory period, a temporary phase during which arousal builds more slowly. This can make it easier to maintain control during intercourse.
When to see a doctor
If you often struggle to last longer or notice it starting to impact your daily life, it’s a good idea to get checked. See a doctor if you,
- Finish much sooner than you want during most sexual encounters
- Inability to last is causing stress, anxiety, or relationship issues
- Notice sudden changes in stamina or sexual control
- Experience erection problems along with finishing too quickly
- Feel pain, numbness, or unusual sensations during sex
Conclusion
Learning how to last longer in bed naturally is a gradual process, and it starts with understanding how the body reacts to what turns you on. Once you know the arousal patterns, it gets easier to stay in control and make choices that help last longer.
Techniques such as the start-stop method, dietary improvements, and mindfulness for stress reduction work together to enhance stamina and improve sexual control. Open communication with your partner about concerns or performance pressure can also reduce anxiety and make intimacy more enjoyable.
Progress doesn’t happen overnight. Always experiment and find what feels right for you, and continue practicing until there is real improvement. With patience, consistent effort, and the right mindset, you can build confidence, boost endurance, and experience more satisfying sex.
Frequently Asked Questions
How long to wait for round 2?
Most men need a refractory period before round two, and your timing can vary. You might be ready again in a few minutes, or it may take 30 minutes or longer. Your age, arousal, stress, and overall health all impact how quickly you recover.
How to stay hard after round 1?
Staying hard after round one depends on how quickly your body recovers. You can improve your chances by staying relaxed, keeping your arousal up, and not taking long breaks. After you finish round one, try new forms of foreplay or different positions to get yourself excited again.
Can Viagra make me go more rounds?
Yes, you can go multiple rounds with Viagra. Your erection will still go away after you finish, but Viagra can shorten your recovery time if you’re aroused again. It stays active for 4-6 hours, making it easier to get another erection during that window.
What is the average finishing time for a guy?
Most men last about 5-7 minutes during intercourse before finishing. It varies from person to person, and factors such as arousal, stress, and experience can impact how long you last.
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