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Exploring Exercise for Premature Ejaculation

Gina Walters


exercise for premature ejaculation

Premature Ejaculation (PE) is when a man ejaculates faster than desired by him or his partner during sexual activity.

PE is a common sexual dysfunction among males that can affect their sexual satisfaction and confidence.

Fortunately, there are treatment options available to help with PE.

Exercise is a great way to treat the problem naturally.

Exercises for Premature Ejaculation can help manage and improve ejaculatory control.

Let us explore various exercises and techniques that can be beneficial for managing Premature Ejaculation.

Types of Exercise for Premature Ejaculation

Exercise is a good way to deal with men’s ejaculation problems as it enhances overall stamina and control over sexual responses.

Engaging in specific exercises designed to target the muscles involved in ejaculation may help overcome the causes of Premature Ejaculation.

A study also suggests that physical activities help increase testosterone levels. 

The pelvic floor and cardiovascular exercises help in managing PE.

These exercises might help you work towards enhancing ejaculatory control and experiencing more satisfying sexual encounters.

Let’s discuss the exercises in detail.

Pelvic floor exercise

According to research, pelvic floor exercises have emerged as a promising treatment option for Premature Ejaculation.

To perform Kegel exercises, contract and hold the muscles used to stop urination for a few seconds, then relax them. Gradually increase the duration and repetitions over time.

Consistently practicing pelvic floor exercises may strengthen the pelvic floor muscles, improve their control, and enhance ejaculatory control. 

These exercises may also increase awareness of the sensations in your pelvic region.

It allows you to identify and manage the timing of ejaculation during sexual activity.

Cardiovascular exercise

Cardiovascular exercises can be a good way to manage Premature Ejaculation. 

These exercises, such as jogging, swimming, cycling, or brisk walking, help improve your cardiovascular health and overall physical fitness. 

This can improve stamina and endurance during sexual activity, allowing you to sustain sexual arousal for longer before ejaculation.

These exercises also promote better blood flow throughout your body, including the genital area, which helps in improving ejaculatory control.

A study shows that cardiovascular exercise helps in stress reduction and promotes a sense of relaxation. 

This way, it helps individuals deal with the psychological causes of PE.

Always consult a doctor before trying anything.

Yoga for Premature Ejaculation

Yoga is a holistic approach to promoting physical, mental, and sexual well-being. 

It encompasses various postures, breathing exercises, and meditation techniques that can be beneficial for managing Premature Ejaculation. 

Practicing yoga is a good option to last longer in bed as it provides relaxation to the individual.

A study also states the role of yoga in managing Premature Ejaculation.

Yoga helps improve ejaculatory control, increases body awareness, reduces stress, and enhances overall sexual experiences.

Let us explore some yoga options in detail.

Holistic approach: A holistic approach involves considering and addressing the whole person’s physical, mental, emotional, and social well-being to achieve optimal health and wellness.


Meditation helps cultivate a greater sense of calm, mindfulness, and control during sexual activity.

Powerful meditation practice like mindfulness allows better control over ejaculation by helping you recognize and regulate your arousal levels. 

Practicing mindful meditation positively affects one’s sexual relationship. You can be more aware during sex, and it helps increase satisfaction.

Meditation may reduce anxiety, stress, and performance-related concerns, allowing you to approach sexual experiences with greater relaxation and presence.

Breathing exercise

Premature Ejaculation can often be influenced by Anxiety, stress, and heightened arousal levels. 

You can promote relaxation by practicing specific breathing techniques like deep breathing in your routine.

It also regulates your breathing and creates a more balanced state during sexual activity.

These breathing exercises may help improve ejaculatory control and increase the time before ejaculation occurs.

Additionally, combining breathing exercises with other techniques, such as pelvic floor exercises or mindfulness, can further enhance their effectiveness.

Other techniques

men exercising togetherSource: Photology2000
Men exercising together

In addition to exercises, breathing techniques, and meditation, several other approaches can effectively address Premature Ejaculation.

These techniques allow individuals to develop greater control, prolong sexual pleasure, and enhance overall sexual experiences.

A study suggests that some of the PE techniques are the stop-start and the squeeze techniques.

Stop-start method

The stop-start method helps individuals develop a greater awareness of their arousal levels and learn to regulate them effectively.

The method involves a series of pauses and breaks during sexual activity to help individuals delay ejaculation and extend their sexual experiences.

Once the sensation of ejaculation is gone, sexual activity can be resumed.

This process is repeated several times during a sexual encounter. It gradually increases the duration of each stimulation phase and the overall time before ejaculation occurs. 

By practicing the stop-start method consistently, individuals can gain better control over their sexual response and reduce the occurrence of Premature Ejaculation.

Pause and squeeze technique

The pause and squeeze technique aims to allow individuals to regain control over their level of arousal.

When approaching ejaculation, pause the sexual activity and have either yourself or your partner apply pressure to the end of the penis.

Squeeze for a few seconds until you no longer feel close to climax. Repeat the process as required to help with PE.

It’s important to approach the pause and squeeze technique with patience and open communication with your partner.

By practicing this technique consistently, individuals can improve ejaculatory control and prolonged sexual encounters.

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  • Key Takeaways

    Premature Ejaculation (PE) is a common sexual dysfunction in which a man ejaculates faster than desired by him or his partner.

    Exercise for Premature Ejaculation is a great way to treat the problem naturally.

    It is a good way to enhance overall stamina and gain better control over their sexual responses.

    The pelvic floor and cardiovascular exercises are good options to help with PE.

    Additionally, yoga, like mindful meditation and breathing exercises, also helps treat PE.

    There are also other techniques to help with PE besides exercise and yoga.

    These techniques include the start-stop method and the pause-squeeze technique.

    Frequently Asked Questions

    What are the causes of Premature Ejaculation?

    Premature Ejaculation can be the result of various causes. Psychological factors often contribute to PE like early sexual trauma. 
    Physical factors like alcoholism or underlying health conditions may also contribute to the issue.

    What are the best exercises to help with Premature Ejaculation?

    Pelvic floor and Cardiovascular exercises are a great way to help Premature Ejaculation.
    These exercises might help you work towards enhancing ejaculatory control and experiencing more satisfying sexual encounters.

    Which breathing technique can help with Premature Ejaculation?

    Specific breathing techniques like deep breathing can regulate breathing and promote relaxation during sexual activity.

    Are there any medications available to help with PE?

    There are no FDA-approved medicines for PE.
    However, medicines such as Antidepressants, PDE-5 inhibitors, and pain relievers can help with the condition. 
    Consult your doctor to choose the best medication suitable for you.

    How to stop Premature Ejaculation during intercourse?

    Practice the pause-squeeze and stop-start techniques to manage PE during intercourse. 
    These techniques work by decreasing arousal before the climax and help delay ejaculation.

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