How to Last Longer in Bed: A Guide to Overcoming Premature Ejaculation

Premature ejaculation (PE) is one of the most common sexual health issues that men face, with estimates indicating it affects up to 30% of men.

While dealing with PE can be frustrating and embarrassing, the good news is there are many techniques, treatments, and solutions available to help overcome this condition.

This comprehensive guide will provide you with a deep understanding of PE, along with actionable solutions to improve ejaculatory control and sexual enjoyment.

What Exactly is Premature Ejaculation?

Before exploring how to last longer in bed, it’s important to define what doctors consider premature ejaculation:

• Ejaculation within 1 minute of vaginal penetration

• Inability to delay orgasm during sex nearly every time

• Personal distress and relationship problems due to the quick ejaculation

Some key myths versus facts about PE:

Myth: PE is all in a man’s head.

Fact:

While anxiety and other psychological factors can contribute to PE, biological causes also play a major role for many men including penile hypersensitivity.

Myth:

Men with PE just need to “learn” to last longer during sex.

Fact:

For men with lifelong, primary PE this usually isn’t accurate since it’s a persistent physical health condition. Men with secondary, acquired PE sometimes do need practice and techniques to build ejaculatory control.

Myth:

Just slowing down thrusting will help him last longer.

Fact:

For many men penetration speed does little to delay orgasm since they climaxes so quickly due to high penile sensitivity.As you can see, the true causes of PE vary, so it’s key to identify the type you have…

Types of Premature Ejaculation

There are two main categories of PE with differing root causes:

#[A] Lifelong (Primary) PE

This starts early around initial sexual experiences in adulthood and persists throughout life.

It happens nearly every time during sex. Factors include:

• High resting penile sensitivity

• Hyperactive ejaculatory reflex

• Abnormal serotonin neurotransmission regulation

Possible genetic predisposition

#[B] Acquired (Secondary) PE

This develops later in life after previous positive sexual experiences. Contributing causes include:

• Relationship problems

• Major life stress

• Adverse reactions to medications

• Prostate inflammation or infections

• Psychological barriers like performance anxiety

The onset, severity and permanence differentiates primary from secondary PE. We’ll revisit this distinction later when discussing treatments.

Psychological Techniques to Last Longer in Bed

Since anxiety commonly worsens and perpetuates PE, strengthening mental stamina offers major benefits for ejaculatory control.

Three go-to techniques to try include:

Start-Stop Method

• Masturbate until nearing orgasm then stop all stimulation

• Wait 30 seconds to one minute then resume masturbation

• Repeat start/stop process several times toNotice bodily cues pre-orgasm

• Strengthens awareness of rising arousal translating well to partner

Sexqueeze Technique

• Partner stimulates penis until ejaculation nears

• Firm squeeze (not painful) is applied for 10-20 seconds

• All stimulation stops during the squeeze

• Repeating retrains the body to delay climax

Mindfulness & Relaxation Exercises

• Deep breathing during sex lowers tension

• Doing pelvic floor muscle contractions temporarily halts the ejaculatory reflex

• Remaining mindful about arousal levels prevents frustration from ruining the moment

Now onto products that can help you last longer as well…

Topical Treatments & Pills for Premature Ejaculation Support

These solutions provide supplementary PE support:

Benzocaine & Lidocaine Sprays/Wipes

• Temporarily numb the penis to reduce sensitivity

• Last 20-30 minutes, reapply as needed

• Easy to use, fast-acting

Lidocaine Creams & Gels

• Similarly reduce penile sensitivity when applied before sex

• Look for 2.5%+ lidocaine concentration

Desensitizing Condoms

• Benzocaine/lidocane coats the condom muting sensations

• Easy to incorporate into sex without directly applying

Over-the-Counter Pain Relievers

• Ibuprofen or acetaminophen interfere with inflammation-inducing prostaglandins involved in fast climax

PDE5 Inhibitors: Viagra, Cialis, Levitra

• Help sustain firm erections AND delay orgasm simultaneously

While premature ejaculation medications and topical solutions provide wonderful support, speak to your doctor first about product selection and safe usage instructions tailored to your health status.

When Medical Assistance is Necessary

If you have severe, lifelong PE that hasn’t improved much from techniques and supportive treatments so far, consider getting a professional opinion.

After assessing your symptoms, medical tests might include:

• Physical exam of genitals

• Analysis of erections and ejaculatory response

• Lab tests checking hormones and inflammation markers

You and your doctor can then explore intensive PE treatment options like:

Prescription Lidocaine Products

• Medical-grade numbing agents lasting longer than over-the-counter

• Metered-dose applicators reduce waste

SSRI Antidepressants

• Help regulate serotonin improving mood and PE simultaneously

• Paroxetine/dapoxetine are common options

Tadalafil Daily Regimen

• Unlike “as-needed”, daily Cialis steadies blood flow for reliable erections and ejaculation delay

Penile Injections

• Alprostadil prompts erections while relaxing ejaculatory muscles for longer lasting sex

In serious lifelong PE cases, numbing injections, implants or nerve blocks might provide relief when other medical options haven’t worked well.

The Key is Communication, Foreplay & Connection

While the treatments above all help you last longer in bed, don’t discount the immense power of communicating with your partner, mastering foreplay and cultivating intimacy.

Talking openly about your PE struggles makes it less shameful.

Your partner can then provide real-time feedback on your arousal levels helping prevent reaching the point of no return too quickly.

Through slow, pleasures oral sex bringing your partner to climax before penetration even happens, pressure subsides tremendously regarding your own intercourse duration.

At the end of the day, it’s about emotional and physical closeness.

Mastering stress-reducing psychological techniques, using topical solutions when you need extra lasting power and having vulnerable conversations with your significant other does wonders for confidence, enjoyment and ejaculatory control.

Conclusion:

Premature Ejaculation Relief Requires Patience & Perspective Make no mistake – overcoming frustrating PE won’t happen overnight.

Have realistic expectations about your progress employing the abundance of solutions covered here.

Additionally, don’t peg your self-worth to penetration lengths or cultural messages praising marathon sex sessions.

While harder said than done, focus more on your intimate connections during sex rather than perfect performance.

There are understandable biological and mental drivers of quick climax.

Through education, communication, Copassion and consistency using techniques that resonate, you’ll gradually regain fulfilling, lasting power in the bedroom.