Premature Ejaculation: What is It? Why Does it Happen? How Can I Fix It? – Pt 5

Just as there are a variety of possible causes for premature ejaculation, there are a variety of ways to control premature ejaculation. What works for you is going to depend on what the underlying cause of your premature ejaculation truly is.

Written by Kimberly Wylie


Exercises for Premature Ejaculation:

premature ejaculation tipsExercises for premature ejaculation are one of the most effective means of curing this condition. The best part is they are a natural cure, don’t cost anything, and don’t come with the side effects that can be associated with medical cures. Exercises also have

other sexual health benefits you’ll enjoy.

  • Kegels for Men – For many men, doing Kegel exercises have not only stopped premature ejaculation, but have also lead to male multiple orgasms. Kegels are a simple exercise you can do anywhere, at any time. Stronger pelvic floor muscles improve your erection angle, give a harder erection, enhance enlargement efforts, and result in a healthier prostate. Keeping your pelvic muscles strong will help you keep them relaxed during sex. Overactive pelvic muscles are one of the leading causes of premature ejaculation. Read more about Kegels in our article Kegel Exercises for Men.
  • Edging – Edging is one of the best penis exercises to help you improve your stamina, bringing you to the brink of the point of no return and helping you

    to control your response when you get to this point. You learn to recognize your body’s sensations right before orgasm, so you can learn to remain in control.

  • Squeeze Technique – The Squeeze Technique centers on your partner firmly squeezing the end of your penis, where the glans meets the shaft, when you feel like you’re almost ready to orgasm. This prevents you from ejaculating. This squeeze technique is repeated, as needed, until you are ready to orgasm. Many men find the Squeeze Technique helps them learn to delay their orgasm, and eventually can control it without the squeeze.
  • Start & Stop Method – With the Start and Stop method, foreplay or intercourse is conducted, as normal. However, when you feel like you are about to ejaculate, stop what you are doing completely, for 30 seconds, or until the feeling has subsided. Repeat this process as needed. Eventually, as the time required to regain control lessens, and you begin to recognize your orgasm body cues, your stamina increases and you no longer need this exercise.

The Dichotomy of Kegels

Strong pelvic muscles are key to good sexual

premature ejaculation pelvic floor muscles balance health. As mentioned above, Kegeling will improve your erection angle and give you a harder erection, along with numerous other sexual health benefits.

In fact, if you want to strengthen your erections, Kegel while you’re erect, with the following:

  • Do 5 to 10 Kegels
  • Hold each Kegel for 10 seconds each
  • With a 10-second rest in between.

Kegels can also be used to “hold it in” when you approach the Point of No Return (PONR). Here are the details:

  • 2 to 5 seconds BEFORE you reach the PONR, perform a Kegel. It’s very important to do the Kegel before you hit the PONR.
  • Hold the Kegel for at least 10 to 15 seconds, until you feel the urge to ejaculate subside.
  • Everyone is different, so you’ll need to adjust the timing to find what works best for you.


This is one of the most difficult techniques to master, but it’s very worth it! When performed correctly, your arousal will lessen enough to put you back in control, and you’ll still maintain your erection.

However, here’s where the dichotomy of Kegels come into play. Overactive pelvic floor muscles are the leading cause of premature ejaculation. Unintentional contracting of the pelvic muscles can actually lead to unintentional ejaculation. There is a balance you need to find. Strong pelvic floor muscles also means being able to keep them relaxed until you’re ready to use them. If you find your pelvic floor

muscles are overtrained, Reverse Kegels can help you regain the balance you need.

Kegel how to 2

Breathing Exercises

Breathing exercises are the best, natural way to put your body into relaxation (parasympathetic) mode. Learn how to meditate and breathe yourself into a relaxed mode. Forget about trying to picture something unpleasant or recalling baseball statistics to control your orgasm. Semi-deep, slow breathing (about 3 to 5 seconds per breath) will help you control your arousal level, your heart rate and control

your ejaculation. Keep a nice, steady rhythm. Breathe with your diaphragm (it’ll feel like the upper part of your abdomen), not your chest. Here are some breathing exercises for you to try during sex.

Semi-Deep Breaths:

  • Use semi-deep, slow, consistent breathing to keep your arousal under premature ejaculation quote 4control, during intercourse.
  • Although deep breaths may feel better, it’s too easy to lose your concentration and focus on the sensuality of what you’re doing, not the sexuality. Semi-deep breaths will keep you more alert.
  • Every 10-60 seconds close your eyes and take the deepest breath possible, focusing on nothing except the deep breath.
  • Hold the breath for 3 to 5 seconds and then slowly release.
  • Your full attention should be on the feeling, sound and motion of that deep breath.
  • Repeat 10 to 60 seconds later, maintaining the semi-deep, consistent breaths until the next deep breath.
  • The goal here is to keep yourself at about a 7, on a scale of 1 to 10, on the arousal scale.

Triangular Breathing:

  • Inhale for 2 to 6 seconds.
  • Pause for the same length of time.
  • Exhale for the same length of time.
  • This equilateral triangle of breathing (inhale – pause – exhale) increases serotonin production.

Products for Premature Ejaculation:

  • Climax Control Creams – There are a number of climax control premature ejaculation condomcreams, with lidocaine or prilocaine, on the market today, to help those with premature ejaculation. The challenge with these creams is two-fold. First, some men find the dulled sensation isn’t as pleasurable. Second, the cream may also affect your partner, preventing them from climaxing as well.
  • Condoms – Condoms may help you with premature ejaculation by also dulling the sensations you feel. These are also available with climax control cream, for even greater decreased sensitivity. The benefit here, in addition to STD and pregnancy prevention, is your
  • partner will not be negatively affected by their use.
  • Medications – Your doctor may prescribe an antidepressant (Zoloft, Paxil, Prozac, etc.). Although not specifically created to treat premature ejaculation, one of the side effects of some antidepressant medications is delayed orgasm.

Serotonin: The Calming Hormone

premature ejaculation serotoninSerotonin is the body’s calming hormone. It inhibits stress and ejaculation and can be a useful supplement for those suffering from premature ejaculation. Serotonin helps keep your body relaxed and in the parasympathetic mode – out of the fight-or-flight sympathetic mode.

Remember, staying in the parasympathetic mode is critical to keeping your arousal under control. The parasympathetic mode is the key to preventing unintentional orgasm.


Here are several ways to boost your serotonin levels:

  • Attitude & Serotonin – A positive outlook on life will help boost your serotonin levels. Let go of your worries and enjoy the positive things in your life. Don’t stress over the little things and look for the positive side of things. Have fun and smile!
  • Serotonin Supplements – There are several serotonin climinaxsupplements on the market. Climinax is an effective serotonin selective-reuptake inhibitor (SSRI) that can also help improve erection hardness.
  • Food & Serotonin – High carb foods boost serotonin levels. Eat a candy bar or drink a soda right before sex to improve stamina. This boost usually lasts 1 to 2 hours. Plus, the carbs are a great source of quick energy. Protein, on the other hand, can prevent serotonin, so stay away from the porterhouse.

Psychological Ways to Counter Premature Ejaculation:

  • Sexual Therapy – Your doctor may recommend things like masturbating a couple of hours before you have sex, to help with premature ejaculation. He may also recommend not having sex but instead using other forms of sexual play, to remove the pressure associated with actual intercourse, and start to alleviate your anxiety.
  • Cognitive Behavior Therapy – If your premature ejaculation problem has a psychological component, it may be helpful to speak to a mental health professional. They can help you find ways to cope with issues like anxiety, which may be at the root of your problem.
  • Focus on the Sensuality of Sex – Don’t focus just on the orgasm, concentrate on giving and receiving pleasure. Relax and pay attention to what your body is feeling. If you feel yourself getting over-excited, calm your self with a change of activity and/or deep, calming breathing.
  • Focus on Your Partner – Distract yourself from what sensations you’re feeling by focusing your attention on pleasing your partner.


Keep Reading: Masturbation & Premature Ejaculation?



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