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 Rob Michaels
Updated 01/25/2019


Exercises for Premature Ejaculation:

premature ejaculation tipsExercises for premature ejaculation (PE) are an effective way of treat this condition. The good news is they don’t cost anything, and don’t come with the side effects that are associated with medications. Exercises also have other sexual health benefits. Some of these exercises include:

  • Kegels for Men – Kegels do not only stop premature ejaculation, but also help men achieve multiple orgasms. A 2014 study published in Therapeutic Advances in Urology found that 82 percent of men with lifelong premature ejaculation improved their latency time after 12 weeks of Kegels.[1] ED Coach and sexuality educator Paul Nelson says the key to male multiple orgasm is strengthening your pelvic floor.[2] You can do Kegels almost anywhere, at any time. Stronger pelvic floor muscles improve erection angle, give a harder erection, enhance enlargement efforts, and result in a healthier prostate. Keeping your pelvic muscles strong helps relax them during sex. Moreover, overactive pelvic muscles are one of the causes of PE. Read more about Kegels here: Kegel Exercises for Men.
  • Edging – Edging is an effective penis exercise that helps improve your stamina. It involves taking you right before the point of no return, and helping you control your response when you get to this point. New York-based sexual health expert, Michael Reitano says: “The key to becoming good at edging—and mastering control over when you orgasm in any situation—involves knowing what the moment just before that moment feels like.[3] 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.[4] This prevents you from ejaculating. This squeeze technique is repeated, as needed, until you are ready to orgasm. Men find the Squeeze Technique helps them learn to delay orgasm, eventually allowing them to control it.
  • 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. By starting and stopping sexual stimulation, you can learn to prolong the sexual experience and delay ejaculation.[5] 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 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: premature ejaculation pelvic floor muscles balance

  • 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 one of the causes of premature ejaculation.[6] 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. A 2007 study in The Journal of Sexual Medicine notes that yoga (associated with breathing techniques) appears to be a feasible, safe, and effective nonpharmacological method to treat premature ejaculation.[7]

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 you can 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 or blocked orgasm.[8]

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.

A 2017 study published in the European Medical Journal actually tested the effectiveness of selective serotonin reuptake inhibitors (SSRI) in preventing premature ejaculation.[9] They concluded SSRI to be one of the most important therapeutic drug for PE.

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 SSRI that can also help improve erection hardness.
  • Food & Serotonin – You can get natural serotonin boost by eating healthy high carb sources like oatmeal and whole grain. Carbs cause the body to release more insulin, which promotes amino acid absorption and releases tryptophan in the blood. Mixing high-tryptophan foods with carbs can boost serotonin levels.[10]

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 just focus 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?






[1] Pastore, Antonio L., Palleschi, Giovanni, Andrea Fuschi. “Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach.” Therapeutic Advances in Urology, 6(3), 2014. February 2014. Retrieved from
[2] Smith, Brian C. “Multiple Orgasms for Men are All about Pelvic Floor Control.” 13 April 2017. Web. 25 Jan. 2019. Retrieved from
[3] Stoddard, Grant. “’Edging’ and Other Techniques to Make Sex Last Longer.” Tonic, Tonic, 11 Oct. 2018. Web. 25 Jan. 2019. Retrieved from
[4] “Squeeze Technique: The Best Solution To Overcome Premature Ejaculation.”, Doctor NDTV, 23 July 2018. Web. 25 Jan. 2019. Retrieved from
[5] Kennard, Jerry. “How You Can Delay Early Ejaculation During Sex.” Verywell Health, Verywellhealth. 6 Sep. 2018. Web. 25 Jan. 2019. Retrieved from
[6] Hui, Alison. “Overactive Pelvic Floor Muscles.” Sydney Pelvic Clinic. 15 Jan. 2019. Web. 25 Jan. 2019. Retrieved from
[7] Dhikav, V, et al. “Yoga in Premature Ejaculation: a Comparative Trial with Fluoxetine.” The Journal of Sexual Medicine. 2007 ;4(6):1726-32. Retrieved from
[8] Cherney, Kristeen & Watson, Kathryn. “Managing Antidepressant Sexual Side Effects.” Healthline. 3 Mar. 2016. Web. 25 Jan. 2019. Retrieved from
[9] Aggarwal, Alka et. al. “The Role of Selective Serotonin Reuptake Inhibitors in Premature Ejaculation.” European Medical Journal. Aug. 2017;2(3):78-81. Retrieved from
[10] Butler, Natalie. “7 Foods That Could Boost Your Serotonin: The Serotonin Diet.” Healthline. 29 Aug. 2018. Web. 25 Jan. 2019. Retrieved from

About Rob Michaels

Rob Michaels is the founder of and the author of the bestselling book, Penis Exercises: A Healthy Book for Enlargement, Enhancement, Hardness, & Health.

Rob Michaels has been featured in numerous media platforms, including Men’s HealthGQ Magazine, and, among others. As a male enhancement expert, he has spent more than a decade researching different male enhancement techniques and reviewing products that men can use safely. He continually strives to develop effective programs that will help men gain confidence and a healthy sexuality by achieving their male enhancement goals.