Premature ejaculation is a common sexual issue among males. In precise terms, it has been defined as “a persistent or recurrent ejaculation with minimal sexual stimulation before, on or shortly after penetration and before a person wishes”. Simply stated, during sexual intercourse with a female partner, when ejaculation occurs prematurely, before he desires to do so and is thus, unable to satisfy his partner. Studies suggest that men usually achieve orgasm after penetrating the vagina within 2 to 3 minutes, whereas for women it is 10 to 15 minutes. However, it is also true that 2 in 3 women also do not achieve orgasm by intercourse alone.
Authoritative surveys indicate that one in 3 men suffer premature ejaculation and is a common complaint with sexually active men. Such an issue does result in avoiding sex with your partner, lowering self-esteem and negating the strong bonds that develop during love making.
So, what causes premature ejaculation? Well, there are a number of factors which impact singularly or a combination of them. These could be biological in nature, such as Urinary tract infection or psychological factors, eg anxiety, stress or even guilt, repetitive learned behaviours, excessive or insufficient arousal, or muscular tension. Cigarette smoking also contributes to premature ejaculation.
There are a number of proven methods, by which a man can last longer in bed and overcome premature ejaculation. Let us deliberate on some of them, briefly.
Breathing Exercises:
Foremost, we need to calm down and lower performance anxiety levels. Learning breathing techniques, wherein we breathe using our diaphragm improves sexual health and has a positive effect on premature ejaculation. Breathing exercises, such as yoga or meditation, hypnosis or imagery exercises also reduce anxiety. Robust communication with your partner, friend or therapist on delicate sexual subjects, eg, body size, body image, life stressors, etc, also lowers anxiety and enhances sexual performance.
Practicing “Start-Stop” method:
The start-stop method is a tested method to learning ejaculatory control and thus lasting longer. Herein, a male stimulates his penis until he is ready to have an orgasm and then cease stimulation. This allows you to stretch out the plateau phase of the sexual response cycle and lengthens the time between the excitement and orgasm phase. This method should be practiced in stages. At first, masturbate alone using the start-stop method, then use it during partnered manual stimulation (hand job), then fellatio (blow job) and, finally, incorporate the method with intercourse.
Kegel Exercises:
Kegel exercises are designed to mainly strengthen the PC or pubococcygeal muscles which help men achieve stronger erections, maintain healthy hips, and gain greater control over ejaculation. Named after Dr Arnold Kegel, the exercises consist of repeatedly contracting and relaxing the muscles that form part of the pelvic floor. Essentially, there are 4 recommended steps in Kegel exercises. These could be practiced at any time, though not when concentrating on other activities.4. Changing sexual positions: The commonest position is the missionary position, also referred to as male superior. This too causes premature ejaculation, since muscular tension increases as the man supports his body weight with his arms and core strength. To reduce muscular tension, therefore, various other positions should be explored during intercourse.
One must incorporate deep breathing when indulging in different sex positions to keep the blood and oxygen circulating.
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These and many other such natural options are available by which we can overcome premature ejaculation and improve sexual performance in bed. Eating nutritious food, exercising regularly and keeping the prostate healthy also enhances sexual virility, the natural and long-lasting way.
