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Sexual Health & Wellness
Question #22362
93 days ago
179

how to improve sex time - #22362

Kavya

I am super confused and anxious about this whole thing. I’ve been with my partner for over a year now, and I feel like our intimacy has kinda tapered off. I mean, we used to have some amazing sessions, but now it seems like I might be struggling with how to improve sex time more than I thought. The other night, I noticed that I was, um, not lasting as long as I wanted and it really threw me off my game. Like, we started getting into it, and within maybe 5 minutes, I was done! My partner didn’t seem too bothered, but I could see a hint of disappointment, not gonna lie. I did some reading online and saw that a lot of people talk about how to improve sex time through breathing techniques or maybe some herbal supplements. I’ve tried a couple of things like deep breathing and focusing my mind elsewhere, but not sure if those are really helping me with how to improve sex time. Also, are there exercises or routines that could strengthen my stamina? I can’t help but feel pretty stressed about it all. Any advice or tips from those who’ve been there would be awesome!

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Doctors' responses

Improving sexual stamina is something many people are interested in, and there are often several factors at play including both physical and psychological components. Let’s focus first on the mindset; anxiety about performance itself can significantly impact duration, so it’s essential to approach intimacy with a relaxed attitude. If stress is a contributor, practicing mindfulness or deep breathing ahead of time, rather than during intimacy, might help reduce anxiety. This doesn’t necessarily work for everyone, but it’s a useful starting point that often gets overlooked. Physically, strengthening pelvic floor muscles through exercises like Kegels can increase stamina for some individuals. These exercises involve regularly contracting and holding the pelvic muscles for a few seconds. Doing this consistently. aiming for a few sets throughout the day, could contribute gradually to better control and duration. Beyond that, cardiovascular exercises such as running or swimming may enhance overall endurance, supporting better stamina. Regarding herbal supplements, they often lack robust scientific backing and carry potential interactions with other medications, so it’s wise to discuss with a healthcare provider before trying these. If self-attempts seem not to be yielding results, consulting a health professional specializing in sexual health can address any underlying conditions that may exist, such as erectile dysfunction or premature ejaculation, and offer targeted treatments. Sometimes, medications can be prescribed that specifically delay ejaculation, and cognitive-behavioral therapy might be useful if psychological factors play a prominent role. Remember, maintaining a healthy lifestyle, including adequate sleep, a balanced diet, and regular physical activity, supports all aspects of sexual health.

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