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Sexual Health & Wellness
Question #25035
90 days ago
129

how to increase duration of sex - #25035

Ira

I am really confused and kinda worried about my situation. I’m a 31-year-old guy, and lately, I feel like my performance in bed has been really disappointing. I mean, I'm not sure if it's stress from work or what, but I find myself finishing way too quickly and I’m super embarrassed about it. A few weeks ago, my partner and I were trying to spice things up, but I just couldn’t keep it going, you know? It’s like I have no control over how long it lasts. I’ve been googling “how to increase duration of sex” like a madman. I've read about all sorts of tips and tricks but nothing seems to work! Some say it’s mental, others talk about exercises to strengthen the pelvic floor, and a few suggested different breathing techniques? So, how to increase duration of sex? I'm really wanting this to improve. Do you guys think there are any specific exercises or changes I can make to help me out here? Or maybe certain foods I should be eating? I'm worried that if this keeps happening, my partner’s gonna lose interest. I really care about our relationship, and I just wanna feel more confident. Hope anyone here has dealt with this issue and can share some advice on how to increase duration of sex successfully!

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Doctors' responses

A common concern like this can often be addressed by understanding the possible causes and considering a few practical strategies. Stress is indeed one major factor that can affect sexual performance, so it’s worth identifying any underlying stressors in your life and finding ways to manage them, such as regular exercise, quality sleep, or mindfulness practices. Performance anxiety can also play a big role, so focusing less on outcomes and more on the experience can help. More specifically, pelvic floor exercises, often known as Kegel exercises, can strengthen the muscles involved in controlling ejaculation. To do this, imagine trying to stop the flow of urine midstream — that contraction engages the pelvic muscles you’re targeting. Repeat these contractions in sets of 10 a few times daily. Practicing these exercises regularly may enhance your control over ejaculation over time. Adjusting your breathing technique during sex, such as focusing on slow, deep breaths, can also help relax your body and reduce anxiety. Behavioral techniques, like the stop-start or squeeze methods, can be practiced alone or with a partner, gradually increasing the time you last during intimacy. Trying different positions and pacing might also make a difference for you. Nutritionally, a balanced diet high in fruits, vegetables, and lean proteins can support overall sexual health, but there’s no solid evidence specific foods can extend duration. If these strategies aren’t providing relief, it may be worth discussing with a healthcare professional to rule out any physiological conditions that may be contributing. Lastly, it’s worth stressing that communication with your partner is key; they might be more understanding than you expect, and this could alleviate pressure.

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