Simple at-home exercises for ending premature ejaculation

Premature ejaculation is a common worry for many penis owners. The slang reference to a “two pump chump” is one most men work at avoiding at all costs. What is premature ejaculation and how do you stop it? We have the scoop!

What is premature ejaculation?

Premature ejaculation (PE) is when a man climaxes shortly before or within one minute after penetration. About one in every three men say they have experienced this at some point in their lives. While many people with penises will experience this occasionally, some will have more consistent issues with it.

Premature ejaculation can also be used to describe climaxing earlier than when you or a partner may want it to occur. This is not technically premature ejaculation as medically defined. However, extending the amount of time you can have sex before climaxing is a goal for many penis owners. The tips in this article will help with both medically defined premature ejaculation and extending the period you can go before climaxing.

Underlying causes of premature ejaculation

Premature ejaculation has both physical and psychological causes.

Common underlying causes of premature ejaculation include:

  • A history of sexual abuse
  • Feeling guilty about having sex
  • Poor body image
  • Depression
  • Worry about premature ejaculation
  • Anxiety
  • Relationship Issues

Other factors which may contribute to premature ejaculation:

  • Low testosterone levels
  • Erectile Dysfunction
  • Neurotransmitter imbalance
  • Prostate inflammation
  • Genetics

Some of these issues may be medically treated. Some can be addressed through psychological counseling. Additionally, there are some exercises you may want to try at home.

When to see a doctor about premature ejaculation

If your premature ejaculation is causing you distress, if you think you might have a medical issue contributing to your condition, or if you have depression or anxiety, seeking medical treatment should be a priority.

Most men resist seeing medical professionals, especially psychologists. This resistance is often due to cultural training that men should “buck up,” or “walk off the pain” or not complain about emotions. Unfortunately, not seeking help will often increase the problems you are experiencing. Seeking medical help is a sign of maturity, not a sign of weakness.

If you are experiencing severe depression and are thinking of harming yourself, please call the National Suicide Hotline at: 800–273–8255.

If you prefer to chat online, please visit www.SuicidePreventionLifeline.org.

The best doctor to start with is your primary care physician. Many of these issues can be addressed during a regular visit. If you need a specialist, your primary care doctor should be able to recommend an expert who takes your insurance.

Physical causes of premature ejaculation

If the cause of your premature ejaculation is a physical condition such as prostate inflammation or ED treatments, you will need to address this with a doctor. If your ED medication is leading to premature ejaculation, ask about alternative medications. There are different drugs which act in varying ways. Finding a medication that works for you might be enough to solve the problem.

If your PE is due to an inflamed prostate, a screening for prostate cancer might be in order. If cancer is not root of the cause, a urologist may have suggestions for treating the source of the inflammation.

Neurotransmitter-based causes of premature ejaculation

Everybody has a bunch of different chemicals called neurotransmitters in their brain. These chemicals can keep us feeling happy, cuddly, euphoric and stable. When the balance is off, people can experience anxiety, depression, mood swings, as well as physical symptoms.

There are some researchers who think that premature ejaculation is associated with the levels of the neurotransmitter serotonin. If you have too much or too little serotonin, you might experience PE. Serotonin levels can be treated with natural supplements (such as St. John’s Wort) or prescription medication, often known as selective serotonin reuptake inhibitors (SSRIs).

If you are taking an SSRI for depression or anxiety, the change in your serotonin levels may be the cause of your PE. If you suspect your medication is the cause of your PE, talk to your psychiatrist about changing the medication. There are hundreds of ways to treat depression. Having a side effect you don’t want to live with is a legitimate reason to ask to change your medication.

If you feel anxious, “keyed up,” depressed, or disconnected to life, this can be a sign that you have a neurotransmitter imbalance. Talk to your primary care doctor about getting a blood test to check your levels and about possible treatments.

Emotional causes of premature ejaculation

Some causes of PE are rooted in emotional issues. This can include being a survivor of sexual assault, feeling guilty about sex, feeling pressure to repress your sexuality, feeling bad about your body, or worrying too much about how fast you climax. If one of these reasons is the cause for your PE, addressing the core issue will be important to treat your condition.

One option to address these issues is to find a therapist. This can take some time and energy. Look for a therapist who is comfortable addressing sexual issues. There is a database of kink aware professionals which list therapist by city which are aware of a variety of sexualities and are comfortable talking about sexuality in therapy.

Other options can be finding a sexuality coach, a group to talk with who focus on the issues you want to address or attend online courses about sexuality to start getting comfortable with your body and sexuality.

Body Image

If you worry about what you look like, your penis size, your age or other physical aspect of yourself, you will want to spend some time getting comfortable with your own body. This can include:

  • Changing your social media feed to feature people who look more like you.
  • Cancelling subscriptions to “health” and “fashion” magazines which feature unrealistic images of people of every gender.
  • Change the pornography you watch to feature people who look more like you.
  • Say one positive thing about your body to yourself in the mirror every time you look in the mirror.

Exercises to increase sexual endurance & stop premature ejaculation

Squeeze and Release

For this exercise, you or your partner stimulate your penis until you are about to climax. Right before you climax, you or a partner firmly squeeze your penis until the urge passes. You can repeat this several times in a play session climaxing after several squeezes and release sessions.

Edging

Edging is the practice of coming close to orgasm and then stopping the stimulation so that you do not ejaculate. Once the desire to climax passes, you begin stimulating your penis again until you are close to climaxing. You stop the stimulation. Repeating this with masturbation or a partner can help increase sexual stamina.

Masturbate a few hours before sex

Masturbating to climax a couple of hours prior to having sex can lessen the chance of PE. For people with penises, there is a refractory period between climaxes. This means most people with penises cannot come just a few minutes after the first climax. It takes time for your hormones to reset before you can climax again. By masturbating to orgasm prior to having sex, you will take longer for your second climax of the day.

Practice with a stroker

Some people report they ejaculate more quickly when they penetrate a partner than when they masturbate. Most of the time, they are manually masturbating. Purchasing a stroker or fleshlight can feel more like “the real thing” and allow you to practice extending your stamina.

Tenga offers a line of stroker balls that can improve the sensation during masturbation. These balls are made of soft, stretchy material. You add lubrication to the ball and stretch it over your penis while you manually stimulate yourself. This can change the sensation enough that you will climax more slowly with a partner.

Tenga’s second product I can recommend is the Tenga Spinner, which also reminds of the “real thing.’’

Lelo offers the F1S V2, a sonic stroker. This stroker uses common vibrations along with sonic pulses to offer unique sensations during masturbation. Masturbating with multiple forms of stimulation will help you prepare for penetrative sex with a partner.

Pelvic floor exercises

You may have heard about people with vaginas practicing their Kegels. People with penises can do a similar exercise to build up the muscles in the pelvic floor. When peeing, stop the stream and pay attention to which muscles you squeeze. Then release your urine and pay attention to which muscles are used. These will be the muscles you will strengthen with pelvic floor exercises.

To do these exercises, squeeze these muscles for 10 seconds and then release. Do this 10 times in a row and repeat two or three times a day. This will build the pelvic floor muscles and allow you to have better control over when you ejaculate. Do not do these exercises when peeing. Doing this too often while urinating will prevent you from fully emptying your bladder.

YOU HAVE TO DO THE WORK

None of these solutions for PE will be successful overnight. You have to regularly practice the exercises of your choice for at least a few weeks before you will notice a difference in the amount of time you can extend your climax.

The good news is over 95 percent of people who seek treatment (with a doctor or at home) report they successfully treat the condition.

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Luka

An engineer with a huge love for sex toys & tacos. Working to change the sex space to be more user-friendly, educational & inclusive. Fantasy lover.