9 Tips on How to Last Longer in Bed

Amisha Jain
Medically reviewed by
Dr. Kaushal

Review medical content on WOW Rx Pharmacy, so that accurate drug use information is easily accessible to everybody.
Dr. Akansha is a licensed Clinical Pharmacologist. She possesses remarkable knowledge in Pharmacovigilance, prescription analysis, drug information, and drug safety services. Additionally, she is a keen learner and an educator.

Last Updated:

how to last longer in bed

Intimacy and the physical connection between partners are integral aspects of a healthy relationship. 

While there is no strict definition as to what constitutes a normal duration for sexual intercourse, some people might wish to explore ways to delay ejaculation.

This article deals with strategies and techniques that can help you improve your stamina and enhance your intimate relationships.

Doing so would ensure that both you and your partner experience satisfaction.

Keep reading to find out how to last longer in bed.

Ways to last longer in bed

The following strategies can help you last longer in bed:

Mindfulness and relaxation techniques

One of the most effective methods to delay ejaculation is practicing mindfulness and relaxation techniques. 

Anxiety and stress can contribute to early ejaculation, so learning to calm your mind and reduce tension is crucial. 

Here are some methods to consider:

  • Deep breathing: Deep, slow breaths can help relax your body and reduce anxiety during sexual activity. Focus on your breath, inhaling and exhaling deeply and rhythmically
  • Meditation: Regular meditation can improve your ability to stay present and in control during intimate moments. Mindfulness meditation, in particular, can help you become more attuned to your body’s sensations
  • Progressive muscle relaxation: This technique involves systematically tensing and then relaxing each muscle group in your body, beginning from your toes and moving up to your head. It helps reduce physical tension

Lifestyle changes

Focus on a balanced diet with plenty of fruits and vegetablesSource: rimmabondarenko
Focus on a balanced diet with plenty of fruits and vegetables

Studies have noted that factors such as smoking, obesity, substance abuse, stress, anxiety, etc., can have a negative impact on sexual function.

Hence, avoiding smoking and alcohol, following a balanced diet, and managing stress and weight can help one have more satisfying sex.

Start-stop technique

The start-stop technique, also called Edging, is a behavioral exercise designed to help you identify your arousal levels and gain better control over them. 

It involves stopping sexual stimulation right before an orgasm and re-initiating it once the effects of the stimulation have passed.

This is an effective method for delaying ejaculation in women as well.

However, a 2019 study about treatment strategies for premature ejaculation stated that this technique alone might not be enough to treat the condition.

Kegel exercises

Kegel exercises are not just for women; they can also be beneficial for men looking to improve their sexual stamina. 

These exercises focus on your pelvic floor muscles, which play a crucial role in controlling ejaculation. 

It involves contracting the muscles you would use to stop the flow of urine for a few seconds and then releasing them.

Over time, you should notice improved control over your ejaculation.

Squeeze technique

The squeeze technique is a practical approach to delay ejaculation and regain control over your sexual performance. 

It involves having your partner squeeze the base of your penis for 30 seconds just before climax.

This can help reduce arousal and extend your sexual performance.


Desensitizers might help delay ejaculation by decreasing the sensitivity to the penis.

These are generally available as numbing creams or sprays, which can be applied to the penis head 20-30 minutes before sexual penetration.

Ensure to rinse the product off about 5-10 minutes before engaging in a sexual act.

Genital desensitizers typically contain local anesthetic medications, such as Lidocaine and Benzocaine. They act as numbing agents, hence reducing genital sensitivity.

Experimenting with different positions

Certain sexual positions can minimize the intensity of stimulation, assisting in prolonging your performance.

It is suggested to explore positions that allow you more control over the pace and depth of penetration.

Thicker condoms

Interaction with latex condomsSource: rattanakun
Use thicker condom

Thicker condoms can reduce sensitivity and potentially delay ejaculation

You can experiment with different condom brands and styles to figure out what works best for you.


Medications are usually the last resort when other treatments do not work.

It includes a class of antidepressants called SSRIs (Selective Serotonin Reuptake Inhibitors), which can make it difficult to achieve an orgasm.

This way, they can help delay ejaculation and make one last longer in bed.

Do not consume any medication to delay ejaculation without consulting with a healthcare provider.


Improving your ability to last longer in bed can lead to more satisfying and fulfilling intimate relationships. 

While there’s no one-size-fits-all solution, strategies such as mindfulness and relaxation techniques, edging, and squeeze techniques can help you gain better control over your sexual performance.

Additionally, kegel exercises can help you gain better control over your pelvic floor muscles and eventually help delay ejaculation.

Medications are usually not preferred unless all the other ways prove ineffective.

It is suggested to consult a professional for a guided and comprehensive approach while treating PE.

Recommended Article
Wish to learn more about lasting longer naturally? Read How to Last Longer in Bed With Natural Food.

Frequently Asked Questions

How to last longer in bed for guys?

To last longer in bed, guys can practice techniques like the start-stop method, engage in kegel exercises to enhance control, and practice relaxation techniques. It is also important to have open communication with your healthcare provider for better guidance.

How can I stop sperm from coming early?

To delay ejaculation, practice relaxation techniques like deep breathing and mindfulness. Experiment with different positions and take breaks during intimacy. Kegel exercises can also help strengthen pelvic muscles, enhancing control. Managing stress and weight can also help prevent premature ejaculation.

How can I stay hard longer and last longer in bed?

Healthy habits such as a well-balanced and nutritious diet, exercise, stress reduction, limited alcohol, and no smoking sustain longer erections. Desensitizers, squeezing and edging techniques, and kegel exercises can also help in some cases. It’s advised to seek guidance from a healthcare professional before starting any medication for the same.

WowRxPharmacy uses only high-quality sources while writing our articles. Please read our content information policy to know more about how we keep our content reliable and trustworthy.

More Articles Like This

Leave a Comment

Receive the latest articles in your inbox!