How To Prevent Premature

Understanding premature ejaculation

What is premature ejaculation?

Premature ejaculation (PE) is a common sexual dysfunction where a man ejaculates sooner than desired during sexual activity. This condition often results in distress and frustration for both partners. PE can be classified into lifelong (primary) and acquired (secondary) forms, with causes ranging from psychological factors like anxiety and stress to biological issues such as hormonal imbalances or nerve sensitivity. Effective treatment options include behavioural techniques, medications, and counselling.

What causes premature ejaculation?

Psychological causes

• Stress and anxiety: Performance anxiety or stress in daily life can lead to PE.
• Relationship issues: Emotional distress or unresolved conflicts with a partner may contribute to the problem.
• Past experiences: Traumatic sexual experiences or conditioning from early sexual encounters.

Biological causes

• Hormonal imbalances: Abnormal levels of hormones involved in sexual function.
• Neurobiological issues: Abnormal levels of neurotransmitters in the brain.
• Genetic predisposition: A family history of PE may increase the likelihood of experiencing it.
• Medical conditions: Inflammation or infection of the prostate or urethra.

Lifestyle changes to improve ejaculation control

Diet and nutrients

Improving your diet can have a positive impact on ejaculation control. Incorporate the following nutrients:

• Zinc: Essential for testosterone production and sexual health. Found in meat, shellfish, legumes, and seeds.
• Magnesium: Helps relax muscles and reduce anxiety, which can improve control. Sources include leafy greens, nuts, and whole grains.
• Omega-3 fatty acids: Supports cardiovascular health and reduces inflammation. Found in fish, flaxseeds, and walnuts.
• B Vitamins: Important for nervous system function and energy production. Sources include whole grains, eggs, and dairy products.

Regular exercise

Incorporating regular exercise into your routine can significantly improve ejaculation control. Here’s how:

• Improves blood circulation: Enhanced blood flow to the genital area supports sexual function.
• Reduces stress and anxiety: Physical activity lowers stress hormones and releases endorphins, which can reduce anxiety linked to premature ejaculation.
• Boosts stamina and energy levels: Regular exercise enhances overall stamina, potentially improving sexual performance.
• Strengthens pelvic floor muscles: Exercises like Kegels can strengthen these muscles, aiding in better ejaculation control.

Aim for at least 30 minutes of moderate exercise most days of the week to experience these benefits.

Stress management

Effective stress management can significantly improve ejaculation control. Here are some strategies:

• Mindfulness and meditation: Practicing mindfulness and meditation can reduce anxiety and improve focus during sexual activity.
• Regular physical activity: Exercise helps lower stress hormones and releases endorphins, promoting relaxation.
• Deep breathing techniques: Deep breathing can help manage acute stress and maintain calm.
• Quality sleep: Ensuring adequate rest reduces overall stress levels and improves mental health.

Techniques and exercises to delay ejaculation

The stop-start method

1. Stimulation phase:

• Begin sexual activity as usual, including stimulation of the penis.
• Continue until you feel you are nearing the point of ejaculation.

2. Stop phase:

• As you feel yourself getting close to ejaculation, cease all sexual stimulation.
• Pause and take a moment to relax.

3. Relaxation phase:

• Use deep breathing techniques to calm yourself and reduce arousal levels.
• Focus on relaxing the muscles of the pelvic area.

4. Restart phase:

• Once the urge to ejaculate has subsided, resume sexual activity.
• Repeat the cycle as needed to prolong sexual activity and delay ejaculation.

The squeeze technique

1. Stimulation phase:

• Begin sexual activity as usual, including stimulation of the penis.
• Continue until you feel you are nearing the point of ejaculation.

2. Stop phase:

• As you feel yourself getting close to ejaculation, cease all sexual stimulation.
• Pause and take a moment to relax.

3. Relaxation phase:

• Use deep breathing techniques to calm yourself and reduce arousal levels.
• Focus on relaxing the muscles of the pelvic area.

4. Restart Phase:

• Once the urge to ejaculate has subsided, resume sexual activity.
• Repeat the cycle as needed to prolong sexual activity and delay ejaculation.

Pelvic floor exercises

1. Identification of pelvic floor muscles:

• Before starting, it’s essential to identify the correct muscles. These are the muscles you use to stop urination midstream or prevent passing gas.

2. Technique:

• Contract the pelvic floor muscles and hold for a count of 3-5 seconds.
• Relax the muscles completely for a count of 3-5 seconds.
• Repeat this cycle 10-15 times per session.

3. Frequency:

• Aim to perform pelvic floor exercises 3 times a day, gradually increasing the number of repetitions as the muscles strengthen.

Medical treatments and therapies

Over-the-counter solutions

1. Delay sprays or creams:

• Over-the-counter topical products containing mild anaesthetics are available to reduce penile sensitivity and delay ejaculation temporarily. We offer EMLA cream (cream) and Priligy (tablets).

2. Herbal supplements:

• Certain herbal supplements, such as extracts of ginseng, horny goat weed, or others marketed for sexual health, claim to help with premature ejaculation. However, their efficacy and safety can vary.

Counselling and therapy

1. Behavioural therapy:

• Techniques: Therapists often teach specific techniques such as the stop-start method, squeeze technique, and pelvic floor exercises to help improve ejaculatory control.
• Education: Understanding the physiological and psychological factors contributing to PE can help individuals manage symptoms effectively.

2. Cognitive behavioural therapy (CBT):

• Focus: CBT addresses the thoughts, feelings, and behaviours associated with premature ejaculation.
• Techniques: Therapists work with individuals to identify and change negative thought patterns or performance anxiety related to sexual activity.
• Skill development: CBT may involve relaxation techniques, stress management strategies, and communication skills to enhance sexual satisfaction and confidence.

3. Couples therapy:

• Communication: Therapy sessions can improve communication between partners regarding sexual intimacy, expectations, and concerns related to PE.
• Mutual support: Couples therapy helps partners understand and support each other through the challenges of managing PE.

Communication with your partner

Open discussions

1. Understanding and support:

• Educate Your partner: Explain what premature ejaculation is, its causes, and treatment options. Educating your partner can reduce misconceptions and anxiety.
• Express feelings: Share your feelings and concerns about PE openly. Discuss how it impacts you emotionally and physically.
• Encourage feedback: Invite your partner to share their thoughts, feelings, and concerns about PE. Understanding their perspective fosters mutual support.

2. Enhancing intimacy:

• Explore mutual solutions: Discuss strategies, such as trying different sexual positions or incorporating techniques like the stop-start or squeeze method, that can enhance mutual satisfaction.
• Setting realistic expectations: Communicate openly about sexual expectations and desires. Setting realistic goals and expectations can reduce performance pressure and anxiety.

3. Building trust and connection:

• Maintain open dialogue: Continuously communicate about your progress, challenges, and adjustments in managing PE. This ongoing dialogue strengthens trust and connection.
• Seek support together: Consider attending therapy sessions or seeking professional advice together. This collaborative approach reinforces mutual commitment to addressing PE.

Techniques for mutual satisfaction

 Focus on foreplay:

• Extended foreplay: Spend more time on foreplay activities such as kissing, touching, and caressing. This can increase arousal gradually and enhance intimacy.
• Mutual pleasure: Explore each other’s erogenous zones to build arousal and excitement before engaging in penetrative sex.

Variation in sexual positions:

• Experimentation: Try different sexual positions that allow for better control and enjoyment for both partners. Positions that provide less stimulation to the penis can help delay ejaculation.
• Shared exploration: Explore positions where both partners can actively participate and experience pleasure simultaneously.

Mutual stimulation and pleasure:

• Manual stimulation: Engage in mutual masturbation or manual stimulation of each other’s erogenous zones. This can be a satisfying alternative or complement to penetrative sex.
• Oral stimulation: Explore oral sex to provide pleasure and maintain arousal while allowing the ejaculatory reflex to subside.

Relaxation techniques:

• Breathing exercises: Practice deep breathing exercises together to promote relaxation and reduce performance anxiety during sexual activity.
• Shared relaxation: Incorporate activities such as massaging each other’s shoulders or backs to promote overall relaxation and comfort.

More information and sources for premature ejaculation

https://www.nhs.uk/conditions/ejaculation-problems/

https://www.ncbi.nlm.nih.gov/books/NBK546701/

https://www.ncbi.nlm.nih.gov/books/NBK547551/

Premature ejaculation FAQs