1. Understand the Root Causes

Before diving into techniques, it's essential to understand why lasting longer in bed can be a challenge. Premature ejaculation and performance anxiety are common issues that can affect your stamina. Factors such as stress, diet, and even certain medications can also impact sexual endurance. Identifying the underlying cause is the first step to addressing the issue.

2. Try the "Start-Stop" Technique

The "start-stop" technique is a simple but effective method to control your arousal and delay ejaculation. Here's how it works:

• Start: During sexual activity, when you feel close to climax, stop all stimulation.
• Stop: Allow yourself to relax until the urge to ejaculate decreases.
• Repeat: Resume activity and repeat the process as needed.

This technique helps you gain better control over your arousal and can significantly extend the duration of intercourse over time.

3. Incorporate the "Squeeze" Technique

Another method to help you last longer in bed is the "squeeze" technique:

• Step 1: When you feel you’re about to ejaculate, have your partner gently squeeze the base of your penis.
• Step 2: Maintain the pressure until the urge to ejaculate subsides.
• Step 3: Resume sexual activity and repeat as necessary.

This method can delay ejaculation and help build endurance over time.

4. Focus on Foreplay

Foreplay isn’t just a prelude to intercourse—it can also be a way to enhance your sexual experience without rushing to the finish line. By focusing more on foreplay, you can build up the sexual tension and excitement without putting pressure on yourself to last longer during penetration. This can help reduce anxiety and make the entire experience more enjoyable for both partners.

5. Practice Kegel Exercises

Kegel exercises, which involve strengthening the pelvic floor muscles, can be incredibly beneficial for sexual endurance. Strong pelvic floor muscles give you better control over ejaculation and can enhance sexual pleasure. Here’s how to do Kegel exercises:

• Identify the muscles: The next time you urinate, stop mid-stream. The muscles you use to do this are your pelvic floor muscles.
• Exercise: Tighten these muscles, hold for five seconds, then relax for five seconds. Repeat 10–15 times, and do this exercise three times a day.

Over time, Kegel exercises can help you gain more control during sex and increase your stamina.

6. Experiment with Different Positions

Certain sexual positions can help you last longer in bed by reducing stimulation. For example, positions where you’re not bearing your full body weight, such as spooning, can help reduce intensity and prolong the experience. Experimenting with different positions can keep things exciting and help you find what works best for you.

7. Control Your Breathing

Breathing plays a crucial role in managing arousal. Fast, shallow breathing can increase tension and lead to quicker ejaculation, while deep, slow breathing can help you relax and control your arousal. During sex, focus on taking slow, deep breaths to calm your body and mind, which can help you last longer.

8. Make Lifestyle Changes

Your overall health significantly impacts your sexual performance. Here are a few lifestyle changes that can improve your stamina in bed:

• Exercise regularly: Physical activity increases blood flow and boosts energy levels, which can enhance sexual performance.
• Eat a balanced diet: Foods rich in vitamins and minerals, like fruits, vegetables, and whole grains, support sexual health.
• Reduce alcohol and tobacco consumption: Both can impair sexual function and decrease stamina.
• Get enough sleep: Quality sleep is essential for maintaining energy levels and reducing stress.

9. Consider Psychological Techniques

Mental techniques, such as mindfulness and cognitive-behavioral therapy (CBT), can be beneficial for those struggling with performance anxiety or premature ejaculation. These techniques can help you stay present during sex, reduce anxiety, and improve control over your arousal.

• Mindfulness: Practice being fully present and aware during sex without judgment or distraction. This can help you manage your arousal and enjoy the experience more fully.
• CBT: If anxiety is a significant factor, speaking with a therapist who specializes in sexual health can provide coping strategies to reduce anxiety and improve performance.

10. Consult a Professional

If you've tried multiple techniques without success, it might be time to consult a healthcare provider. There could be underlying medical conditions, such as hormonal imbalances or erectile dysfunction, contributing to your difficulties. A doctor can provide medical advice, prescribe treatments, or recommend therapy if needed.