The best tips against premature ejaculation

premature ejaculation

Climaxing too soon, also known as premature ejaculation, is a common problem among men. About 20% to 30% of men experience it! If it happens often, premature ejaculation can lead to a lot of stress, buzzkills, and shame. It can also have a negative impact on your relationship. Find out what premature ejaculation is, why it happens, and what you can do about it!  

What’s premature ejaculation?

Premature ejaculation occurs when a man has little or no control over his orgasm and therefore ejaculates sooner than desired. Some men ejaculate at the slightest stimulation. The result is that neither partner gets enough sexual satisfaction.

Premature ejaculation occurs when a person comes within 30 seconds to 1 minute, whereas the average duration of “regular penetration” is approximately between 3 and 5 minutes.

Why do you ejaculate prematurely?

The exact cause of premature ejaculation is unknown, but it’s often due to physical, psychological, or emotional issues. When a person ejaculates prematurely more often, fear of failure and the need to perform may also come into play. Anxiety, stress, or depression can also contribute to premature ejaculation.

Stress and anxiety cause the body to produce the hormone adrenaline. A high level of adrenaline also breaks down the substance serotonin in the body. This is a neurotransmitter that, among other things, affects the sexual tension in the body. A low level of serotonin causes your glans to become more sensitive, which results in an early orgasm.

“A low level of serotonin causes your glans to become more sensitive, which results in an early orgasm.”

Pelvic floor muscles

The pelvic floor muscles also influence your orgasm. The less control you have over these muscles, the less control you have over your climax. During an orgasm, there’s tension on the pelvic floor muscles, which causes them to contract rhythmically. Overactive pelvic floor muscles put more strain on the muscle group, causing a man to come sooner than he’d like to.

“The more control you have over your pelvic floor muscles, the more influence you can have on the moment of climax.”

Delaying your orgasm

Doctors often recommend treating premature ejaculation. This may include psychotherapy, as well as learning ways to discuss it with your partner. Psychotherapy is often aimed at removing performance pressure and fear of failure.

However, there are also a number of techniques that allow you to influence the moment of ejaculation.

The pinching technique

This technique is used during sex just before you feel that you’re about to climax. At that point, you should gently pinch the end of the penis with two fingers for a few seconds (on the spot where the glans and the shaft meet). Stop having sex for 30 seconds before starting again. Repeat this pattern until you come.

The stop-start technique

Masturbate on your own until you almost come. Then wait a moment and continue. Do this about 3 times and ejaculate on the fourth time. After several sessions, you’ll notice that you’re becoming more and more in control of your orgasm. Practice makes perfect!

Kegel exercises

Kegel exercises strengthen the pelvic floor muscle, which contracts during orgasm. This is the same muscle that you use to hold back your stool and urine. By training your pelvic floor muscles, one of the things you can do is exert more control over your orgasm. There are several exercises that can be used to train the pelvic floor muscles.

Basic exercises

Tense the pelvic floor muscles for 5 seconds, and then relax. Do this 20 to 30 times in a row and repeat the routine 3 times a day (e.g. morning, afternoon, and evening). Notice an improvement? Then increase the number of strains and the straining time. You can also use an app that tells you exactly what to do.

The Bridge

Lie on your back and place your heels as close to your bum as possible. Then tighten your pelvic floor muscles several times, as described in the basic exercise. Expand on the exercise by pushing your pelvis upwards. This is the “bridge” position. Try to tighten the pelvic floor muscles properly here too. Hold the bridge position for 10 seconds and then slowly lower back down. Repeat this routine 10 times.

Want more of a challenge? Place an object, such as a ball or a pillow, between your knees. Give your pelvic floor muscles an extra workout by squeezing your knees together during the exercise.

Which other exercises work well?

  • Squats
  • Lunges
  • Hip thrusts

There are also a number of other tools, such as special sex toys and condoms, that can help you delay orgasm for longer. We’ll discuss them below.

Other tools


A masturbator is a penetrable sex toy designed specifically for men. Masturbators are designed to feel as much like a woman’s intimate parts as possible, often in both sensation and appearance. Most masturbators also have stimulating structures on the inside, which is why they can be used as an excellent tool to train your sexual stamina.

Orgasm-delaying condoms

Orgasm-delaying condoms have a mild sedative effect to prevent premature ejaculation. On the inside of these condoms, there’s a thin layer of gel which reduces the sensitivity of the glans. Some condoms are also thicker at the top so that the glans is less irritated. With an orgasm-delaying condom, you and your partner can enjoy sex for longer, and your orgasm will last longer as well!

Orgasm-delaying spray

There are also various sprays and creams available for delaying orgasms. These products are applied directly to the head of the penis to anaesthetise it slightly and temporarily. The penis is still stimulated, but it’s less sensitive to incoming stimuli. This makes it possible for men to last longer during sex.

We hope the above tips have helped you (and your partner). Positive stories are welcome in the comments below!

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