How to prevent premature ejaculation

How to prevent premature ejaculation

Many men often wonder how to prevent premature ejaculation and, as the saying goes, prevention is better than cure.

Premature ejaculation may be something you have never had to deal with or, you may have had it all your life. Whatever the case may be, rest assured there are ways to fix this.

couple in bed together

The most effective way to prevent premature ejaculation is by using certain techniques that train the brain to react differently in certain situations. Pair this with exercises that help to strengthen the muscles we use to ejaculate, and we have an effective programme to prolong sexual performance.

In order to avoid premature ejaculation, we first need to know what causes it, what premature ejaculation is and the part our brain and certain muscles play. Once we are familiar with this we can learn how to block premature ejaculation.

In the majority of cases the issue is caused by psychological factors (that can also cause erectile dysfunction) rather than a physical condition. Over time the brain has learnt to ejaculate as quickly as possible and this is what leads to premature ejaculation. This for example, could be caused by anxiety or perhaps an awkward first sexual encounter which has left a decreased confidence surrounding sex.

When our brain signals that it is time to ejaculate certain muscles are activated to carry out the physical process of ejaculation. These muscles can often be weak but, with time and training, we can gain greater control over these muscles in order to control ejaculation.

Treatments will depend on wether you Currently have premature ejaculation as well as erectile dysfunction, or are looking to take precautions so it does not occur later in life. Exercises and techniques will suit everyone regardless of if you have premature ejaculation or not, whereas treatments such as anaesthetic sprays and creams are more suited to those who are looking to treat an existing problem.

Kegel (pelvic floor) exercises

kegel exercises are great for strengthening your pelvic floor muscles. These muscles can be used to help delay ejaculation as they become stronger and you have more control over their action. In fact one study showed that 82.5% of patients gained significant control of their ejaculatory reflex when carrying out pelvic floor rehabilitation. The study can be read in detail here. Premature ejaculation study 

Before we can exercise the pelvic floor muscles, we need to know exactly where they are and how to control them.

When you are urinating, if you had to stop midstream, it is your pelvic floor muscles that you would use to achieve this. You can even try this while urinating so you know you are using the right muscles. As you contract the pelvic floor muscles you should then be able to stop the flow of urine.

now we know how to activate the correct muscle we can begin to strengthen it to help control ejaculation.

These exercises should carried out frequently and at least 5 times a day and are great for all round sexual health. No one will know when you are exercising the pelvic floor so this can be carried out anywhere, even at work!

  • Contract the pelvic floor muscles and hold the contraction for 5 seconds.
  • relax the pelvic floor for 5 seconds
  • carry out this exercise 10 times and try to concentrate on the movement of the muscles.
  • If you feel you are able to do so, start to increase the contraction by a few seconds. So rather than holding for 5 seconds, try holding for 10.
  • each session should consist of 3 sets of 10 repetitions.

Once the pelvic floor muscles begin to strengthen you should start to notice that you are able to ‘hold off’ ejaculation by contracting these muscles when you feel you are about to climax.


different coloured condoms

There are a few types of condom that can help to delay ejaculation although these will only be suited to premature ejaculation that is caused by over sensitivity. If the root cause is something such as anxiety, then behavioural techniques and exercises would be a better choice. Condoms are also a great measure to ensure sexual health.

A thicker condom will help to ‘dull down’ some sensitivity without completely taking away the enjoyment of sex. This can help you to last longer if you have an over sensitive penis.

Delay condoms

delay condom in foil packet

This particular type of condom is made by most reputable condom brands such as Durex extended pleasure. They contain a small amount of local anaesthetic on the inside of the condom to effectively numb the glans of the penis during sex. However, whilst they certainly are effective at numbing the penis, many men do not like the fact that they no longer have any feeling at all. This can then lead to erectile dysfunction as you are no longer physically stimulated due to the loss of sensitivity. This is definitely something to keep in mind before trying a delay condom.

Squeeze method

vice squeezing apple

This method can be used to inhibit premature ejaculation by manually delaying ejaculation. Some men find this method frustrating as timing is everything. Squeeze too soon and the method is not effective. Squeeze too late and you will not be able to delay the ejaculation.

  • As soon as you feel ejaculation is imminent, firmly squeeze the area between the penis and glans.
  • Hold for around 30 seconds or until the urge has subsided.
  • Continue with sex or masturbation until the urge comes again.
  • Repeat this process four or five times before finally allowing yourself to climax.

This aims to allow the user to recognise when they are about to climax and therefore delay the ejaculation. With time this can lead to an increase in stamina as the user is able to delay ejaculation for longer periods. Clinical studies have shown that this method is more effective when combined with other treatments rather than used as a Stand alone treatment. See here for study 

Stop start technique

stop start car button

The stop start technique is similar to the squeeze method although this time you do not manually delay the orgasm. Instead, you simply stop activity when you feel the climax coming and then resume once you are back in control. This can become frustrating when used with a partner as the constant stopping to delay orgasm becomes monotonous for both you and your partner.

  • When you feel you are about to climax, simply stop. (try to think about something else to help distract your mind)
  • Wait 30 seconds or until the orgasm has subsided.
  • Resume activity
  • Do this for or five times before allowing yourself to ejaculate.

Again, this technique has been proven to work much more effectively when used in conjunction with other treatments. The goal is to learn how if feels when you reach the point of no return and therefore, you are able to delay it. Do not become disheartened if no improvement is noticed immediately as this technique can sometimes take months to master.

Programmes and guides

There are many premature ejaculation guides that claim to cure the issue. Many of these will do nothing more than empty your wallet however, there are some gems out there that really do provide a solution to premature ejaculation.

Take a look at my Ejaculation By Command Review where i go into details of my personal experience with the ejaculation by command programme.

Many of these guides work by combining multiple techniques and exercises at the same time to provide results to the user much faster than trying to work everything out on your own. By following the steps you are able to achieve results that you are able to track as you see the results each time you have intercourse.

I have personally tried and tested more of these guides than i care to remember and have documented my individual results so that you can see exactly which programmes are worth your time and effort, and which ones simply don’t produce the desired results.

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Riley Dolan
Hi, i'm Riley - qualified sex therapist and founder of Premature Man. I have had premature ejaculation since i became sexually active and have used various treatments along the way.
Having premature ejaculation was actually what propelled me into becoming a qualified sex therapist so you could say premature ejaculation has actually given me a purpose!

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