Practice pelvic floor (Kegels) exercises regularly
Do regular cardio and strength training to improve blood flow and stamina
Reduce alcohol and avoid smoking
Limit caffeine late in the day and stay well hydrated
Prioritize sleep and manage stress/anxiety
Use condoms designed for delayed ejaculation if needed
Try a numbing spray or topical anesthetic (use sparingly and follow product directions)
Consider a squeeze technique during the moment of near-ejaculation
Use a stop-start approach to train control
Switch to slower pacing and deeper, slower breathing
Communicate with your partner and agree on a pace that helps you last longer
Use positions that give you more control and reduce stimulation intensity
Take breaks during sex to reset arousal
Focus on sensation control (slowing down, pausing, changing rhythm)
Avoid porn habits that condition rapid ejaculation for some people
Masturbate with pacing and practice delaying ejaculation
If premature ejaculation is an issue, ask a clinician about evidence-based treatments (behavioral therapy, SSRIs, topical options)
Consider seeing a urologist or sexual health professional if this is persistent or worsening