Practice pelvic floor (Kegels) regularly
Do regular cardio and strength training
Limit alcohol and avoid drugs that affect arousal or erection quality
Get adequate sleep
Manage stress and anxiety (breathing exercises, mindfulness)
Use condoms designed for delayed ejaculation if needed
Consider a numbing spray/cream or condoms with numbing agents (use as directed)
Try behavioral techniques: start-stop or squeeze method
Focus on sensations and pacing rather than performance
Masturbate/sex when aroused but not at peak intensity to improve control
Slow down and use deeper, slower breathing during arousal buildup
Change stimulation patterns (pace, pressure, angle) during sex
Take breaks during buildup and resume once intensity drops
Use a lubricant to reduce friction and improve comfort
Communicate with your partner about pace, timing, and what feels best
Consider switching positions to maintain control and reduce overstimulation
Address porn habits if they contribute to rapid arousal
Review medications with a clinician if ejaculation is too fast or erections are inconsistent
See a healthcare professional if premature ejaculation is persistent, painful, or causing distress
Consider therapy (sex therapy or CBT) for persistent premature ejaculation
Ask a clinician about prescription options for premature ejaculation or erectile dysfunction if appropriate