How to Last Longer in Bed Naturally: 15 Proven tips for Men

If you’ve been silently wondering how to last longer in bed, you’re not the only one. It’s one of the most common concerns among men, especially between the ages of 30 and 60.

Premature ejaculation, reduced bedroom endurance, and low stamina can cause anxiety. affect your confidence, and strain intimate relationships. But here’s the truth: there are proven, natural strategies that improve sexual stamina and control without medication or gimmicks. Thankfully, there are many proven ways to learn how to last longer in bed naturally.

Let’s dive into 15 effective techniques that will help you last longer in bed—starting tonight.

What Causes Premature Ejaculation or Affects How to Last Longer in Bed?

Premature ejaculation (PE) refers to ejaculating sooner than desired—often within one minute of penetration. It’s not just a physical issue but often deeply psychological. Many men experience premature ejaculation, but with the right strategies, it’s a condition you can manage and improve.

Common Causes:

• Performance anxiety or stress
• Pelvic floor weakness
• Overstimulation from porn or fantasy
• Low testosterone
• Lack of sexual body awareness
• Underlying medical conditions

Understanding the root cause allows you to tackle it with targeted techniques rather than generic advice.

1. Pelvic Floor Exercises (Kegels)

Strengthening your pelvic floor muscles (specifically the pubococcygeus or PC muscle) plays a vital role in ejaculation control. You can do it sitting, standing, or lying down. Focus on isolating the muscle—don’t contract your abs, thighs, or glutes. These exercises are foundational if you want to know how to last longer in bed without medication.

How to Do It:

• Tighten the same muscle you’d use to stop urinating mid-stream.
• Hold for 5–10 seconds, release.
• Do 3 sets of 10 reps daily.

Why this matters:
Your pelvic floor plays a direct role in ejaculation control. Weak muscles cause quicker release, while stronger ones let you hold back contractions. This gives you physical command over climax, especially during intense arousal.

Benefits:

• Clinically proven
• No equipment needed
• Improves erection strength
• Enhances bladder control

2. Edging Technique

Edging is the act of bringing yourself close to climax and then stopping before you ejaculate. This method trains your mind and body to manage arousal and develop control over ejaculation.

Edging, a technique endorsed by the International Society for Sexual Medicine, involves delaying orgasm to enhance control and pleasure.
Learn more about this method here: ISSM on Edging

How to Practice:

• During solo or partnered sex, Stimulate yourself close to orgasm.
• Stop all stimulation for 30–60 seconds.
• Resume only once the sensation passes & Repeat this 3–4 times before climax.

Benefits:

• Improves arousal awareness
• Builds confidence over time
• Can be practiced solo or with partner
• No tools or medicine needed

3. Start-Stop Technique

This technique is the real-time version of edging during partnered sex. This method trains your body for arousal awareness in real-time, not just during solo play. It also builds emotional intimacy because you’re actively giving and receiving pleasure, not just performing.

Techniques like edging and the start-stop method are proven ways to help delay ejaculation naturally. For those struggling with control, the start-stop method teaches you exactly how to last longer in bed.

stop-start technique given to men with premature ejaculation increased the time spent in the vagina and eliminated the problem of premature ejaculation. Source

How to do it deeply:
While having sex, monitor your arousal level constantly. If you feel you’re close to climax, stop all thrusting. Instead, shift focus to your partner—oral sex, clitoral stimulation, kissing, or massage. Once the peak urge fades, gently resume. You can do this 2–3 times in a session.

Benefits:

• Allows you to control climax
• Encourages mutual pleasure
• Improves awareness of orgasm buildup
• Natural and immediate

4. Squeeze Technique

This classic method was first popularized by sex therapists Masters & Johnson. This physical interruption can be effective for men who need a strong, instant method of stopping climax. It gives a hard reset on your arousal curve and buys you time. While not long-term training like edging, it’s useful in high-arousal moments & Learn more about squeeze technique

How to Perform:

• When close to climax, use thumb and forefinger to squeeze the tip of your penis.
• Apply firm pressure for about 10 seconds.
• Wait until the urge passes, then resume.

5. Mindfulness and Meditation

Most premature ejaculation is caused by anxiety or mental distraction. Mindfulness rewires your nervous system to respond, not react. It teaches you to stay calm even during high arousal, helping you delay ejaculation simply and helps in understanding how to last longer in bed by managing your mind.

Practice 10–15 minutes daily of mindful breathing or meditation. During sex, focus entirely on sensations—touch, breath, heartbeat—instead of performance. Regular exercise, mindfulness, and pelvic training can significantly improve your sexual stamina over time.

Instead, Amanda Holmberg, LMFT, clinic director at the Sexual Wellness Institute, suggests you should “stay present in the moment with your body. Mindfulness techniques can be effective in improving PE by practicing body awareness, meditation and guided breathing techniques.

6. Diet, Weight & Habits (Alcohol + Smoking)

Your lifestyle directly affects how long you last in bed. Your sexual health is connected to your metabolic health. Obesity, poor diet, and bad habits impair blood flow and hormone levels, leading to weak erections and early ejaculation. Improving your lifestyle optimizes your performance from the inside out.

“Sexual dysfunction is common in patients with alcohol dependence. Heavy drinking proportionately increases the risk.” Source

Key Points:

• Eat foods that boost circulation and testosterone (beets, pumpkin seeds, pomegranate, spinach). Excess weight is linked to lower testosterone and stamina.
• Alcohol can desensitize and cause delayed or premature ejaculation.
• Quitting smoking and improving circulation are two key ways to improve erection quality without medications.
• Poor diet means poor circulation, low energy, and hormone disruption.
• Foods like maca root, ginseng, and pomegranate are well-known natural libido boosters that support better sex drive.

Benefits:

• Supports long-term improvement
• Improves testosterone levels
• Boosts overall confidence and vitality
• Affects mental and physical performance

7. Use Condoms (Standard + Thicker Types)

Choose thicker condoms (like Trojan Extended Pleasure) or ones with benzocaine. These reduce stimulation, making it easier to last longer. You can also double up with the squeeze or start-stop method. Always apply condoms before foreplay to control arousal early. Thicker condoms are a helpful tool for men exploring how to last longer in bed.

Why this matters:
Reduced sensitivity buys you more time. This is especially helpful for men who are hypersensitive or tend to climax shortly after penetration. It’s also a psychological relief—knowing there’s a buffer can reduce anxiety and boost performance.

Brands like Trojan Extended Pleasure include benzocaine lubricant, which mildly numbs the penis to prolong performance.

“The thickened condom can effectively maintain and prolong the hyperemia state of the penis and enhance the intensity of penile erection” source

Benefits:

• Reduces penile sensitivity
• Prevents STIs and pregnancy
• Available in various styles
• May reduce performance pressure

8. Masturbate Before Intercourse

This technique helps reduce sensitivity and lower arousal intensity during the actual act. Masturbate 1–2 hours before you expect sexual activity. Keep it slow and focused on delaying orgasm (not rushing to finish). The idea is to lower baseline arousal, so your second round during actual sex is longer and more controlled.

Why this matters:
This method helps men who are overstimulated easily or haven’t had sex in a while.

According to a study, it’s found that penis root masturbation may help in delay ejaculation.

✅ Pros:

• Simple and low-effort
• Helps manage over-arousal
• Can become part of routine
• No cost or tools needed

⚠️ Cons:

• May reduce libido if done too close to sex
• Not a long-term solution
• Results vary per person
• May lead to overuse if not managed

9. Engage in Foreplay

Sex is more than penetration—and good foreplay increases satisfaction and delays ejaculation. Spend at least 10–20 minutes on kissing, touch, oral sex, massage, dirty talk, or using toys. Focus on her pleasure, not your climax. The goal is to build arousal gradually, not spike it instantly. Foreplay isn’t just for pleasure—it also helps men naturally improve how to last longer in bed.

Why this matters:
Foreplay reduces pressure, enhances emotional connection, and delays the need for penetration. For most women, penetration alone doesn’t lead to orgasm, so prioritizing foreplay makes sex better for both partners while allowing you to maintain control longer.

Only 18% of women orgasm from penetration alone. Prioritizing foreplay can make the experience more fulfilling for both & Know more about foreplay here

“Medical experts have said that men who battle premature ejaculation can overcome the condition by engaging in foreplay and learning some sex techniques.” Source

Benefits:

• Strengthens emotional bond
• Reduces pressure to perform
• Helps balance arousal levels
• Makes sex more enjoyable

10. Try Different Positions

Some positions reduce sensation and allow more control. Switching it up can reset your arousal levels. Experiment with slower-paced positions like spooning, woman on top (with her in control), or missionary with pauses. Avoid fast, deep strokes early. Use this time to observe which angles increase or reduce stimulation for you.

Additionally, a survey conducted by the Global Andrology Forum reported that 34.1% of respondents identified the “man on top” (missionary) position as allowing the most time before ejaculation, followed by the “woman on top” position at 29.5% .

Examples:

• Partner on top: Less pressure on you
• Side spooning: Slower movement
• Missionary with pauses: Controlled pacing

Why this matters:
Switching positions resets your arousal level. It gives you a mental and physical break from high stimulation and gives your partner a variety of sensations too. It’s a dual-win strategy that helps manage momentum during sex.

11. Stay in the Moment

Rather than distracting yourself with non-sexual thoughts, tune into your body. Recognize how you’re feeling, breathe, and stay grounded in the present. The more control and awareness you develop in bed, the more you’ll naturally build sexual confidence. Staying in the moment is key to mastering how to last longer in bed effectively.

Focus on touch, eye contact, and breath. Avoid thinking about “lasting longer”—just stay engaged and responsive. Staying in the moment will help you decide what you want—maybe you need to slow down or take a break.

Benefits:

• Enhances control
• Strengthens mental clarity
• Reduces panic during sex
• Helps you enjoy the moment

12. Watch Your Arousal Level Before Sex

Your starting point matters. If you’re overly aroused when sex begins, you’re more likely to finish too quickly.

How to do it deeply:
Avoid starting sex when you’re already highly aroused. Use foreplay to balance excitement and keep stimulation around a 5–6 out of 10 before penetration. Stay mindful of your arousal curve, and take breaks if you spike too quickly.

Enter intercourse when you’re at a medium arousal level so you have space to build up gradually. To increase arousal control, tune into your body’s signals and slow down when needed during intimacy. By managing stimulation early, you build endurance throughout the session. It’s about being proactive with pacing instead of reactive with regret.

Know more about arousal here

13. Adult Circumcision

Some studies suggest circumcision may increase ejaculation control. A study found that “circumcised men reported significant improvement on IELT, control over ejaculation, and satisfaction with sexual intercourse” Source

If you experience extreme hypersensitivity that doesn’t improve with any natural methods, talk to a urologist about circumcision. It reduces nerve endings at the tip of the penis, which can help in delaying ejaculation and better understanding of how to last longer in bed

14. Desensitizing Creams (Use Cautiously)

Topical products containing lidocaine or benzocaine can reduce sensitivity, helping some men last longer.

How to do it deeply:
Apply a small amount of lidocaine or benzocaine cream 10–15 minutes before sex. Rub it on the head of the penis, then wipe it off before intercourse to prevent transfer/numbing your partner. Test for allergies beforehand.

lidocaine-prilocaine cream 5% is effective in premature ejaculation and 20 min of application time before sexual contact is the optimum period. Source

Why this matters:
This method offers immediate sensitivity control, especially for men who climax within seconds. While not ideal long-term, it gives you training time to practice other methods (like edging or breathing) while extending sessions.

15. Seek Medical Consultation If Needed

If you’ve tried several techniques for how to last longer in bed and seen no improvement in 6–8 weeks, schedule an appointment with a sexual health doctor or urologist. They can assess underlying causes and recommend advanced options like hormone testing or SSRIs (if appropriate).

Sometimes premature ejaculation is linked to deeper hormonal, neurological, or mental health issues. Medical intervention ensures you’re not guessing—and helps rule out serious conditions that affect sexual health. If nothing seems to improve your ability to control climax or understand how to last longer in bed, it might be time to speak to a medical expert.

FAQ’s

1. How to last longer in bed without pills?
Pelvic exercises, mindfulness, foreplay, and condom use are effective natural methods.

2. Can I last longer in bed with thicker condoms?
Yes. Thicker or benzocaine-lubricated condoms reduce stimulation.

3. Does diet help you last longer?
Yes. Foods like beets, spinach, and seeds improve blood flow and testosterone.

4. Is adult circumcision effective?
Some report better control post-circumcision, but results vary.

5. Is masturbation before sex helpful?
For many men, yes—it lowers sensitivity and delays climax.

6. Should I try the squeeze or start-stop method?
Both work well. Try both to see which gives you better control.

7. How often should I do Kegels to see results?
Practice daily for 4–6 weeks to notice better control.

8. How long does the average man last in bed?
According to studies, 5–7 minutes is average. Anything longer is a bonus.

9. Are desensitizing creams safe?
Generally, yes. Use cautiously and follow directions.

10. What position helps me last longer?
Slower-paced positions like spooning or partner-on-top

Conclusion

You don’t need magic pills or fake hacks to improve how to last longer in bed. What you need is awareness, practice, and a willingness to try different methods that suit your body and mind.

Even just 2–3 of these proven strategies can transform your sexual confidence, performance, and your connection with your partner. Boosting your sexual performance isn’t about perfection—it’s about understanding your body and building better control.

Stay present. Stay consistent. And stay in control.

Also read 11 powerful libido boosting foods here

References:

Pastore, A. L., Palleschi, G., Fuschi, A., Maggioni, C., Rago, R., Zucchi, A., Costantini, E., & Carbone, A. (2014). Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: A novel therapeutic approach. Therapeutic Advances in Urology, 6(3), 83. https://doi.org/10.1177/1756287214523329

Doğan, K., & Keçe, C. (2023). Comparison of the results of stop-start technique with stop-start technique and sphincter control training applied in premature ejaculation treatment. PLOS ONE, 18(8), e0283091. https://doi.org/10.1371/journal.pone.0283091

Wang Z, Yu J. Efficacy evaluation of thickened condom in the treatment of premature ejaculation. Transl Androl Urol. 2022 Feb;11(2):253-259. doi: 10.21037/tau-22-8. PMID: 35280666; PMCID: PMC8899143.

Lucas Bustos P, Parrón Carreño T, Moreno Gutiérrez S, Fernández Agis I. Progressive arousal: a new concept and definition for premature ejaculation. Sex Med. 2023 Apr 27;11(2):qfad014. doi: 10.1093/sexmed/qfad014. PMID: 37124144; PMCID: PMC10136197.

Gao, J., Xu, C., Zhang, J., Liang, C., Su, P., Peng, Z., Shi, K., Tang, D., Gao, P., Lu, Z., Liu, J., Xia, L., Yang, J., Hao, Z., Zhou, J., & Zhang, X. (2014). Effects of Adult Male Circumcision on Premature Ejaculation: Results from a Prospective Study in China. BioMed Research International, 2015(1), 417846. https://doi.org/10.1155/2015/417846

Atikeler MK, Gecit I, Senol FA. Optimum usage of prilocaine-lidocaine cream in premature ejaculation. Andrologia. 2002 Dec;34(6):356-9. doi: 10.1046/j.1439-0272.2002.00511.x. PMID: 12472618.

Ma GC, Zou ZJ, Lai YF, Zhang X, Zhang Y. Regular penis-root masturbation, a novel behavioral therapy in the treatment of primary premature ejaculation. Asian J Androl. 2019 Nov-Dec;21(6):631-634. doi: 10.4103/aja.aja_34_19. PMID: 31115366; PMCID: PMC6859670.

Arackal BS, Benegal V. Prevalence of sexual dysfunction in male subjects with alcohol dependence. Indian J Psychiatry. 2007 Apr;49(2):109-12. doi: 10.4103/0019-5545.33257. PMID: 20711392; PMCID: PMC2917074.