If you’re worried about not lasting long enough in bed, you’re not alone. Many men finish in just a couple of minutes, which can leave their partner unsatisfied. But don’t stress—there are simple ways to last longer in bed, enjoy sex more, and feel more confident. Let’s talk about how to increase sex time and stamina in easy steps.

Part 1: Get Your Mind Ready

Stay Positive

If you think, “I’m not going to last long,” you might be right. Stressing out about it can make you finish faster. So, the first thing to do is change how you think. Believe you can last longer, and you’ll already be on the right track.

Talk to Your Partner

If you’re worried, talk to your partner. It might feel awkward, but being open about it can help both of you relax. Plus, your partner will likely appreciate your honesty and support you in finding ways to improve.

Part 2: Simple Exercises to Last Longer in Bed

Regular exercise isn’t just good for your health—it can also help you last longer during sex. Two simple exercises that can help are kegels and edging.

Kegels: Control Your Muscles

Kegels are exercises that help you control the muscle that’s in charge of when you finish. Here’s how to do them:

1. Find the muscle:
   Imagine you’re trying to stop yourself from peeing. That muscle you feel tightening is the one you need to work on.
2. Squeeze and Release:
   Squeeze this muscle for a few seconds, then let go. Do this several times a day. The stronger this muscle gets, the better you can control how long you last in bed.

Edging: Practice Controlling Yourself

Edging is another easy way to help you last longer. If you usually rush through masturbation, your body might be used to finishing fast. Here’s how to change that:

1. Go Slow:
   Start by getting yourself to about a 7 out of 10 on the arousal scale (where 10 means you’re about to finish).
2. Pause and Relax:
   Stop and let your arousal drop to about a 5 before starting again.
3. Repeat:
   Keep doing this—bringing yourself close to finishing, then stopping. Over time, you’ll learn how to control when you finish, helping you last longer during sex.

Part 3: Tips to Last Longer During Sex

Once you’ve worked on your mindset and started these exercises, there are a few things you can do during sex to last longer.

1. Try a New Foreplay Routine

Don’t rush straight to sex. Change things up: start with kissing, then use your hands, followed by oral sex, and then move on to intercourse. Focusing on your partner first can help you feel less pressure and last longer.

2. Switch Positions

Different positions can affect how quickly you finish. Pay attention to which ones make you last longer and switch positions if you feel you’re getting too close to finishing.

3. Control Your Breathing

Breathing deeply and slowly can help you stay calm and in control. If you’re breathing fast and shallow, you might finish sooner. Focus on taking deep breaths to help yourself last longer.

4. Squeeze Your Muscles

If you’re about to finish, try squeezing your Kegel muscle (like you practiced earlier). This can help you hold off and keep going longer.

Foods That Help You Last Longer in Bed

What you eat can also help you last longer in bed. Here are some foods that can boost your stamina:

• Oysters: They’re full of zinc, which is good for testosterone and can help you last longer.
• Bananas: These have potassium, which gives you more energy.
• Spinach is high in magnesium, which helps with blood flow and erections.
• Dark Chocolate: This improves circulation and boosts your mood, which can help you last longer.

Final Thoughts

So, there you have it—easy steps to help you last longer in bed. By working on your mindset, doing simple exercises, and trying out these tips during sex, you can improve your stamina and make the experience better for both you and your partner. Remember, practice and communication are key.

FAQs

1. What are natural ways to increase sex stamina?

Regular exercise, Kegel exercises, and exercising can naturally boost sexual stamina. Eating foods like bananas, spinach, and dark chocolate also helps.

2. How can I last longer in bed without medicine?

Practice deep breathing, Kegel exercises, and edging. Stay relaxed and communicate openly with your partner to reduce anxiety.

3. What foods help with premature ejaculation?

Oysters, bananas, spinach, and dark chocolate are known to improve sexual stamina and help with premature ejaculation.

4. Is it normal to finish quickly during sex?

Yes, it's common. If it's frequent and bothers you, try exercises and techniques to improve control. Open communication with your partner also helps.

5. Do Kegel exercises really help with lasting longer?

Yes, Kegel exercises strengthen the muscles that control ejaculation, helping you last longer in bed with regular practice.