How To Reduce Premature Ejaculation?
Explore effective strategies to reduce premature ejaculation, including exercises, behavioral techniques, and medical treatments. Learn about the causes and when to seek professional advice for lasting solutions.
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Last updated on 3rd Jul, 2025
Introduction
Premature ejaculation (PE) is a common concern that affects many men at some point in their lives. If you're struggling with it, know that you're not alone—and more importantly, there are ways to manage and improve it. This article will help you understand what premature ejaculation is, its causes, and practical steps to reduce it for a healthier and more satisfying sex life.
What Is Premature Ejaculation?
Premature ejaculation occurs when a man ejaculates sooner than he or his partner would like during sexual activity. While there’s no strict time limit, doctors often consider it PE if ejaculation happens within one minute of penetration on a regular basis. However, even if it takes longer but causes distress, it’s worth addressing.
Common Symptoms:
Ejaculating within a minute or shortly after penetration.
Difficulty delaying ejaculation during most sexual encounters.
Feeling frustrated or anxious about sexual performance.
What Causes Premature Ejaculation?
PE can result from a mix of physical, psychological, and lifestyle factors:
1. Psychological Factors
Stress, anxiety, or depression.
Performance pressure or fear of not satisfying a partner.
Past traumatic sexual experiences.
2. Physical Factors
Hormonal imbalances (e.g., low serotonin levels).
Inflammation or infection in the prostate or urethra.
Overactive reflexes in the ejaculatory system.
3. Lifestyle & Habits
Lack of physical activity.
Poor diet and obesity.
Smoking or excessive alcohol consumption.
How Does Premature Ejaculation Affect Health?
While premature ejaculation isn’t dangerous, it can impact:
Mental Health: Leading to embarrassment, low self-esteem, or relationship strain.
Sexual Satisfaction: Reducing pleasure for both partners.
Intimacy: Causing avoidance of sexual activity due to anxiety.
How to Reduce Premature Ejaculation?
The good news is that PE can often be improved with simple techniques, lifestyle changes, and sometimes medical help.
1. Behavioral & Physical Techniques
a) The Start-Stop Method
During sexual activity, pause stimulation when you feel close to climax.
Wait until the urge subsides, then resume.
Repeat this to train better control.
b) The Squeeze Technique
When nearing ejaculation, gently squeeze the tip of the penis for a few seconds.
This reduces arousal and delays ejaculation.
c) Pelvic Floor Exercises (Kegels)
Strengthening pelvic muscles can improve control.
Contract the muscles you use to stop urinating, hold for 5 seconds, then relax.
Repeat 10-15 times, 3 sets daily.
For Premature Ejaculation Reduction Consult Top Sexologist
2. Psychological Strategies
a) Reduce Performance Anxiety
Communicate openly with your partner about concerns.
Focus on pleasure rather than performance.
b) Mindfulness & Relaxation
Practice deep breathing or meditation to lower stress.
Stay present during intimacy instead of worrying about timing.
3. Lifestyle Changes
a) Exercise Regularly
Physical activity improves blood flow and reduces stress.
Yoga and cardio can be particularly helpful.
b) Eat a Balanced Diet
Foods rich in zinc (nuts, seeds, seafood) and magnesium (leafy greens, bananas) support sexual health.
Avoid excessive caffeine and processed foods.
c) Limit Alcohol & Quit Smoking
Both can negatively affect sexual performance.
4. Medical Treatments (If Needed)
If self-help methods don’t work, consult a doctor. Possible treatments include:
Topical Numbing Sprays: Reduce sensitivity temporarily.
Oral Medications: Certain antidepressants (like SSRIs) can delay ejaculation.
Therapy: Counseling or sex therapy can address psychological causes.
When to See a Doctor?
If PE is causing significant distress or doesn’t improve with lifestyle changes, consider professional help. A doctor can rule out underlying conditions like hormonal imbalances or infections. If you're concerned about premature ejaculation, Apollo 24|7 offers discreet and expert consultations with urologists and sexual health specialists. You can also schedule tests if needed.
Conclusion
Premature ejaculation is a common issue, but it doesn’t have to control your sex life. With patience, practice, and the right approach, whether through behavioral techniques, lifestyle changes, or medical support, you can improve control and enjoy a more fulfilling intimate experience.
Remember, seeking help is a sign of strength, not weakness. If you need guidance, don’t hesitate to reach out to a healthcare professional.
Consult Top Sexologist
Consult Top Sexologist
Dr Rohit Ranjan
Psychiatrist
10 Years • MBBS, MD (Psychiatry)
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Dr. Utsa Basu
Diabetologist
14 Years • MBBS , MD
Barasat
Diab-Eat-Ease, Barasat
(75+ Patients)
Dr. Prabir Basu
Urologist
19 Years • MBBS, MS General Surgery, DNB Genito-Urinary Surgery
Jodhpur Park
Dr. Prabir Basu urology clinic, Jodhpur Park
(150+ Patients)
Dr. Sreeparna Roy
Obstetrician and Gynaecologist
8 Years • MBBS , MS (OBSTETRICS & GYNAECOLOGY), Fellowship in Infertility, Endoscopy & Ultrasonography), Fellowship in Laparoscopy & Hysteroscopy,DRM
Kolkata
Dr Utsa Basu Clinic, Kolkata
Dr. Utsa Basu
Diabetologist
14 Years • MBBS, MD
Kolkata
Dr Utsa Basu Clinic, Kolkata
(375+ Patients)
For Premature Ejaculation Reduction Consult Top Sexologist
Dr Rohit Ranjan
Psychiatrist
10 Years • MBBS, MD (Psychiatry)
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Dr. Utsa Basu
Diabetologist
14 Years • MBBS , MD
Barasat
Diab-Eat-Ease, Barasat
(75+ Patients)
Dr. Prabir Basu
Urologist
19 Years • MBBS, MS General Surgery, DNB Genito-Urinary Surgery
Jodhpur Park
Dr. Prabir Basu urology clinic, Jodhpur Park
(150+ Patients)
Dr. Sreeparna Roy
Obstetrician and Gynaecologist
8 Years • MBBS , MS (OBSTETRICS & GYNAECOLOGY), Fellowship in Infertility, Endoscopy & Ultrasonography), Fellowship in Laparoscopy & Hysteroscopy,DRM
Kolkata
Dr Utsa Basu Clinic, Kolkata
Dr. Utsa Basu
Diabetologist
14 Years • MBBS, MD
Kolkata
Dr Utsa Basu Clinic, Kolkata
(375+ Patients)