Delaying Ejaculation Naturally: Technique And Exercises
The National Library of Medicine outlines Ejaculation as the moment when semen is discharged and expelled externally from the male reproductive system. In simpler words, Ejaculation is described as the climax of the male orgasm, occurring when semen is expelled.
On average, it typically takes a man between 5 to 7 minutes to reach orgasm and ejaculate. However, this time frame varies widely, spanning from less than a minute to over half an hour. Approximately 4% of men experience almost no control over their ejaculation timing, consistently reaching climax very early, either before or immediately after penetration. When this condition causes distress, it is clinically identified as premature ejaculation. It is estimated that premature ejaculation affects up to 31% of Australian males.
The treatment options for premature ejaculation can vary based on the severity and evaluation by your attending physician. These options commonly include behavioural techniques, lifestyle adjustments, medications, and counselling. It may require some time to discover the treatment or combination of treatments that are effective for you. Nevertheless, it’s essential to recognise that natural techniques and exercises can potentially alleviate the symptoms and severity of premature ejaculation.
In this blog, we’ll explore how various natural approaches such as Behavioural Therapy and Kegel Exercises, like Pelvic Floor Exercises, can potentially alleviate the symptoms and intensity of premature ejaculation, resulting in a delayed response to ejaculation.
Behavioural Therapy
Various behavioural therapies could be considered to enhance tolerance and prolong ejaculation. Essentially, these therapies involve training the patient to identify when ejaculation is about to occur and then teaching them, through habituation and practice, how to postpone ejaculation. Three commonly suggested examples are the Start and Stop Technique, Squeeze Therapy, and Distracted Thinking.
- Start and Stop Technique – With this technique, you or your partner stimulates your penis close to the point of orgasm then stops the stimulation for about 30 seconds until you regain control of your response.
- Squeeze Therapy – With this technique, you or your partner stimulates your penis close to the point of orgasm then gently squeezes the head of your penis for about 30 seconds so that you begin to lose your erection. The squeeze technique allows 64% of patients to regain ejaculatory control, but this success rate declines to about one-third after three years.
- Distracted Thinking – With this technique, the idea is to focus your attention on ordinary nonsexual things while you’re being sexually stimulated. Naming sequences are a good way to focus your attention.
Pelvic Floor Exercises
- Identify the correct muscles – Locate your pelvic floor muscles by halting the flow of urine midstream or by contracting the muscles used to control gas passage. Both actions engage your pelvic floor muscles. Once you’ve found them, you can perform the exercises in any position, although lying down may be easier initially.
- Refine your technique – Contract your pelvic floor muscles, hold for three seconds, and then release for three seconds. Repeat this several times in succession. As your muscles strengthen, attempt Kegel exercises while sitting, standing, or walking.
- Maintain focus – Concentrate on contracting only your pelvic floor muscles. Avoid tensing your abdominal, thigh, or buttock muscles. Ensure you breathe normally throughout the exercises; refrain from holding your breath.
- Repeat regularly – Aim to complete at least three sets of 10 repetitions per day, performing the exercises three times daily.
In summary, it’s crucial to understand that premature ejaculation (PE) affects a large number of men worldwide, estimated at 30–75%. However, it’s not just about its commonness; PE might indicate a more serious health issue.
Early detection is vital for symptom improvement and better intimacy. Consulting with an experienced physician can help create a tailored treatment plan for you. Together, we can address PE effectively and aim for a more fulfilling sexual life.
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