The following is a compilation of some exercises and techniques that different sex therapists have recommended to their patients to overcome premature ejaculation problems that are part of a behavioral therapy.
Behavioral therapy is one of the most used by sexologists, who try to balance thoughts and actions. The action part of these therapies consists of exercises that help control the level of arousal, if it comes too fast.
Whatever the causes of premature ejaculation, all the exercises shown below can be valid as part of a natural treatment for this particular dysfunction.
Sexual Re-education Exercises
These sexual re-education exercises can help treat premature ejaculation and you can try them yourself or within a therapy guided by a professional therapist. The exercises are aimed at learning how to identify and manage the level of arousal. Poor sex education can be one of the most common reasons for the onset of primary premature ejaculation.
These are first tested only during masturbation and once they are controlled they can be tested with a partner. If you are not in a relationship and cannot practice the exercises with your partner you can try a training unit or masturbator device such as the MYHIXEL Training Unit.
1. Climax Start-Stop Technique
This technique, developed by James Semans in the 50’s, basically consists of stopping sexual activity when the urge to ejaculate is felt. Once the excitement has diminished, sexual activity is resumed until the moment before the climax is reached again. The Start-Stop exercise consists of performing this technique repeatedly.
During the pauses you can concentrate on the breathing to decrease the state of excitement and lower some pulses. If after a few seconds of the pause you are still in the excited state, it means that you have paused too late. Next time you should stop a little earlier.
When you master this exercise alone, you can ask your partner for help. The principle is the same, but it is your partner who stimulates you. You will have to ask your partner to stop when you feel you are close to orgasm.
2. Compression technique before ejaculation
Developed in the 1970s by sex therapists Masters and Johnson, the compression technique is a small variation of the Start-Stop technique.
In this case, in addition to stopping the stimulation when you are close to ejaculating, you squeeze the frenulum. The frenulum is the small band of skin that connects the foreskin to the glans and also the most sensitive part of the penis. This squeezing causes a partial loss of erection and desire to ejaculate.
3. The LoPiccolo technique
The sex therapist LoPiccolo developed this exercise technique to stop premature ejaculation which consists of squeezing or pulling the testicles down when you are close to ejaculation. You can try both variants to find out which one works best for you, although it is also possible that neither had any effect on some people. Together with the previous ones, they are the 3 most traditionally used exercises for premature ejaculation.
4. MYHIXEL Natural Method
The MYHYXEL method has been developed by physicians and sexologists and was recently launched. It combines the use of the modern MYHYXEL training unit with a range of guided exercises that are personalized according to the results obtained in the different challenges posed by the method. It will be like a game in which you will have to overcome different phases. You can read more here.
Exercises of sensual attention
Sensual attention exercises are trainings, activities or actions that can be done as a couple to better control their arousal. These exercises often require your partner’s participation.
5. Genital exploration
This exercise to avoid premature ejaculation that is for couples consists of observing/touching your partner’s genitals and being observed/touched by your partner in a way that does not involve a sexual intention. The goal of the practice is to be able to appreciate your partner’s body while being completely relaxed. If you are able to touch and be touched in a non-exciting environment, you may be able to transpose this relaxed feeling during sex.
The first few seconds of penetration are often a breaking point in terms of excitation control for the premature ejaculator. The sensations of heat and tension in the vagina can be overwhelming. To counteract this effect, you can aim to remain immobile inside the vagina at first until you become accustomed to the sensation.
Other exercises for premature ejaculation
In addition to re-education exercises, sex therapists have developed different techniques to help men control their level of arousal.
7. Kegel Exercises – Control of Pubococcygeal Muscles (PC)
The pubococcygeal muscles are the muscles located between the testicles and the anus. It is the muscle used when you want to stop urinating. Next time you urinate, try to stop. If you succeed, you will only use the pubococcygeal muscles. If you cannot stop urinating, it is probably because you have soft PC muscles.
During orgasm, these muscles contract. By doing so, they play a role in ejaculation and make it easier to release sperm. Since contractions of the pubococcygeal muscles are one of the signs of preparation for ejaculation, keeping them relaxed could potentially delay ejaculation.
You can do this by contracting your PC muscles for 3 seconds and then relaxing them for another 3 seconds. It is advisable to start by doing a series of 10 contractions/relaxations three times a day. If this is easy for you, you should be able to control the level of contraction/relaxation of your PC muscles while having sex. The more relaxed you are, the easier it should be to control your ejaculation.