How Men Can Improve Their Sexual Efficiency
Many men are interested in enhancing their own pleasure and the satisfaction of their partner during sexual intercourse.
However, focusing on sexual performance can lead to anxiety. A series of simple lifestyle changes can help
- reduce anxiety
- improve erectile dysfunction
- improve relationships with sexual partners
- increase stamina
These changes can make sex more enjoyable and satisfying for everyone involved.
It is important to note that concern about getting and maintaining an erection is often a key factor in performance anxiety.
Thirteen ways to increase sexual performance
The following methods can help reduce erectile dysfunction, increase stamina, and improve the overall quality of sex:
1. Focus on foreplay
Some men believe that penetration is the most vital part, even the part that defines sex.
However, many of those with erectile dysfunction may be encouraged to learn that they do not need an erection to please their partners. In fact, ED can even be an incentive to try new strategies that work better for your partner.
Foreplay can include fondling, kissing, and oral sex. Making foreplay last can enhance the sexual experience for everyone involved.
Foreplay can be especially important for women. A 2017 study found that very few women – about 18% – experience an orgasm from intercourse alone. According to the same results, 36.6 percent of the women said that clitoral stimulation was necessary for orgasm during intercourse.
2. Try the start-stop technique
Men who want to last longer during intercourse can try the Trusted Source Start-Stop technique.
To use this technique, stop sexual activity every time you feel that ejaculation is imminent. Take a deep breath and start again slowly, and then stop to delay ejaculation for as long as you want.
This method can train the body to retain ejaculation and help a man feel more comfortable not ejaculating, even during intense sexual activity.
3. Try something new
Sexual pleasure thrives in an environment of passion and excitement.
If a person has been with a partner for a long time, sex can start to feel like routine, and it can seem increasingly difficult to feel excited, stay focused, or please the partner.
It may be helpful to try a new sexual activity or position or have sex in a different location. Also, talking about sexual fantasies can make sex more exciting.
Also, it can help to do something new with your partner outside of the bedroom, such as
- Cook together
- go kayaking or hiking
- go to a museum
- see a new musical group
- try a new sport this can help people feel more connected, and the excitement of the new activity can carry over into the bedroom.
4. Manage anxiety and stress
Anxiety and stress can make it challenging to get or keep an erection. These feelings can also distract people from sexual intimacy.
If a man is anxious about his sexual performance, he may feel less aroused by sex and less engaged during it.
Strategies for managing anxiety and stress include
- focus more on physical sensations than sexual performance
- do exercise
- sleeping more
- work to improve relationships
- to meditate
- spend more time on a favorite hobby
- go to therapy
- taking psychiatric medications
5. Prevent smoking
Smoking cigarettes can lead to high blood pressure and other heart-related problems that cause erection problems.
Smoking is also independently related to erectile dysfunction. A 2015 analysis of 13 studies on smoking and sexual performance found that quitting smoking often improves sexual function and reduces erectile dysfunction.
6. Open communication
Talking freely can significantly enhance sexual experiences.
If issues related to sex have created tension or concern, it is best to bring it up with your partner. Working jointly on a solution can help a man feel less isolated and address any concerns or feelings of guilt.
A partner may be able to ease fears about sexual dysfunction and may have practical suggestions.
7. Address relationship challenges
Problems outside the bedroom can lead to sexual dysfunction. For example, a man who feels that his partner is overly critical of him may feel anxious during sex, leading to less satisfying experiences.
Communication that focuses on feelings, not blames, can help the couple deal with problems in the relationship. Some people also benefit from couples or sex therapy.
8. Get more exercise
Being physically active can reduce risk factors for heart conditions and improve sexual function and overall health.
Conditions such as high blood pressure, heart disease, and diabetes can damage nerves and change the amount of blood that reaches the penis. This can make it difficult to get or keep erections.
Also, some men find that regular exercise improves their mental health, reducing anxiety and helping them feel better about their bodies.
Men can also benefit from exercising the muscles involved in arousal and ejaculation. The following exercise can help:
- While urinating, stop the flow of urine. Repeat this several times and learn to identify the muscles involved.
- When not urinating, try to contract these muscles for 10 seconds. Relax for 10 seconds, then contract for another 10 seconds.
- Repeat this cycle of contraction and relaxation 10 times a day.
9. Practice mindfulness
Mindfulness is the practice of being more aware of the present moment. It is a popular form of meditation for beginners, and it can improve sexual function.
Research published in 2017 suggests that mindfulness-based therapies can change negative attitudes about sex, improve sexual relationships, and help people be more present during sexual activity.
Mindfulness and meditation can also help you manage stress unrelated to sexual activity. This can indirectly address sexual dysfunction and improve a man’s ability to focus at the moment.
10. Consider a herbal remedy
Some herbal remedies can improve sexual satisfaction, especially if erectile dysfunction is a concern. In 2018, scientists published a review of 24 trials that included herbal remedies as treatments for erectile dysfunction.
Ginseng provided significant improvements, while a type of pine called Pinus pinaster and maca root, or Lepidium meyenii, showed early positive benefits. Other herbs, specifically saffron and Tribulus Terrestris, did not show clear results.
However, the results of a small study published in 2017 indicated that Tribulus Terrestris can help with erectile dysfunction.
Before trying herbal remedies, talk to a doctor. Official bodies do not control herbal supplements, and they can have side effects or interact with medications.
It is important to see a health professional who knows the supplements and who can monitor the evolution of symptoms.
11. Look at counseling
Erectile dysfunction is usually due in part to psychological factors. These may include
- anxiety and depression
- relationship problems
- the social stigma associated with aging or penis size
- untreated mental illness
- a history of trauma
Individual counseling can help a man address the role of these and other factors in sexual satisfaction.
Relationship counseling can help partners to talk openly about sexuality without shame or judgment.
When a man has an underlying health problem, for example, counseling can help him deal with the stress of erectile dysfunction while communicating options with his partner.
12. Talk to a health practitioner
Medication may be the fastest treatment option for some men. If a man taking erectile dysfunction medications also makes lifestyle changes and participates in therapy, he may stop taking the medications.
A handful of medications can affect sexual gratification, libido, and the ability to have or maintain erections.
Antidepressants, for example, can change the source of confidence the way a man ejaculates and reduce sexual desire. Selective serotonin reuptake inhibitors, or SSRIs, can be especially prone to causing sexual dysfunction.
A man taking medications with sexual side effects should discuss changing the medication, stopping the treatment, or reducing the dose with a doctor.
13. Manage chronic health problems
Erectile dysfunction can be an early warning sign of health problems. It is important to take care of the body with a balanced diet, stay physically active, and manage stress.
Treating chronic health problems like diabetes and heart disease is also essential. Take the recommended medications and try lifestyle changes that can improve overall health.
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