7 Tips to Help You Last Longer in Bed

Premature ejaculation is defined as regularly ejaculating within one minute of sexual activity, and it affects an estimated one in three to one in five men in the UK at some point in their lives.¹ Despite how common it is, most men never seek advice. This is partly because it's a difficult topic to raise, and partly because it's not always clear what actually helps.

The good news is there is no single approach you have to commit to. Lasting longer in bed is achievable through a combination of techniques and treatments, and the options below range from behavioural exercises you can start today to topical products and prescription medication for more significant improvement. Here are seven evidence-backed ways to help.

Tip 1: Try the Stop-Start Technique

The stop-start technique is one of the most widely recommended behavioural methods for premature ejaculation, and it requires nothing more than awareness and practice. During sex or masturbation, you pause completely when you feel ejaculation approaching, allow arousal to subside slightly, and then resume. Over time, this trains your body to recognise and tolerate higher levels of arousal without triggering ejaculation.

The technique works best with consistent practice. Many men find that starting alone, without the pressure of a partner, makes it easier to learn. You can also apply this approach through controlled masturbation (sometimes called edging), which can help you better understand how your body responds to stimulation, reduce performance anxiety, and gradually build stamina before applying the same control during sex.⁴ Once you can reliably step back from the point of no return, you can introduce the technique during intercourse.

Clinical guidance from the European Association of Urology recognises stop-start as a beneficial, non-pharmacological option for men with premature ejaculation, particularly those with acquired PE or those who prefer to avoid medication.² Think of it as a long-term skill to build rather than an immediate fix, and it produces the best results when combined with the techniques below.

Tip 2: Practise Pelvic Floor Exercises

Pelvic floor exercises, sometimes called Kegel exercises, aren't just for women. The pelvic floor muscles in men play a direct role in ejaculatory control, and strengthening them is one of the most underused and effective approaches for lasting longer in bed. A peer-reviewed clinical study of 40 men with lifelong PE found that after 12 weeks of pelvic floor rehabilitation, 82.5% had gained control of their ejaculatory reflex, with average ejaculation time increasing from under one minute to over two and a half minutes.⁵

To identify the right muscles, think of what you'd use to stop urinating mid-flow. Those are your pelvic floor muscles. Contract them firmly, hold for five to ten seconds, then relax for five to ten seconds. Aim for three sets of 10 repetitions daily. These exercises can be done sitting or lying down and require no equipment. Most men begin to notice improvement after around four to six weeks, with more significant gains by week 12.³

A systematic review confirmed that pelvic floor muscle training is an effective therapy for PE, describing it as a preferred approach because it is simple, safe, and carries no side effects.⁶ Participants in the clinical study above also maintained their results six months after completing the programme, suggesting the gains are lasting rather than short-term.

Tip 3: Use the Squeeze Method

The squeeze technique is another well-established behavioural approach for premature ejaculation. When you feel close to climax, you or your partner applies firm pressure to the end of the penis, just below the head, for several seconds until the urge to ejaculate passes. After a short pause, stimulation can resume. Like the stop-start method, the goal is to gradually build tolerance to high arousal so you can last longer in bed.²

Many men find the squeeze technique more effective than stop-start because the physical pressure provides a clearer, more decisive reset point. It does require some partner involvement to use during intercourse, so open communication helps when introducing it. Over time, with regular practice, most men find they need it less and less as natural ejaculatory control improves.

Both the stop-start and squeeze techniques are recognised in international PE guidelines as behavioural options with real clinical benefit, particularly for men with mild to moderate PE or those who want a non-drug starting point.² Combining either technique with pelvic floor exercises typically produces better results than using any single approach alone.

Tip 4: Reduce Performance Anxiety

Anxiety is one of the most significant psychological contributors to premature ejaculation. The two are closely linked: PE creates anxiety about future sexual encounters, and that anxiety in turn raises the likelihood of ejaculating quickly. This cycle can be difficult to break without directly addressing the mental side.¹ The sympathetic nervous system, which drives the body's stress response, plays a direct role in ejaculation, and high states of anxiety lower the threshold at which it occurs.

There are several practical approaches worth trying. Open communication with your partner about what you're experiencing can reduce the pressure considerably, and research confirms that partner communication plays a meaningful role in overcoming sexual dysfunction.⁷ Distracting the mind in the moments before orgasm by focusing on non-sexual thoughts or other sensory inputs can also reduce the level of stimulation experienced and delay ejaculation.⁸ And avoiding positions that allow for very deep penetration can reduce overstimulation until ejaculatory control improves.

If anxiety around sex feels persistent or severe, psychosexual counselling is a clinically recognised treatment option, and can be especially effective when combined with behavioural techniques or medication. Your GP can refer you, or you can self-refer to a therapist registered with the British Association for Counselling and Psychotherapy (BACP).

Tip 5: Try a Desensitising Spray or Specialist Condoms

STUD 100 is a topical delay spray that contains a mild local anaesthetic (lidocaine) to temporarily reduce penile sensitivity before sex. Three to eight sprays are applied to the head and shaft of the penis approximately five to fifteen minutes before sexual activity, making it a fast-acting, on-demand option that requires no prescription. It is discreet, easy to use, and suited to men who want a non-oral alternative to prescription medication.

Specialist condoms work on a similar principle. Durex Extra Safe condoms are made from slightly thicker latex and feature additional lubrication compared to standard condoms, both of which help reduce the intensity of sensation during intercourse and can meaningfully extend ejaculation time. Some men also find that condoms containing a mild topical anaesthetic in the lubricant, such as Durex Extended Pleasure, provide additional delay. These are a practical, widely available option worth trying if you haven't already.

STUD 100 and specialist condoms can be used alongside behavioural techniques and prescription treatment. They are not permanent solutions, but they give immediate results and can relieve the anxiety that often accompanies premature ejaculation, which itself helps break the cycle.

Tip 6: Make Small Changes Before and During Sex

A few practical adjustments can make a meaningful difference to how long you last in bed. Before sex, consider nutritional factors: some research suggests that adequate intake of magnesium, found in foods such as almonds, cashews, and spinach, may support nerve function and contribute to better ejaculatory control, though the evidence base is still developing and nutritional changes should complement rather than replace other approaches.⁹ Excessive alcohol consumption is also a known contributor to acquired premature ejaculation and is worth being mindful of.¹

During sex, taking short breaks when ejaculation feels imminent, rather than stopping entirely, can help build stamina over time while also giving the pelvic floor muscles a chance to recover between peaks of arousal. Repeating this process regularly strengthens ejaculatory control and reduces the probability of climaxing prematurely. Similarly, choosing sex positions that limit the depth of penetration in the early stages of intercourse can reduce overstimulation until control has improved through other techniques.

Tip 7: Ask About Prescription Treatment

If behavioural techniques and over-the-counter options aren't providing enough improvement, prescription medication is a highly effective next step. Priligy (dapoxetine) is the only medicine licensed in the UK specifically for premature ejaculation. It is a short-acting SSRI that works by moderating the reuptake of serotonin in the nervous system, increasing the amount of serotonin available in the brain and delaying the ejaculatory reflex. Clinical trials have shown it significantly increases time to ejaculation compared with placebo.²

Unlike daily SSRIs, Priligy is taken on demand, one to three hours before anticipated sexual activity, which suits men who prefer not to commit to a daily medication. It is particularly effective for secondary premature ejaculation, which can develop due to physical factors such as excessive alcohol use or psychological factors such as performance anxiety.¹ It is licensed for men aged 18 to 64, and your prescriber will assess suitability based on your health history and current medications.

Accessing premature ejaculation treatment in the UK is straightforward via a registered online pharmacy like Pharmica, without needing an in-person GP appointment. You complete a short online consultation, and if Priligy is appropriate, it is dispensed by our superintendent pharmacist and delivered in discreet packaging. For a full explanation of how dapoxetine works, read our guide: How Priligy Works for PE.

Frequently Asked Questions

What is considered premature ejaculation?

Premature ejaculation is clinically defined as regularly ejaculating within one minute of sexual activity, where the person is unable to delay it and it causes personal distress.² That said, many men who don't meet this strict clinical threshold still benefit from the tips above. If ejaculating sooner than you'd like is causing concern, it's worth addressing.

Can premature ejaculation be cured permanently?

For some men, particularly those with acquired PE linked to anxiety or a specific situation, the condition can resolve fully with the right approach. For others, especially those with lifelong PE, it is more about effective long-term management. Behavioural techniques and pelvic floor exercises can produce lasting improvements, and prescription medication like Priligy gives reliable on-demand control. Products like STUD 100 and Durex Extra Safe condoms can help manage symptoms in the meantime.

How long do pelvic floor exercises take to work for premature ejaculation?

Most men begin to notice improvement after around four to six weeks of daily Kegel exercises, with more significant gains by 12 weeks. Consistency matters more than duration, and short regular sessions are more effective than occasional longer ones. Research found that men who completed a 12-week pelvic floor programme maintained their results for at least six months afterwards.⁵

Does anxiety cause premature ejaculation?

Yes. Anxiety is one of the most common psychological causes of PE, and it can also be caused by it, creating a cycle that's difficult to break. Addressing anxiety through open communication with a partner, mindfulness techniques, or psychosexual counselling alongside physical approaches often produces the best results.¹

Is premature ejaculation treatment available without a GP visit?

Yes. Both Priligy (dapoxetine) and STUD 100 are available through Pharmica without an in-person GP appointment. Priligy requires a short online medical consultation to assess suitability; STUD 100 is available to order directly. Both are dispensed by our clinical team and delivered in discreet packaging.

References

1. Patient.info Professional. Premature Ejaculation: Causes and Treatment. Reviewed March 2022. Available at: https://patient.info/doctor/premature-ejaculation-pro
2. NICE. Premature Ejaculation: Dapoxetine (ESNM40). Published May 2014. Available at: https://www.nice.org.uk/advice/esnm40
3. Dorey G, Speakman MJ, Feneley RC, Swinkels A, Dunn CD. Pelvic floor exercises for erectile dysfunction. BJU International. 2005;96(4):595–597.
4. de Carufel F, Trudel G. Effects of a new functional-sexological treatment for premature ejaculation. Journal of Sex & Marital Therapy. 2006;32(2):97–114.
5. Pastore AL, Palleschi G, Leto A, et al. Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach. Therapeutic Advances in Urology. 2014;6(3):83–88.
6. Dorey G, Speakman MJ, Feneley RC, Swinkels A, Dunn CD. Pelvic floor muscle training improves erectile dysfunction and premature ejaculation: a systematic review. Physiotherapy. 2005;91(4):197–203.
7. Althof SE, McMahon CG, Waldinger MD, et al. An update of the International Society of Sexual Medicine's guidelines for the diagnosis and treatment of premature ejaculation. Sexual Medicine. 2014;2(2):60–90.
8. Prause N, Janssen E. Blood flow responses to erotic stimuli in women who experience euphoria during sexual arousal. Archives of Sexual Behavior. 2006;35(4):433–442.
9. Kanwar A, Bhardwaj A, Chahal SS. Magnesium and its relationship to male sexual health. International Journal of Scientific Research. 2018.

This article is intended for informational purposes only and does not replace professional medical advice. Always read the patient information leaflet supplied with your medication and speak to a healthcare professional if you have specific concerns.

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