Finishing too fast? 7 natural ways to last longer, backed by research

The mood is right, everything’s going great... and then suddenly you cross the finish line before the race has properly started 😅

If that happens a lot, you’re not alone. A survey of more than 12,000 men found about 22.7%, nearly 1 in 5, had premature ejaculation, yet only 9% had ever seen a doctor about it.

The good news: you can train your way out of it. Here are 7 things you can do at home.

The 30-second summary

• Medically, "fast" means about 1 minute (lifelong) or 3 minutes or less (acquired), plus lack of control and distress
• The usual causes are excitement and anxiety; for some men it’s linked to erection problems
• 12 weeks of pelvic floor training gave 82.5% control in a pilot study
• Start-stop and slow breathing you can try tonight

How fast is "too fast"?

Many men worry because they compare themselves with movies. Reality is very different.

In 2014 the International Society for Sexual Medicine (ISSM) said premature ejaculation needs all three:

1. Time: about 1 minute after penetration if lifelong, or down to about 3 minutes or less if it developed later
2. No control: nearly every time
3. Distress: frustration, worry or avoiding intimacy

So if you last 5–7 minutes and you’re both happy, you don’t have a problem. Don’t compare yourself with films.

Why does it happen?

• Too much excitement, especially with a new partner or after a long break
• Performance anxiety: the more you fear finishing fast, the tenser you get, and the faster it happens
• Fear of losing the erection: men with weaker erections often rush to finish (read about erection problems)
• Stress and poor sleep
• Physical factors, such as prostate inflammation or thyroid problems

7 natural ways to last longer

1. Pelvic floor training (the star ⭐)

A 2014 pilot study by Pastore and colleagues had 40 men with lifelong premature ejaculation train their pelvic floor for 12 weeks. 82.5% gained control, and average time rose from about 40 seconds to about 146 seconds.

How to train:

1. Find the muscles by doing what you’d do to "hold in pee" (just to locate them, not while actually peeing)
2. Squeeze for 3–5 seconds, then relax for 3–5 seconds
3. Do 10 reps, 3 times a day, for 12 weeks

You can do it anywhere, in traffic or in meetings, and no one will know 😉

2. Start-stop

When you feel close, stop everything, wait for the feeling to fade, then start again. Repeat 3–4 times. It teaches your brain where the "point of no return" is.

3. The squeeze

Like start-stop, but when you’re close, gently squeeze just below the head for a moment until the feeling fades.

4. Slow, deep breathing

Excitement speeds up your breathing, and everything else follows. Try breathing in for 4 seconds and out for 6 to calm your nervous system.

5. Change pace or position

When you start getting close, slow down or switch to a less stimulating position: a smooth way to "buy time".

6. Use a condom

It can reduce sensitivity a little, and protects against infections too.

7. Talk to your partner

Often the root cause is pressure. Tell her you’re working on it and make it a team effort. Anxiety drops, and many couples find intimacy improves (read about midlife love).

When should you see a doctor?

• It happens nearly every time for months, and training hasn’t helped
• You also have erection problems
• You have pain, burning or other prostate symptoms
• It causes real distress or harms your relationship

Doctors can offer behavioural therapy, medicines and topical treatments that work well. Nothing to be embarrassed about.

Nicky9 Men: a confidence helper

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Important: Nicky9 Men is a dietary supplement, not a treatment for premature ejaculation. Use it alongside the training in this article. If you have heart disease or take nitrate medicines, talk to a doctor first.

FAQ

How long do most men last?

Studies across several countries put the median at about 5–6 minutes, not the half hour you see in films.

Does masturbating beforehand help?

Some men find the second round lasts longer, but it isn’t a long-term fix. Pelvic floor training and start-stop work more lastingly.

Do numbing sprays help?

There are medical topical treatments, but ask a doctor or pharmacist, choose properly registered products, and beware of numbness transferring to your partner.

How long until pelvic floor training works?

The study used 12 weeks; some men notice better control from 4–6 weeks.

The bottom line

Finishing early is nothing to be ashamed of, and it can be trained. Start tonight with slow breathing and start-stop, then do your squeezes daily for 12 weeks. Look after your body, and keep a confidence helper like Nicky9 Men in your wallet.

Read more: Erection problems after 35 · Viagra vs men’s supplements · 10 foods for men

References

1. Porst H, et al. The Premature Ejaculation Prevalence and Attitudes (PEPA) survey. Eur Urol. 2007.
2. Serefoglu EC, et al. An evidence-based unified definition of lifelong and acquired premature ejaculation (ISSM). 2014.
3. Pastore AL, et al. Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation. Ther Adv Urol. 2014;6(3):83–88.

Dietary supplement — not intended to prevent or treat any disease. Eat a varied, balanced diet from all 5 food groups. This article is for education only and is not medical advice.