Written by:
Steady Freddy editorial team
Reviewed by:
Dr David Reiner

Premature ejaculation. Cavemen never spoke about it and neither do guys today.

However, with premature ejaculation (or PE for short) being the most common male sexual dysfunction, affecting approximately 31% of Australian adult males, it is important for guys to fully understand this condition and the array of treatment options available - including medical treatments, psychological therapy and behavioural and lifestyle changes.

This guide seeks to provide you with all the information you need to make informed decisions about your own sexual health. We cover what PE is, how it is diagnosed, its potential causes and the treatment options available.

But first - who is Steady Freddy?

The lovechild of Dr David Reiner and the team at Medical Symbiosis, Steady Freddy is leading the next generation of convenient, safe, and effective medical aids that help men and their partners have the sex they’ve always wanted. 

Learn more about our climax control spray here.

What is Premature Ejaculation?

Premature ejaculation (or “PE”, for short), defined simply, is when a man ejaculates sooner than he or his partner would like.

The International Society for Sexual Medicine (ISSM) provides a formal definition, defining PE as
“ejaculation that always or nearly always occurs prior to or within about 1 minute of vaginal penetration from the first sexual experience (lifelong PE) or a clinically significant and bothersome reduction in latency time, often to about 3 minutes or less (acquired PE)”.

PE can be categorised into two main types: lifelong and acquired:

  • Lifelong PE occurs when an individual has always or nearly always, experienced PE. 
  • Acquired PE occurs when an individual gradually or suddenly develops PE.

Premature Ejaculation History (Historical Diagnosis)

Medical perspectives on premature ejaculation (PE) have evolved from being viewed as an odd and embarrassing irregularity to becoming one of the most common sexual dysfunctions.

During the last century, premature ejaculation has been approached from phenomenological, psychoanalytic, behavioristic and neurobiological standpoints.

Phenomenological Perspective

In 1887, the first report of PE was written in medical literature. It was only ever considered as a disturbing symptom with no suggestion as to what the cause was.

To be fair, doctors were dealing with cholera back then, so they probably had bigger fish to fry. 

Psychoanalytic Perspective

In the early 1900s, Bernard Schapiro, a German psychiatrist, challenged the claim that PE was a neurotic disorder by arguing that premature ejaculation was a psychosomatic disorder. This meant that both biological and psychological factors were contributing to early ejaculation. Schapiro became the first clinician to medically approach PE by recommending anaesthetic ointment treatments to delay ejaculations. He also was credited with recognising the two types of PE known today, the primary (lifelong) and secondary (acquired) PE. 

Behaviouristic Perspective

In 1970, William Masters and Virginia Johnson argued that PE was taught through self-learned behaviour of rushed intercourse. They expressed that PE could be cured through behavioral therapy by a masturbatory method called the squeeze technique. By completing these exercises, it was assumed that it would undoubtedly improve PE. If the patient was not experiencing delayed ejaculation, it was considered the patients’ fault for not performing the exercise correctly, which, let’s be honest, probably led to a lot of upset dudes.

Neurobiological Perspective

From here, the viewpoints and treatments of sexual dysfunctions slowly began to evolve.

In the mid-1990s, neurobiological studies brought a major change in understanding and treating PE. Over this period, drug treatments were tested with selective serotonin reuptake inhibitors (SSRIs) and clomipramine (commonly known as antidepressants) to regulate ejaculations in men. Its effectiveness in delaying PE had led to the end of studies on the behaviourist approach and marked the beginning of the neurological viewpoint. 

Premature ejaculation has probably been around since man had the first boner, but these historical perspectives give us an understanding of how PE has been viewed and treated through-out time and how far we have come.

Modern Diagnosis: How is Premature Ejaculation Diagnosed?

Allow us to get science for a second. The ISSM (The International Society for Sexual Medicine) proposed the need for an objective and quantifiable measure to aid in the diagnosis of PE. This is referred to as the intravaginal ejacuatory latency time (IELT). The IELT is  defined as the time between the start of vaginal intromission and the start of intravaginal ejaculation. Simplified, IELT refers to the time it takes for a man to ejaculate during vaginal penetration. 

Lifelong PE is diagnosed by an IELT of less than 1 minute since you first had sex. Acquired PE, on the other hand, is defined by an IELT of less than 3 minutes.

Symptoms of Premature Ejaculation

Symptoms of Premature Ejaculation

The three core symptoms of PE are:

  • Always, or almost always, ejaculating within one minute of penetration (for lifelong PE) or within three minutes of penetration (for acquired PE).
  • Having an inability to control or delay ejaculation during sexual activities.
  • Experiencing distress, frustration and/or avoidance of sexual intimacy.
That last, and very important, factor is one that doctors strongly consider when diagnosing PE. If you are experiencing early ejaculation but do not feel anxious or distressed, doctors are unlikely to diagnose you with PE. 

Diagnosing Premature Ejaculation

Are you curious about whether you fall into the ⅓ of dudes with PE? Have a skim of the questions below, they are similar to what a doctor would ask to diagnose a person with PE.

Disclaimer: This test is provided as a guide and should not replace a proper medical diagnosis from your doctor or local GP.

GENERAL QUESTIONS

  • Do you feel frustrated, anxious or distressed about your early ejaculation?
  • How often do you experience early ejaculation?
  • How long have you had a problem with ejaculatory control?
  • Do you experience early ejaculation with just one particular person or every sexual partner?
  • What type of sexual activity (foreplay, masturbation, intercourse, etc.) do you engage in, and how often?

LIFELONG PREMATURE EJACULATION

  • Have you always experienced early ejaculation, ever since your first sexual encounter?
  • Do you ejaculate less than a minute into penetrative sexual intercourse?
  • Do you know of a first relative that may have experienced premature ejaculation?

ACQUIRED PREMATURE EJACULATION

  • Is early ejaculation a regular occurrence for you?
  • Has the time it takes you to ejaculate during penetrative sexual intercourse increased or decreased over time?

 NATURAL VARIABLE PREMATURE EJACULATION

  • Are there times where you can last longer than two to three minutes during intercourse?
  • Have you always experienced large differences in the time it takes for you to climax during intercourse?

If you relate to any of the above symptoms, it’s worth seeking some medical advice from your doctor or healthcare provider.

What Makes an Ejaculation Happen: The Male Arousal and The Sexual Response Cycle

Even though it’s probably not a question you’ve really asked yourself, except maybe in the shower after cranking one out, but we thought we’d unpack what even is an ejaculation? Sometimes understanding what goes on behind the scenes gives a better idea of how to fix things. Prepare to be schooled.

The Normal Process of Ejaculation

The male ejaculatory cycle is complex and involves various parts of the male reproductive system. This includes the:

  • Prostate: This is the gland that produces and discharges fluids that feed and protect sperm.
  • Vas deferens: A long, muscular tube that stores and transports sperm from the testes to the penis in preparation for ejaculation.
  • Seminal vesicles: These sac-like pouches release a fluid that provides sperm with a source of energy and aids them to move. This fluid is what goes into semen.
  • Urethra: This tube is located inside the penis and is how both urine and semen leave the body.
  • Bladder: This is where urine is kept until urination.

Ejaculation consists of two phases: emission and expulsion.

The emission phase begins when the nervous system is triggered by nerves travelling up the spinal cord from the male reproductive system. This results in the bladder neck closing (to prevent semen from moving backwards into the bladder), and the prostate, vas deferens and seminal vesicles secreting fluids and sperm that then create semen.

Following this is the expulsion phase. This is where the semen is expelled through the urethra and out of the body, as the muscles in the penis and pelvis contract. When this occurs, the erection decreases and there will be a ‘refractory period’ where the penis will not be able to ejaculate again for a short while.

The male reproductive system also forms part of an individual’s sexual response cycle. The sexual response cycle describes the physical and emotional changes that occur when an individual becomes sexually aroused.

By understanding how your body is reacting at each stage of this cycle, you can better identify any potential symptoms of things getting out of hand.

Cleveland Clinic has broken down the sexual response cycle for us.

sexual response cycle

PHASE 1: Desire

This initial phase can last from a few minutes to several hours, and is characterised by:

  • Increased muscle tension.
  • Quickened heart rate and accelerated breathing.
  • Flushed skin (blotches of redness that appear on the chest and back).
  • Increased blood flow to the genitals, which results in an erection.
  • A man’s testicles swell, his scrotum tightens, and he begins secreting a lubricating liquid (pre-cum).

PHASE 2: Arousal

This phase extends to the brink of orgasm, and is also known as the ‘plateau’ stage. It is characterised by:

  • An intensification of the changes that had begun in phase 1.
  • A man’s testicles are withdrawn up into the scrotum.
  • Breathing, heart rate and blood pressure continue to increase.
  • Muscle spasms may begin in the feet, face and hands.
  • Tension in the muscles increases.

PHASE 3: Orgasm

This is the shortest phase in the sexual response cycle (but, let’s be honest, the greatest), and sadly lasts for only a few seconds. It is characterised by:

  • Involuntary muscle contractions begin.
  • Blood pressure, heart rate and breathing at their highest rates, with a rapid intake of oxygen.
  • Muscles in the feet spasm.
  • A sudden, forceful release of sexual tension.
  • In men, rhythmic contractions of the muscles at the base of the penis, resulting in the ejaculation of semen.
  • A rash or "sex flush" potentially appearing over the entire body.

PHASE 4: Resolution

During this final phase of the sexual response cycle, an individual’s body slowly returns to its normal functioning level. Body parts that became swollen and erect during previous phases return to their previous size and colour. Whilst women may be capable of a rapid return to the orgasm phase (lucky ladies), men often need a longer recovery time from orgasms. This period is known as the refractory period, where men are physically unable to reach an orgasm again. How long this period lasts will vary among men and change with age.

What Causes Premature Ejaculation?

So let’s get into the nuts and bolts of it. Premature ejaculation can be caused by a combination of biological, psychological and behavioural factors.

Initially, doctors believed that PE was only caused by psychological factors (i.e. performance anxiety and depression.) However, recent research reveals that biological factors such as abnormal hormone levels or neurotransmitters (chemicals in your brain), can also cause an individual to ejaculate quicker than they would like.

Potential psychological factors include:

  • Fear of intimacy
  • Anxiety, including sexual performance anxiety
  • Depression
  • History of sexual abuse
  • Low self esteem and confidence
  • Low libido
  • Relationship problems or stress

Potential biological factors include:

  • Heightened sensitivity of the penis
  • Neurotransmitters: Chemical imbalances in the brain (such as an imbalance in one’s serotonin level) can also contribute to PE.
  • Inflammation of the prostate gland (prostatitis)
  • Low testosterone levels
  • Thyroid hormone imbalances: Whilst the relationship between thyroid hormones and ejaculation is unclear, it has been observed that patients with thyroid hormone imbalances also typically experience at least one sexual dysfunction.

Common Causes of Premature Ejaculation

Sexual Performance Anxiety

  • How we perform in the bedroom can also be a reflection of our mental state. When we’re stuck in our own minds, sex can lose its appeal.
  • Negative thoughts about yourself and how well you’re performing can also affect how long you’re lasting in bed. Sexual performance anxiety can cause you to orgasm too quickly or even avoid sex and intimacy all together.

    Previous Sexual Experiences

      • An individual’s previous sexual encounters can significantly influence their future sexual experiences. If these experiences are negative, they may lead to PE.
      • A guy who is inexperienced with sex may also find the sensation of penetration to be too overwhelming. This may lead him to become so aroused that he is unable to control his ejaculation and ejaculate before he or his partner is satisfied. The sucky thing about this is that sometimes all it takes is one bad experience, and then a guy can develop anxiety over his ability to satisfy a partner, which can lead to low self-esteem, persistent sexual performance anxiety and other psychological conditions that can further cause PE.
      • A 2014 study found a significant correlation between premature ejaculation and performance anxiety. It found that when men are concerned with their performance during intercourse, this may ironically cause them to ejaculate sooner than they (or their partner) would like.
      • A man’s sexual experiences as a preteen or teenager can also cause him to develop PE. At that age, they’d typically be living with their family. This may cause them to rush orgasms by masturbating as quickly and discreetly as possible. This habit can lead to developing PE and ejaculating quickly, even in sexual experiences later in their adult years.

        Low Self-Esteem and Poor Body Image

          • Low self-esteem and poor body image can also cause a man to develop PE. A study by Levitan, Quinn-Nilas, Milhausen and Breuer found a strong correlation between poor body image and several male sexual dysfunctions, including erectile dysfunction and PE. They found that negative body image in sexual situations and dissatisfaction with one’s appearance was highly associated with PE.
          • Unfortunately, premature ejaculation can also cause an individual to develop low self-esteem and poor body image, creating a harmful cycle that can be hard to end.

            Depression

             

            • Depression impacts 1 in 8 Australian men and has a strong correlation with several male sexual dysfunctions. A 2016 study found that depression is associated with a significantly increased risk of PE.
            • Whilst depression may cause PE, the inverse is also true. PE can have significant impacts on the physical and mental wellbeing of an individual. A man’s anxiety and concern over experiencing PE can create a slippery slope that leads to depression.

              Low Serotonin Levels

                • Chemical imbalances in the brain, including low levels of serotonin (a type of neurotransmitter), can also contribute to PE. High serotonin levels can help delay ejaculation, whilst low serotonin levels can cause ejaculation to occur faster.
                • In men who experience persistent PE, researchers have found that the neurotransmitter serotonin appears to be less active in the area of the brain that controls ejaculation. This suggests a strong correlation between serotonin levels and PE.

                  High Penis Sensitivity

                  • Conditions such as phimosis and trauma to the penis (due to injury or surgery) can heighten penis sensitivity.
                  • As explained by UCLA Health, a man’s ejaculatory spinal cord pathway is located at the underside of the penis head. If this point is highly sensitive, it is likely that a man may ejaculate too quickly.
                  • High penis sensitivity can therefore overwhelm an individual with sensations, making it difficult for them to control when they ejaculate.

                    New Sexual Partner

                    • Men experience strong hormonal responses when they engage in sexual activity with a new partner. This may result in a decline in their ejaculatory control, as they have not yet established comfort and trust in the relationship.
                    • This can lead to PE if the condition persists and causes distress and anxiety.
                    • Often, ejaculating early gradually eases when a man and his partner settle into a mutually satisfying sexual relationship. This is normal and not classified as PE.

                      Diabetes

                      • Type 2 diabetes is a condition where the body is unable to absorb glucose due to a lack of insulin.
                      • A recent 2016 study found that “diabetic patients with erectile dysfunction (ED) showed a significantly higher incidence of PE, with a significantly shorter IELT”. This is because constant fluctuations in an individual’s blood sugar levels can damage their body’s autonomic nervous system. This system plays a vital role in the regulation of their blood flow, sexual arousal and ejaculation.

                       

                       

                        Prostate Disease

                        • Prostate disease can also contribute to premature ejaculation. One of the most common forms of prostate disease is prostatitis, an inflammation of the prostate. Whilst there is no definite causation between prostatitis and PE, research has found that a significant portion of men who experience prostatitis also experience PE.

                          Illicit Drug Use and Alcohol Consumption

                           

                          • Studies have found significant correlation between alcohol consumption and sexual dysfunctions. An early 2007 study found that sexual dysfunction was common in patients who exhibited high alcohol dependence. They found that 72% of the 100 male subjects experienced one or more sexual dysfunction(s), with the most common dysfunctions being PE, low libido and erectile dysfunction.

                          Other studies also found that long-term alcohol and drug use was associated with persistent sexual dysfunctions that last several years after substance use is stopped. However, this is mostly in relation to erectile dysfunction, delayed ejaculation and the inability to achieve orgasm.

                          How Can You Treat Premature Ejaculation?

                          Fear not, premature ejaculation is as common as it is treatable, with the American Urological Association estimating that 95% of men will recover from PE with treatment.

                          There are a variety of treatment options available, ranging from behavioural exercises to psychological and medical treatments.

                          As outlined above, most cases of premature ejaculation do not have an exact cause, so it is useful to understand the variety of treatment options available, including prescribed medications, psycho-behaviour therapy techniques and topical creams/sprays such as Steady Freddy.

                          Even though you’re perfectly capable of finding a solution on your own, it’s important to bring a doctor along for the ride to ensure you find the best treatment option for you.

                          Medical Treatment Options

                          Pills

                          There are numerous medications that doctors can prescribe to you to help you bump up your time in the bedroom.

                          Often though, these medications are prescribed ‘off-label’, as in, they’re not created specifically to help delay ejaculation. Antidepressants, anxiolytics and erectile dysfunction drugs are sometimes also prescribed for PE, as their side effects slow ejaculation in men.

                          A common type of prescription pill used by doctors are selective serotonin reuptake inhibitors (SSRIs). There are different types of SSRIs that your doctor could prescribe, including popular medications: dapoxetine (Priligy), escitalopram (Lexapro) and sertraline (Zoloft).

                          Some SSRIs, such as dapoxetine, are used when needed, whilst others need to be taken on a daily basis. Generally, SSRIs have been found to be effective in significantly delaying ejaculation.

                          Only issue is that these pills often come with potential side effects, so work closely with your doctor to find the right one for you. To get into the nitty gritty details, have a look at our previous article, which goes in-depth on the effectiveness of premature ejaculation pills.

                          Creams

                          There are also creams to help you stop creaming. These desensitising creams involve the use of a local anaesthetic that, when applied to the head of the penis, help to delay ejaculation.

                          Creams are a form of treatment that work quickly when applied. Most desensitising creams will need to be applied 20-45 minutes before sex.

                          Research has found that desensitising creams can increase the time it takes to ejaculate by up to 8.7 minutes, which is pretty significant when you think about all the fun things you can do in 8.7 minutes.

                          These creams are inexpensive and available in most pharmacies. Some can also be bought over-the-counter or online.

                          Only watch out on these is that desensitising creams can be messy to apply. You would also need to use a condom alongside it to minimise its effect on your partner. Remember to wash your hands after applying as you don’t want the anaesthetic to touch other parts of your body and become numb all over.

                          Sprays

                          Unlike medical pills, which affect your whole body, sprays and creams offer a more targeted solution. I.e. straight to your dong.

                          Delay sprays, like Steady Freddy, work in the same way as desensitising creams. These sprays contain a local anaesthetic (commonly lidocaine and/or prilocaine) that desensitises your penis, making you less sensitive during sex.

                          Steady Freddy offers a quicker, cheaper and more discreet alternative to desensitising creams and other typical alternatives as it contains the local anaesthetic, lidocaine, but evaporates quickly for minimal partner transference.

                          By spraying Steady Freddy on the penis just 10 minutes before sex, users can achieve longer lasting erections and last up to 6x longer in bed.

                          It’s super easy to apply as well. All you need to do is apply 2-3 sprays to the underside of the penis head and then wait 10 minutes to give it a quick wipe. You’re now less sensitive and able to go the distance, you bloody stallion.

                          Wipes

                          Wipes are a relatively new player in the premature ejaculation game. They work in the same way as desensitising creams and sprays - it numbs your penis to slow down the ejaculation process.

                          Likewise to sprays, wipes offer a simpler and cleaner alternative to creams.

                          Recent studies have found wipes to be effective in delaying ejaculation. Early research was conducted with 21 men who experienced PE. 4 were given placebo wipes and the rest were given benzocaine wipes.

                          After 2 months, the study found that desensitising wipes helped to significantly delay ejaculation, with the treatment group lasting an average of 4 minutes longer during sex.

                          Desensitising Condoms

                          Whilst numbing condoms sounds like the worst things ever, they’re super discreet and easy to use. They can be found in most chemists and supermarkets.

                          They work by having a lubricant on the inside that contains a local anaesthetic, and much like creams, sprays and wipes, helps to numb your penis and slow ejaculation.

                          As with any medication though, the effectiveness of numbing condoms will vary from person to person. Typically, desensitising condoms prolong performance by up to 10 minutes

                          Behavioural Treatment Options

                          Stop-Start Strategy

                          The good old stop-start strategy is one of the classic ways you can stop an incidence of premature ejaculation. Your dad, your dad’s dad, your dad’s dad’s dad, they’ve probably all used it at some point or another - thinking about that fact is also another great way to stop premature ejaculation, but let’s start with Stop-Start.

                          The stop-start method involves the stopping of all simulation just before you feel like you’re tipping over the ejaculatory edge. Once the urge to ejaculate passes, simulation can be resumed. This technique can be done during masturbation or sexual activity with a partner.

                          If you’re trying this during alone time, the technique requires you to stop all stimulation entirely and start masturbating again when you feel ready.

                          If you are doing it with a partner, stop thrusting and or any kind of action that’s feeling too good and take a break until the feeling dies down and start again after a few minutes.

                          Squeeze Technique

                          While in the start and stop technique, you stop an activity right before you ejaculate, in the squeeze technique, you stop the stimuli and press down on the head of your penis with your finger and thumb to reduce arousal. Sounds pretty weird, but consider like you’re blocking an incoming jet of love juice and by blocking it, you can keep rocking on.

                          For this, try pressing down with your index finger on the bottom side of your penis, right where the head joins the shaft, and join in with your thumb on the top side. Hold this for about 30 minutes before getting back to it.

                          Masturbating Before Sex

                          Understanding Premature Ejaculation

                          Masturbating an hour or 2 hours before sexual activity is known to slightly desensitise the penis for some individuals which allows for better control.

                          A small 2019 study found that regular masturbation had a short-term effect on delaying ejaculation. However, further randomised controlled trials are needed to verify this finding so don’t take our word for it.

                           

                          Sex Positions

                          Some sex positions that encourage shallow penetration and slower thrusting are a great way to ensure that sex takes its time. Here’s a few to give a spin next time things take a turn for the sexy:

                          1. Spooning:

                            • If you want to ‘fork’ for longer, spooning is the ultimate move. It’s our Number 1 pick because it doesn’t require thrusting and the visual stimuli is usually limited to the back of your partner’s head*. (*Not kink-shaming anyone who loves a nice back-of-head).
                            • Start by laying down on your side facing the same direction as your partner. Focus on grinding, rather than thrusting, as this will create a longer lasting experience. Make slow shallow movements and follow a rhythm that your partner feels comfortable with.

                          Tip: You can also speed up your partner’s orgasm by stimulating their clitoris or their penis with your hand. Cello players will be especially good at this.

                          2. Face to Face:

                            • Want to make love like they do in PG-rated movies? Well, now you can. The face-to-face is the go-to intimate position that allows you to focus on your partner's face without getting too wrapped up with what’s happening beneath the sheets. It only allows for shallow penetration and restricted thrust movements so it’ll keep you nice and steady.
                            • All you need to do is face each other while laying on your side and then slowly penetrate your partner at a position you’re both comfortable with. Begin rocking your hips back and forth and you’re on your way.

                          Tip: Take this time to kiss and play with your partner's body. Also, make sure you place your pelvis lower than your partner’s in order to penetrate comfortably and allow them to be able wrap their legs around you.

                          3. 69:

                            • Winner, winner, cunnilingus for dinner. With the 69 position, everyone wins. Your partner gets amazing oral sex, and while you get so distracted by giving them the tongue-lashing of a lifetime, you forget about finishing yourself. It’s the perfect entree before the main act.
                            • Lay down on your back and let your partner climb on top facing the opposite direction. Position yourself at your partner’s genitals and then go to town. Pop a pillow under your head to give your neck a rest and to keep yourself right in the action.

                          Tip: If you often jump the gun during foreplay, Steady Freddy Spray also works to slow you down in these situations as well, just sayin’.


                          4. The Cross-Legged Straddle:

                            • Get out your mortar and pestle, because grinding is the spice that slows down your happy ending. Straddling is a great position in this respect, as it brings the thrust to a “grinding” halt and forces you to perform slow, deep movements under the weight of your partner.
                            • Start by sitting it up on your bed and have your partner on your lap with their legs wrapped around your waist. Then penetrate them and keep the thrusts slow.

                          Tip: You’ve got hands - use them. Stimulate your partner’s erogenous zones and throw in some kissing for good measure.

                          5. The Cross:

                            • Feeling lazy and don’t want to work up a sweat? Let’s be honest, that’s all of us. That’s why The Cross is a good tool to have in your arsenal.
                            • First, lay down in bed, then have your partner lie on your pelvis perpendicularly.
                            • Like a heat-seeking cock rocket, make sure you align to your partner’s vagina/anus to make the good times happen. Start thrusting slowly while they stimulate their clitoris/penis. move is super effective as it allows deep penetrative sex but it lets you control your movements so you don’t get too carried away.

                          Want more sex positions? Have a look at our article: 12 Sex Positions to Slow Down PE.

                          Lifestyle Treatment Options

                          Kegel Exercises

                          Strengthening your pelvic floor, the muscles that control your bladder and aid in your ability to delay ejaculation, is a great way to build control in the bedroom.

                          To perform kegels, start by squeezing your pelvic floor muscles (these are the muscles you would use if you were to stop urinating midstream) for 5 seconds. Once you relax your pelvic muscles - you’ve completed 1 kegel, good stuff! It is recommended to do 10 to 20 reps, around three or four times a day, for up to 4 days a week.

                          Kegel exercises take time and practice to master, so start off by doing 10 reps, or as many as you can, and build up to 20 reps.

                          When doing Kegel exercises there are a few points to remember, as noted by UCLA Health:

                          • Do not hold your breath.
                          • Do not push down. Squeeze your muscles together tightly and imagine that you are trying to lift this muscle up, and by this muscle, we mean your penis.
                          • Do not tighten the muscles in your stomach, buttocks, or thighs.
                          • Relax your pelvic floor muscles between each squeeze.

                          Dietary Changes

                          What we eat has a big impact on how our bodies function, and this includes how we perform sexually. Making little changes to our diet for the better generally provides a cheaper and more natural alternative to medical treatments.

                          Certain foods can help boost your libido and endurance through certain minerals, vitamins and nutrients. For instance, foods rich in zinc and magnesium can help to delay ejaculation as they boost your testosterone levels and improve your overall endurance and energy.

                          Studies have found zinc to be an important factor in moderating testosterone levels in men. A 2005 study also found that men who experience PE have lower levels of magnesium in their semen. Coincidence, we think not.

                          As such, increasing zinc and magnesium in your diet may assist in treating PE.

                          • Foods rich in zinc include: seeds, nuts, dark chocolate, shellfish, lean beef and beans.
                          • Foods rich in magnesium include: nuts, beans, leafy greens and whole-grain cereal.

                          It is important to note that high levels of magnesium can be dangerous, so don’t go overboard and discuss with your doctor or a healthcare professional before making any radical changes.

                          Want to learn more?

                          Our article on the Top 10 Foods to Help PE is not only entertaining reading, but fairly insightful, outlining the top foods that can help you last longer.

                          Psychological Treatment Options

                          Sex Therapist

                          Sex therapy is a traditional type of psychotherapy, designed to help individuals and couples address any medical, psychological, or personal concerns impacting sexual satisfaction. During therapy, an experienced sex therapist will help you explore and ease any sex-related experiences, worries and fears.

                          It’s important to know that sex therapy doesn’t cure you in one session. It will take time and effort for you to see changes in your sex life. From a study point of view, little research has been conducted on the effectiveness of sex therapy in addressing premature ejaculation.

                          Nevertheless, sex therapy offers a solution that, unlike the previous alternatives we’ve talked about, targets underlying issues and factors that may be preventing you from having a satisfying and fulfilling sex life.

                          Mindfulness Meditation

                          If you experience sexual performance anxiety and your mind wanders elsewhere during sex, mindful meditation can help bring you back to the rocking good time you’re having in the present moment.

                          Mindfulness is the practice of staying fully present by concentrating on your actions instead of negative impeding thoughts.

                          A good way to ground yourself during the deed is to ask yourself mid-sex: “What am I currently feeling? Where do I feel it? How are these sensations changing?” By doing this, you’ll not only learn about your body and what really gets you going, but you’ll also be able to identify if an orgasm is imminent. You can then slow down and recover, perhaps placing the focus on your partner, before you’re ready to go again.

                          Conclusion

                          As you’ve read in this article, with modern research and science, PE is now a very treatable condition. With a multitude of treatment options, being a modern man with this condition means you have endless routes to get you back on top (or on the bottom, however you prefer).

                          One that we strongly recommend is Steady Freddy, a desensitising lidocaine-based spray that provides a simple and discreet solution to PE. It’s unique formulation and proven evaporative technology leads to a fast acting solution that has minimal to nil partner transference (which we’re sure they’ll be very thankful for). By spraying Steady Freddy on the penis just 10 minutes before sex, you can achieve longer lasting erections and last up to 6x longer in bed.

                          For any other queries or questions to do with premature ejaculation that haven’t been covered in this article, we encourage you to reach out to us at Steady Freddy

                          What your mental health is saying about your sexual health

                          What your mental health is saying about your sexual health

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