One of the key factors in low performance during sex in men is anxiety over getting and maintaining an erection. However, focusing on sexual performance cause anxiety. A set of simple lifestyle changes can help to improve erectile dysfunction, reduce anxiety, increase stamina, and enhance relationship with partner.
The following methods can help to reduce erectile dysfunction, increase stamina, and improve the overall quality of sex:
Engage in foreplay
Contrary to what most men believe, penetration is not the most important part of sex. Foreplay can include caressing, kissing, and oral sex. Ensure foreplay last long to improve the sexual experience for you and your partner.
Do the start-stop method
If you want to last longer during sex, you can try the start-stop technique. This method involves stopping sexual activity every time ejaculation feels looming. Breathe deeply and start again slowly, then stop to delay ejaculation for as long as desirable. This method can train the body to delay or stop ejaculation.
Stress and anxiety can make it difficult to achieve or maintain an erection. These feelings can also distract people from sexual intimacy. Strategies for managing anxiety and stress include: exercising, meditating, getting sufficient sleep, working to improve relationship, going for therapy, and focusing more on physical sensations.
Try something different
Sexual pleasure thrives in an environment of passion and excitement.
Being with one partner for a long time can make sex feel like a routine, and it may seem increasingly difficult to feel excited or please the partner. However, you can spice if all up by trying different sexual positions or have intercourse in different location.
Smoking cigarettes can lead to cardiovascular diseases that cause erectile issues. A 2015 analysis of 13 studies on smoking and sexual performance found that quitting smoking often improves sexual function and reduces erectile dysfunction.
- Herbal remedy
In most cases where erectile dysfunction is the cause for low libido, some herbal remedies may improve sexual satisfaction. Studies have shown that ginseng help improve sexual drive, while a type of pine called Pinus pinaster and the maca root, or Lepidium meyenii, showed early positive benefits. Consult your doctor before trying herbal remedies.
- Open communication
Speaking openly with your partner can help improve sexual experiences. If issues related to sex have created tension or worry, it is best to bring this up with a partner. Working together on a solution can help a man to feel less isolated and address any concern or guilt.
- Practice mindfulness
Mindfulness is the practice of becoming more aware in the present moment. It is a popular form of meditation for beginners, and may help improve sexual function.
A research published in 2017 suggests that mindfulness-based treatments can change negative attitudes about sex, improve sexual relationships, and help people to be more present during sexual activity.
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