Here are 10 natural ways to improve your stamina and last longer in bed with a partner:


10. Practice Deep Breathing: Deep breathing exercises can help you relax and delay ejaculation. Take slow, deep breaths during sexual activity to help control your arousal.

9. Pelvic Floor Exercises: Strengthening your pelvic floor muscles can improve your control over ejaculation. Try practicing Kegel exercises regularly to strengthen these muscles.

8. Squeeze Technique: The squeeze technique involves squeezing the base of your penis when you feel close to orgasm, which can help delay ejaculation. Take a break from stimulation until the urge to ejaculate subsides.

7. pre-intimacy and Variety: Engaging in plenty of pre-intimacy and incorporating different sexual activities can help build anticipation and prolong sexual encounters. Focus on pleasuring your partner through various techniques.

6. Try the Stop-and-Start Method: The stop-and-start method involves slowing down or stopping sexual stimulation when you feel close to climax. Take a break until the sensation subsides, and then resume.

5. Use Thick Condoms: Wearing a thick condom can reduce sensitivity and prolong intercourse. Look for condoms labeled as "extra safe" or "extended pleasure."

4. Explore Different Positions: Experiment with different sexual positions that allow you to have more control over your movements and reduce the intensity of stimulation.

3. Manage Stress: High levels of stress and anxiety can contribute to premature ejaculation. Practice stress management techniques such as exercise, meditation, or talking to a therapist to help you relax.

2. Improve Overall Fitness: Regular exercise and maintaining a healthy lifestyle can improve your sexual performance. Engaging in cardiovascular exercises and maintaining a balanced diet can positively impact your stamina.

1. Communication and Emotional Connection: Openly communicate with your partner about your concerns and desires. Building a strong emotional connection and trust can reduce performance anxiety and improve your sexual experience.


Remember, everyone is different, and what works for one person may not work for another. It's important to explore and find what techniques or strategies work best for you and your partner. If you continue to experience difficulties with lasting longer in bed, consider seeking guidance from a healthcare professional or sex therapist who can provide personalized advice and support.