- One of the most common recommended approaches to increasing sexual stamina is to increase control of the pubococcygeus (PC) muscle through deliberate exercises. In men, the PC muscle is located midway between the scrotum and the anus. During sex it contracts both slowly and rapidly, corresponding to arousal and ejaculation. To build stamina, practice contracting and holding the muscle for 10 seconds and releasing. Repeat 10 times. During sex, contract this muscle to prevent ejaculation.
- Acclimate the penis to pleasurable stimulation without desensitizing it. Vaginal stimulation products such as the Pink Lady Stamina Training Unit can replicate a sex-like experience. Alternatively, a man can simply masturbate with a water-based lube. The goal is to learn your own body's signals and become able to recognize how to approach orgasm without ejaculating. With time, frequent practice increases the time it takes to reach ejaculation.
- Other approaches are based on techniques to employ while having sex with a partner. Focus on slowing your breathing. This relaxes the diaphragm, focuses the mind and, ideally, prolongs the plateau phase in which sexual arousal is high, but it is not so intense as to trigger orgasm. Focus on other aspects of your body during sex as well. The benefit of this approach, as opposed to pills or creams, is that it enhances the feelings of pleasure and awareness of your body. Other options include paying attention to how your arms or legs are holding your weight and how various muscles of your body are flexing and contracting.
- The stop and start approach involves engaging in sex up to the point of ejaculation, then stopping and restarting a few moments later. Repeat the process to prolong the sexual experience. The major problem is that it not only dampens the male's orgasm but it has a negative impact on a female's experience because she needs prolonged and steady penetration at a particular depth in order to achieve orgasm.
- Focus on stimulating your partner. Because premature ejaculation is defined subjectively, based on the fulfillment of the actors, it need not prevent your partner from an enjoyable sexual experience. Most woman need initial contact away from their erogenous zone to trigger arousal, but then they need focused and prolonged stimulation to the clitoris. By properly arousing your partner, you can help her reach orgasm faster, and if ejaculation occurs too early for you, you can keep her stimulated until you can rise again to the challenge.
