What I did and do to last longer in sex.

I thought I could share with you what me and science thinks on what works to increase your time during coitus, penetration and sex (preliminary, oral sex etc.). First I want you to know that this is not a “once” doing thing and you will be cured of premature ejaculation, no; this is a ladder, a routine, apply these things everyday until it becomes natural for you and your body. These are things that I did, tested on myself and sometime later realized about what works and what did not. Well, there are the physical and psychological aspect that influence during sex, and we will work them today. Let’s talk first about the physical:
1º Breath correctly, the correct way to breath is the diaphragm rhythm way. How to know if you are breathing correctly? Get Stand up, put a hand on your belly and breath deeply, if you see that your chest inflates more than your belly you are breathing wrong, we get used to do things wrong and maintain these incorrect behavior throughout all our lives, I myself had to reprogram my brain to it because years doing gym and looking at the mirror and inflating the chest to appear a more aesthetic and bigger overall outlook, so what I did? Everyday when waking up, lay down on your flat bed and put some weight on your belly, not a heavy weight, I mean something like 2~3 kg to start, and breath deeply for only five minutes, then after a week 10 minutes, you can do it while having a sun bath, it is just to reprogram your body to force your diaphragm to open your rib cage that way you will be able to storage more oxygen in your lungs, strengthening your abdomen musculature and inner abdomen musculature. This is the first thing tantric sex teaches, this is also the second thing I “teach” the woman I am about to have sex with her because this is exactly what enables the woman to have more blood flow in her clitoris, vagina and kegel muscles to have multiple orgasms pulling out the air focus+blood flow+energy from her chest (not her breasts) and putting it in the pubic area. You guys will acknowledge it all while doing it as the days goes on.
2º Kegels, it is primordial for men and women to do this. Ok, how I do it? Never seated, never do kegels seated because your pelvic floor muscles will be tensioned pressioned by the chair, you should do laying on the bed with or without your legs spread, for some guys that are advanced in this there is a good way that is a glute exercise named glute bridge. There are apps in the app store for free that remind you from the exercises and personalized routines with weekly progressions, it is very good, for me it was very important to keep track on the kegels.
3º Edging, if you want to edge with the purpose to lose the sensibilization on the glans you CANNOT EJACULATE OR ORGASM, you should not. After the edging session you will feel very horny, your prostate will be exhausted, your balls will to release all that sperm that you tricked it to let it go, so you should take a cold shower after the edging session, why? Because you don’t want to, that’s why. You need to reprogram the reward system on your brain, sending your brain the information that orgasm is not what you seek and that you CAN and you WILL work to have more stamina in bed. Never ever edge or masturbate seated, because you can’t control properly your pelvic floor muscles. When I was 17~19 I would only do edging with my fleshlight STU the first time I used it I couldn’t do more than 1 minute, by the ending of the first week I could do 10 minutes, by the second week I could do 30 minutes, with it I learnt techniques of penetration like a combo of video game, while doing it I imagined myself as Ryu from street fighter doing some combos on my pocket pussy and it was fun. But until today I can’t do more than 5 minutes on the fleshlight stoya destroya, I think it was fabricated to destroy with pleasure uncut penises.
4º Have an active life, practice some sport that will develop your heart and lungs, it is proven that men and women that have an active life will have more pleasure and hold longer during sex, this will make you have more stamina during sex I can assure you that, I have several friends that started doing long walks and long jogs and they all reported with a big smile on their faces that they have more stamina in bed, those are friends that used to do hard weight lifting and none aerobics. For myself this was very useful to stop having some cramps while I penetrated woman and not to sweat a lot, also losing body fat and a little of muscle mass was overall positive to decrease anxiety. You don’t need to run marathons, just twice a week 1 hour walking then when you feel prepared go 1 hour slow jog, there is no need to do HIIT because you ain’t seeking lose body fat we seek here to develop the heart and lungs size + breathing.
5º There are some sex positions that I feel pounding pressure on the prostate and this will make you orgasm easily, that is when you close your legs and tilt your pelvis ahead, this will put your prostate in a position of evidence, this way you cannot control properly you pelvic floor muscles and at each stroke or pounding that ass will hit on your dick will more and more hit the prostate and you will orgasm, try to avoid closing your legs.

Now the psychological part, here we want to decrease anxiety and change the way we see sex:
1º Stop seeing porn. It is good to challenge yourself doing a 30 days nofap, after those 30 days you won’t even feel the need or miss pornography because you have “rebooted” your brain.
2º Do not masturbate with visual stimulation (porn, images of woman, feet, armpits, ass, pussy etc.). I know this will be boring, but that is what we are seeking initially, for you to use your own imagination, this way will slowly decreasing the way you seek pleasure that before was through orgasm and now through the journey of building up slowly pleasure on your penis.
3º Meditation, there are people that simply cannot meditate because their brain reward system is addicted to easy dopamine (procrastination, porn, social media, junk food, sugar etc.). Your brain functions, briefly, this way: it will reward you to do things you like to do, so you will end up doing only things you ENJOY doing, when you are doing something “boring” (it is boring because your brain ain’t throwing some dopamine into your body to make you see it as fun or exciting) you are very likely to stop doing, for example start to read or study, start doing exercises. Now imagine that you are used to occupy your time surfing on the web for hours, you can only handle wasting your eyesight and time like that because your brain is releasing dopamine for you to endure it, that’s why some people can’t meditate, because their brain will easily make them anxious (releasing cortisol) putting them on all fours begging for some dopamine and serotonin for them to stay in their comfort zone. Meditation is a powerful asset for you to immerse in yourself and through time you will realize that you can during sex be in a state of euphoria or sex machine, and with your mind take out the focus on the penis and be more on the flow of those two bodies, her skin touching your pubic area and yourself, the smell of her hair and sweat, her voice, how your hands feel her soft breasts skin and nipples. When I have time by the end of the year I will read more about Hindu scriptures, their gods, dharma, that we are so many people in one person, the capacity to change is incredible, visit places within yourself that you didn’t know, when I faced my darkest times in depression I could see clearly things and without meditation could never separate (psychologically) that “me” from the others.
I hope there is everything here that you guys can do and rock some good sex session, there are a lot more benefits than I could write here about all those 8 paths I just wrote, but I know that the guys who will do it will soon realizing them, I just didn’t put ‘em here because the text would become longer than it already is and maybe boring for some. Sorry for my english.

Thank you so much man! That’s exactly what i needed since i suffer from PremE for a long time. I will for sure do all of those things.

Goal is to be able to last more than 20min on missionary (the hardest for me, which you mentioned).

This should go to the Penis Enlargement Cream section, high effort. Thanks for taking your time to write it :) .

For me, the thing that seems to control how long I last in bed is mostly how often I’m having sex. If I haven’t had sex for a month or so, I will ejaculate in under 10 minutes. But if I’ve been having sex twice a day for a while, I don’t have to ejaculate unless I want to, which is mostly just a matter of time constraint.