How a man can improve his sexual performance - 15 ways

Many men are interested in how to increase sexual pleasure and satisfaction for themselves and their partner. However, focusing on sexual activity can sometimes lead to anxiety.

A number of lifestyle changes can help:

reduce anxiety
improve erectile dysfunction
improve relationships with a sexual partner
increase stamina

These changes will make sex more vibrant for the participants.

It is important to note that anxiety about getting and maintaining an erection is often a key factor regarding fear of possible failure in bed.

The following tips will help correct erectile dysfunction, increase stamina, and improve the quality of sex. So, 15 ways to improve your sexual performance:

1. Pay attention to foreplay

Sometimes men believe that sexual intercourse itself is the most important, even decisive, component of sex.

However, those who suffer from erectile dysfunction may be inspired to learn that even without an erection it is possible to please a partner. In fact, erectile dysfunction may even stimulate you to try new tactics that work better for your sexual partner.

You can start with touching, kissing, and oral sex. Long-term foreplay has a positive effect on the sexual sensations of both.

Foreplay is especially useful for women. A 2017 study found that very few women - about 18% - reach orgasm directly from intercourse. According to the same studies, 36.6% of women said that clitoral stimulation is a necessary factor in achieving orgasm during intercourse.

2. Try the start-stop method

Try the start-stop method to prolong intercourse.

It consists in suspending sexual activity every time the sensation of imminent ejaculation approaches. Breathe deeply and continue again without rushing, then pause to restrain ejaculation for the desired period of time.

This method will help a man train his body to control ejaculation and not feel discomfort even during intense sexual activity.

3. Try to innovate

Sexual pleasure is born in an atmosphere of passion and excitement.

If a person has the same partner for a long time, sex can become a routine, and it becomes more and more difficult to get aroused, stay focused, and please your partner.

A previously unknown sexual activity or position, as well as a change in the place of having sex, can help in this situation. In addition, talking about sexual fantasies can add excitement to sex.

It is worth adding that new joint activities outside the bedroom will be useful. For example try:

cook together
kayaking or hiking
go to the museum
listen to a new group
new sport

This will unite you even more and the excitement of the new activity will be transferred to the bedroom.

4. Control anxiety and stress

Anxiety and stress can cause problems getting or maintaining an erection. These feelings distract people from sexual intimacy.

If a man is worried about how he will behave sexually, he may feel less aroused and be distracted from the process.

Here are some strategies for managing anxiety and stress:

focus more on physical sensations than sexual performance
do exercise
sleep more
working to improve relationships
meditate
devote more time to your favorite hobby
undergo treatment

5. Quit smoking

Smoking cigarettes often leads to high blood pressure and other heart conditions that can lead to erection problems.

Smoking itself also has a link to erectile dysfunction. A 2015 analysis of 13 studies on smoking and sexual activity found that quitting smoking often improves sexual function and reduces erectile dysfunction.

6. Trusting communication

Trusting communication can significantly improve your sex life.

If problems related to sex are a concern, it is best to talk to your partner about it. Working together to find a solution can help a man feel not alone and solve any problem.

A partner can reduce fear of sexual dysfunction, and practical solutions can be sought together.

7. Deal with relationship problems

Sexual dysfunction is also associated with non-sexual problems. For example, a man who feels that his partner is criticizing him too much may feel anxious during sex, which leads to less pleasurable feelings.

Communication based on feelings rather than accusations will help partners in relationship matters.

8. Do more exercise

Regular exercise can improve mental health and reduce anxiety.

Exercise will reduce risk factors for heart disease and improve sexual function and overall health.

High blood pressure, heart disease, and diabetes can negatively affect the nervous system and alter the amount of blood that is delivered to the penis. This can make it difficult to get or maintain an erection.

What's more, some men find that regular exercise has a positive effect on their mental health by reducing anxiety and helping them feel better about their bodies.

It is very helpful to work on the muscles involved in arousal and ejaculation. The following exercise may help:

Stop the flow of urine while urinating. Repeat several times and learn to feel the muscles involved.

Continue to train them in any free time - try to contract these muscles for 10 seconds, relax them for 10 seconds, then contract them for another 10 seconds.

Repeat this cycle of contraction and relaxation 10 times every day.

9. Practice self-awareness

Self-awareness is the practice of being mindful in the present moment. It is a popular form of meditation for beginners that can improve sexual function.

Research published in 2017 shows that self-awareness therapy can change negative attitudes about sex, improve sexual relationships, and help people be more involved during sexual activity.

Self-awareness and meditation can also help you manage stress other than sexual activity. This can indirectly affect sexual dysfunction and improve the ability to focus on what is happening.

10. Try herbal remedies

Certain herbal medicines can improve sexual satisfaction, especially if the problem is erectile dysfunction. In 2018, scientists published a review of 24 studies involving herbal remedies for the treatment of erectile dysfunction.

Ginseng showed significant improvements, while poppy root, or Meijen's bug, showed early beneficial effects. Other herbs, namely saffron and creeping tribulus, did not show clear results.

Always check with your doctor before using herbal remedies. They can have side effects or interact with other medicines.

It is important to work with a herbal health care provider who can control the situation.

11. Consult a psychologist

Erectile dysfunction is sometimes partly due to psychological factors. These may include:

anxiety and depression
relationship problems
social stereotypes associated with aging or penile size
mental illness

One-to-one counseling can help a man understand how these and other factors affect sexual satisfaction.

Relationship counseling can help partners talk openly and freely about sex.

For example, when a man has an underlying medical condition, counseling can help him cope with the stress of erectile dysfunction while communicating with his partner about options.

12. See a doctor

Some medications, such as Viagra or Cialis, can help with sexual function problems.

Medication may be the fastest treatment option for some men. If a man taking erectile dysfunction medications also makes lifestyle changes and is involved in therapy, he may eventually stop taking the medication.

Medication use can affect sexual satisfaction, libido, and the ability to have or maintain an erection.

For example, antidepressants can alter ejaculation and decrease sexual desire. Selective serotonin reuptake inhibitors, or SSRIs, often cause sexual dysfunction.

A man taking medications with sexual side effects should talk to a doctor about changing the medication, stopping treatment, or reducing the dose.

13. Control Chronic Illness

Erectile dysfunction can be an early sign of health problems. It is very important to take good care of your body: eat a balanced diet, maintain physical activity and fight stress.

It is also necessary to treat chronic health problems such as diabetes and heart disease. If you do not know anything about prostatitis, this does not mean that you do not have it. Be sure to check with a urologist. Nowadays, chronic prostatitis is not uncommon, even among young men under 30 years old. Take your medications as recommended and practice lifestyle choices that can improve your overall health.

If symptoms of these conditions worsen, seek medical attention.

Forecast for the future

Sexual dysfunction can be accompanied by anxiety and embarrassment, but these conditions are common and treatable.

If you interact with a qualified sexologist, communicate with your partner in confidence and try to change your usual way of life, you can feel significant improvements in your sex life.