Steps to a better sex life as related to premature ejaculation

1. PHYSICAL EXERCISES

It is essential for men who rely on the kegel and reverse kegel exercise to perform other forms of physical activities too. That’s because these physical exercises enhance different muscles that support the PC and BC muscles. Studies show that a sedentary lifestyle can cause premature ejaculation to some extent. That’s because men who do not engage in physical activity may lack a certain degree of muscle control.

Another reason for engaging in physical exercise is because it helps reduce stress and anxiety. This is especially true if the physical exercises that you engage in involve cardio routines. These exercises have the following effects:

They strengthen the heart, thereby allowing it to remain stable during the most exciting portions of intercourse

They increase the lung’s capacity for taking in more oxygen

As previously stated, a steady heart rate and enough oxygen in the lungs send signals to the brain to relax. Specifically, exercise increases the levels of the brain chemical serotonin. This

hormone helps keep ejaculation at bay by keeping the body calm and relaxed.

Some of the exercises that you can engage in to address premature ejaculation include:

1. Half way push-ups – This is a form of push-ups wherein the individual stops midway down instead of lowering his body all the way. This cardio training exercise strengthens the heart and the muscles of the upper body, especially the arms and chest. This gives men more stamina in staying longer in the missionary position, which is something that many women still prefer.

2. Experts suggest doing at least 10 to 20 repetitions first thing in the morning. Men can also opt to do another set at night or a few minutes before intercourse. Trampoline jumps also known as rebounding workouts, this form of exercise combines hard work with much fun. This means that the practice not only helps keep men fit and strong, it can also help reduce stress. The parts of the body that rebounding workouts help to strengthen include the muscles in the: 1. Pelvic floor 2. Abdomen 3. Hips 4. Legs

These are the same muscles that men often rely on during intercourse, primarily once penetration occurs. Experts suggest spending at least 10 minutes at least once or twice daily on the trampoline

Physically active men who are still suffering from PE may have to try other options for addressing the issue. Aside from cardio and strength –enhancing exercises, men can also engage in stretching exercises that fall under the category of Yoga poses.

These stretches include:

1. The happy baby pose-this pose emulates the actions of an infant. It requires a man to lie flat on his back and slowly raise his feet and arms upwards until the hands are touching the toes. He should then hold this pose for a few minutes while breathing in and out deeply

2. The throne pose- this involves sitting down and then bending both legs forward until the toes touch .Hold both feet and then slowly bring it inward until the heels are almost touching the pubic area. Keep the back and neck straight. Inhale and exhale deeply.

3. The Butterfly pose -this is a continuation of the throne pose. Slowly Bend forward while keeping the back straight. Try to go down as low as you can. Hold the position a few minutes while maintaining deep breathing.

4. The Cobra Pose- this involves lying flat on one’s stomach with both hands are on either of the pelvic area. Slowly push down with both hands to bring the torso up. Keep the spine and neck straight throughout this exercise. Push up until the chest is slightly bent backward. Hold the pose and breathe deeply.

These Yoga stretches are believed to have the following effects:

Regulate blood flow to the heart and the lungs
Helps maintain the strength of the spinal column
Stimulates organs in the abdominal area
Relieves stiffness in one of the lower limbs including the hips and knees
Helps regulate blood flow to the prostate gland and all the other organs of the productive tract
Relieves the symptoms of stress and anxiety

All of these effects somehow address one or more causes of premature ejaculation. There are many other Yoga stretches that men can perform to strengthen their reproductive organs. It is best if they enroll in a Yoga class or hire an experienced instructor for proper guidance.

THE IMPORTANCE OF EXERCISING

Exercises, overall is an excellent way to improve your sex life. You have to be in top shape to last long in bed. Exercising will make your blood vessels expand and allow blood to flow more rapidly and steadily. Your mood and overall confidence will improve, as well. Cardio workouts should be a regular routine for you. Run or Bike at least 20 minutes a day in the morning or evening. Don’t go for long marathon runs, which is terrible for the body. High intensity spurts of exercise with rest is optimal. Of course, you are probably thinking of exercising sex as well. High intensity explosive sex with periods of rest after orgasm!

Weight lifting one of the best ways to boost your sex drive and testosterone level. Although the steroid hormone testosterone, present in both men and women, can affect your libido, so do many other factors. Studies show that regular exercise creates a higher sex drive. This may be because of surges of testosterone that can occur immediately after lifting weights, or right after endurance training like running or biking.

Testosterone levels can change for many reasons. The hormone seems to fluctuate throughout the day, depending on your circadian rhythms. In men, levels are highest in the morning and concentrations are minimal in the evening. Women generally have lower levels compared to men, but levels can vary tremendously in both men and women. Older men, for example have lower levels and may get a lower boost from a tough weight-lifting.

No matter what, all types of exercise are right for you, and by keeping your body in good working order, everything should keep functioning the way it should! That’s right, diet and exercise.

In case you missed the memo- or didn’t catch the underlying message in every health article you’ve ever read – here it is again: A healthy diet and regular exercise can change your life for the better in countless ways, including a boost to your sex drive. However, there are a few surprises.

Body fat is an opponent of libido in two ways: It inhibits testosterone production, and it breaks down testosterone already in the system. The male hormone and all its characteristics, including libido, disappear into fat cells. If you were worried that your extra poundage was going to turn her off, it’s turning you off, too.

This is especially true of fat around the abdomen because belly fat absorbs testosterone more efficiently than any other fat cells in the body. To raise libido, the challenge is not so much to reduce weight to reduce waist size. It’s a pretty safe bet that a man with a beer belly has lower testosterone levels and therefore lower libido.

Ways your body gets lower estrogen levels

Lower estrogen levels are suitable for men with high sex drive. High fat levels in the body are one of the reasons why estrogen levels are high, especially in males. High estrogen levels mainly raise fat deposits in the upper chest region as well as lower abdominal areas, and can also result in several health problems.

Your first step is to avoid unwholesome processed foods – most of these foods come with chemical preservatives that cause severe hormonal imbalances in the body. Oats, brown rice and legumes should be better alternatives. Drinking from new plastic containers has also been linked with an increase in estrogen levels.

You need to consume only organically made crops which are devoid of farm chemicals like herbicides and pesticides chemicals like this increase estrogen levels. Your meat and other dairy products should be 100% free of drugs. You need to understand that all drugs which are given to animals may automatically pass unto humans and cause estrogen levels to increase; they may cause heart diseases as well as other health problems.

Fish is a good source of saturated fats that are good for your body, but you must limit its consumption, especially when you are not sure of their water sources. PCBs and dioxin are common chemicals found in fishes that are harvested from large streams and other unhealthy waters.

Consume as much fresh water as possible. Unhealthy water is filled with toxins and estrogenic materials; you have to careful of such. Along with clean water, you must consume citrus fruits more because they lower estrogen levels effectively.

Cruciferous vegetables such as cauliflower and broccoli are very good for your health; they have anti-estrogenic properties. Alcoholic drinks like beer are more estrogenic in nature. Red wine is anti estrogenic and can serve as a better alternative to beer.

Organic nuts and seeds can decrease estrogen in men, likewise increase virility. High intensity work outs will not reduce estrogen levels but will definitely boost your testosterone levels.

2. MEDITATION

Meditation is a technique that combines deep breathing with deep concentration. Some men may already be familiar with it and may have even incorporated it in their daily exercise routines. Men who are not familiar with how it is done can easily learn it through constant practice. The first few steps for meditation to delay ejaculation mostly involve the same steps as deep breathing.

The main difference is that regular breathing exercises only require men to focus solely on their breathing. Meditation requires men to focus on their breathing and other parts of their bodies.

Beginners can do the following steps:

1. Sit in a relaxed position and loosely close their eyes. They also have to make sure that their mouths are settled with their tongues held snugly against the palate

2. Breathe in and out in a usual manner. Focus their minds on point between their eyebrows

3. Breathe in and out through the nose as deeply as they can. This should be done in 2 to 5 second intervals until the abdomen has sufficiently expanded. They should then shift their focus to the navel, which is often considered as the center of the body.

4. Hold a deep breath in and then try to move the abdomen downward. This can be done by slowly contracting the muscles around the area of the lower ribcage (sometimes referred to as the upper abdomen). They should feel the pressure start building around their prostate gland and the bladder. Once they feel this pressure, they should then shift their minds from the navel to the prostate. They have to try to visualize how the area is being contracted from the pressure placed on it by the upper abdomen. They have to hold their breath for as long as they can manage. They can then proceed to the next step once they are ready to exhale.

5. Contracting their anuses by tightly clenching it in the same manner as when they are trying to hold poop in. Slowly release their held breath through the mouth. They also have to shift their focus back to the area between their eye-brows on this step.

Repeat the process from step 1 to 5 for several minutes. Doing the fourth step can be challenging for most men, even those who are already experts at meditation. The trick is not to let your frustration take over. Mastering this step is the same as learning any other skill: It takes time and a lot of practice.

This step is also the most critical step because it conditions the penis to be less sensitive to pressure, which then delays ejaculation.

Note that the steps listed here are derived from the Taoist system of naturally controlling ejaculation. The steps are mostly recommended for men whose ejaculation time frame is within the normal range but wish to delay it for longer than 5 minutes.

Men who have successfully mastered the meditation technique have been known to last for as long as 15 minutes. Therefore, Men who are suffering from premature ejaculation are going to benefit a lot once they master this technique.

3. NUTRITION

Men naturally have high libido when young. Remember wanting to bang every hot girl within a foot of you in school? However, as you know, you can start to lose your rocket fuel as you age.

Those rock hard erections in the morning can begin to fade. Many factors will naturally interfere with your sex drive and cause a drastic reduction in such sexual powers. Some of the factors that may prevent you from achieving sexual libido and hard erections include: poor health, aging, alcohol abuse, smoking, drug abuse, erectile dysfunction, low or too high hormonal imbalances and mental health challenges such as anxiety, stress, depression and among several others.

A libido boosting solution that is formulated from the best natural ingredients which contain essential amino and protein supplements and multivitamins can also offer a solution to your low libido.

Eating healthy meals, which include high protein, vitamins and minerals, will also help build the already damaged cells in your system and include damaged tissues and cells in your penis. When you consume healthy food, the success rate of higher sex drive gets better. It’s good to take a multivitamin each day along with your herbal supplements.

The use of ‘Nature’s Viagra’ is one sure way you can use to get a permanent penis enhancement and achieve a regular full erection anytime and any day. Nature’s Viagra is simply pomegranate juice, which is excellent for prostate health and contains 70% Ellagic acid.

Your diet perhaps is one of the main areas you should focus on if you want to achieve higher sex drive and fuller penis naturally. Some of the foods which can help you maintain longer and fuller penis erection are listed below

FOODS TO AVOID

Avoid sugar and white flour.
Avoid hydrogenated and partially hydrogenated oils. These oils use up the enzymes that would typically be utilized by the right fats, and they prevent your body from creating quality cell membranes and nerve sheaths.
Avoid continuous use of caffeine containing foods and beverages.
Avoid fruit juices in the morning, do not have them by themselves, and drink only small quantities of them.
Avoid excessive alcohol and soft drinks.
Eat fried foods only once a month or less.

VITAMINS FOR GOOD ADRENAL HEALTH

PANTOTHENIC ACID is an essential co-factor in the adrenal cascade.

NIACIN is essential for the adrenal cascade

VITAMIN E is essential indirectly in at least six different enzymatic reactions in the adrenal cascade.

Vitamin B6 is a co-factor in several of the enzymatic pathways in the adrenal cascade.

B COMPLEX is needed in small quantities throughout the adrenal cascade.

WAYS TO BOOST TESTOSTERONE LEVEL

A high testosterone level can boost your sex drive! There are several options you can use in place of testosterone boosting supplements. Maca and Zinc citrate are just a few of such natural body building supplements. Maca contains sterols, which can boost the level of testosterone in the body. Consuming 3 – 6 tablespoons of Maca powder a day can block estrogen significantly while increasing testosterone levels.

Zinc citrate is also useful in decreasing estrogen levels in the body. It is crucial to find Vitamin E components are made from soy, They must be refined to reduce their estrogen contents.

Another testosterone booster is the transdermal magnesium. This should be used twice a in a day – early in the morning and shortly before going to bed – 20 sprays for men who weigh 200 grams and above.

DURING SEX

Do you feel unsatisfied during sexual intercourse? Would you like to demonstrate to your partner that you can last as long as you want and that you have got the control? This book is going to be the watershed in your ‘bedroom life’.

First of all we have to make clear this common disturb can be beaten. If you are ready to practice, it has no way out. Too much sex theory doesn’t help: that’s the reason why we are going to provide you the right techniques to add several minutes to your rapport.

The whole improvement process is structured in two different parts, the physical one and the mental one.

PERCEPTION VS THINKING

One of the first hurdles to overtake in premature ejaculation is the psychological one. First of all, you have to perceive your sexual experience rather than think about it and being emotionally involved, at least in the beginning of the rapport. The difference is simple:

Perceiving is when you see something and recognize its presence, without meditating on it and getting involved (i.e., a dog crossing the road, you look at it without taking care of).

Thinking, instead, implies direct and personal participation. You should keep control of your mind and focus on perception: too much thought hurts since your brain may interpret the information as an exclusively sexual one, immediately triggering the ejaculation.

BREATHING

The way you breathe plays a significant role in sexual arousal. As you know, it’s possible to breathe on purpose (i.e., while meditating and relaxing) and involuntarily (i.e., while sleeping). The point is to breathe voluntarily right while having sex, so that you can control the heartbeat and, of course, the excitement. If you succeed in breath control you will last longer. It’s a promise.

Most men make a mistake when breathing quickly while sex1; even though unconsciously, they lead the heart to pump blood more rapidly, and as a consequence, they get more excited than is necessary. This brings to a massive release of hormones that stimulate sexual arousal and can cause premature ejaculation. Keep the focus on slow and not too deep breathing, and it will help you.

Before listing the most useful techniques, you need to follow a workout based on four main points:

1. First of all, remember to breathe slowly and not too deeply, as previously

mentioned.

2. Depending on the seriousness of your disorder, every 10 – 60 seconds close your

eyes and breathe as deep as possible.

3. Hold your breath for 3-5 seconds and then slowly exhale.

4. During respiration, try to isolate yourself from what surrounds you and focus on

breathing only. You have to create your world and perceive emotions and sounds of

every breath If you follow these points during sexual stimulation, this workout will help you relax and decrease premature ejaculation probabilities: in fact, your brain will chase every sexual thought away, reducing the arousal but maintaining the erection at the same time.

Now we can go ahead with respiratory techniques

SYNCHRONIZED BREATHING

It’s a useful and straight forward technique that delays ejaculation, but you need a sense of rhythm!

When having sex, your penis enters and exits your partner’s vagina.
You need to synchronize the respiration with ‘in and out’ of the intercourse.
When the penis gets in, make sure of exhaling
When the penis gets out, make sure of inhaling

You have to use this technique periodically (not over and over again), and keep in mind that respiration needs to be slower than your rapport rhythm.

TRIANGULAR BREATHING

The primary purpose of this method is to reach mental and physical calmness without losing performance since stress will decrease as serotonin production will increase.

Inhale for 3 seconds
Pause and hold the breath for 3 seconds
Exhale for 3 seconds
Repeat from the beginning

If you succeed in staying aware of respiration and in breathing slowly and not too deep, you’ll last more than now. Guaranteed.

PUBOCCOCCYGEUS MUSCLE

Here we are at the critical point of the whole book! Given that what we have previously described is useful from the psychological point of view (don’t be deceived: the brain plays a fundamental role and, consequently, we highly suggest you to respect the advice as mentioned earlier), this last part is only about the physical reaction.

Most men ignore the presence of a very useful muscle for sexual activity: the pubococcygeus muscle. Situated between the anus and the scrotum, it gives the possibility to control the release of seminal fluid. However, you’ll need to practice hard before being able to use appropriately and master it.

Its contraction causes the urethra to close, avoiding sperm release. Do you want to locate it? Go to the bathroom and start urinating. Then, at a certain point, try to stop. Here it is: you are using our beloved PC (pubococcygeus muscle).

Once you use this muscle with no hesitation, you will be able to reach the so called ‘’dry orgasms,’ where you can feel pleasure without ejaculating and, consequently, without waiting for the boner to reappear. Your penis will stay hard as long as you want!

Follow these points to practice:

Try to contract the muscles 20 times at least per day
While urinating, try to tense it as much as possible, so that you get familiarity with it.

It’s essential to practice during masturbation too, in order to reuse it when you have sex. After stimulating your penis, when you feel the orgasm occurring, and you reach the ‘‘point of no return’’ (the orgasm is in action, but you haven’t ejaculated yet), contract your PC immediately. Try to keep it under control until your orgasm has ended: no sperm release will occur while the penis will stay hard (probably just a little bit less than usual).

Once you use this method, start again with stimulation.

This Technique is exceptionally valid during intercourse since it gives you the possibility to decide the exact moment you can ejaculate and therefore you can last as long as you prefer. One more recommendation: when orgasm is going to happen, in addition to PC technique, you need to stop your partner in order not to over- stimulate the penis.

In the beginning, it will b quite challenging to control the PC muscle in the right way, but after some training, you’ll be able to get great results and to become a sex master. Your woman will be fully satisfied.

CONDOMS AND SPECIAL MEDICATION

Men who have problems with penile hypersensitivity may find it challenging to employ the first four techniques successfully. That’s because regardless of how much control they have over their brain chemicals or their breathing, they still wouldn’t be able to control the onslaught of sensation on the penile nerves. In this case, the best option is to pair up other techniques with delay condoms.

Gone are the days when condoms only served one purpose to avoid conception. Nowadays, there seems to be a condom that promises to address every conceivable sexual problem on the planet, including premature ejaculation. Delay condoms are relatively new and were specifically designed to help men last longer than average during intercourse.

Men who can last for more than a minute after penetration no longer need to use delay condoms. That’s because regular condoms can often efficiently do the job of delaying ejaculation.

However, men with hypersensitive penises need the help of delay condoms because their penises often remain sensitive despite the coverage of a regular condom. There are different types of delay condoms that these men can choose from, namely:

Delay condoms that are thicker than standard condom. These condoms work like any other regular condoms except that the thickness ensures that the man feels less friction during penetration. The numbing effect is almost immediate as soon as the condom wraps around the penis. This means that the couple can go on with the intercourse right away.
Delay condoms that contain either one of two numbing agents that are often used as local anesthetics: benzocaine or lidocaine. The chemical is contained within the condom’s inner body. It usually takes up to 2 minutes after the penis comes into contact with the compound before the numbing effect full sets in.

This means that men would have to put on the condom before starting foreplay. Another option is to find creative ways of delaying penetration while waiting for their penises to numb.

Men who opt for delay condoms that contain numbing agents have to be very careful, however. That’s because the numbing agent is so effective that it can also cause their partners’ sexual organs to grow numb as well if it ever comes into contact with the chemicals.

The chemicals may also cause allergic reactions if either the man or his partner’s sexual organ is sensitive to its components.

Some men might want to try applying benzocaine or lidocaine directly on their penises without the use of a condom. This is a big no-no for a reason stated above: the numbing agent can also numb their partners’ nerves. This can result in a really uncomfortable and often painful sexual session.

Aside from specially-designed condoms, certain medications may also be prescribed to address premature ejaculation. These include:

Analgesics. Tramadol is the most commonly prescribed PE medication, especially when the other pills have failed to do their jobs.

Antidepressants. These include sertraline, Paroxetine and Fluoxetine.

Pills used for the treatment of erectile dysfunction. These include Sildenafil, Tadalafil, and Vardenafil.

Do note that none of these medications have FDA approval for use in the treatment of premature ejaculation. In most cases, these medications were approved for use in the treatment of other illnesses. Delayed ejaculation is simply an unexpected side effect of the treatment. When used for the treatment of PE, These medications may also have side effects, including

Nausea
Vomiting
Decreased libido
Headaches
Dizziness
Vision problems
Nasal congestion

This is why it is essential to consult a physician first before using any of the pills listed here.

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