Many men are interested in enhancing their pleasure and the satisfaction of their partners during sex.
However, focusing on sexual performance can lead to anxiety.
A set of simple lifestyle changes can help:
to reduce anxiety
improve erectile dysfunction
developing relationships with sexual partners
These changes can make sex more enjoyable and satisfying for everyone involved.
It is important to note that concerns about receiving and maintaining erections are often an important factor in functional anxiety.
Thirteen Ways to Improve Sexual Performance
The following methods can help reduce erectile dysfunction, increase energy, and improve overall sexual quality:
1. Focus on foreplay
Some men believe that penetration is the most important form of sexual activity, even the most obvious one.
However, many who suffer from erectile dysfunction may be encouraged to learn that they do not need an erection to please their partners. Erectile dysfunction may be the reason for trying new techniques that work better for their partner.
Foreplay can include touching, kissing, and oral sex. Making foreplay last can enhance the sexual experience of everyone involved.
Foreplay may be especially important for women. A 2017 study found that very few women – about 18 percent – experienced orgasm from sex alone. With similar findings, 36.6 percent of women say that clitoral stimulation is necessary for orgasm during sex.
2. Try the first stop method
Men who want to stay longer during sex can try how to stop Trusted Source.
To use this method, stop having sex every time you feel like an erection. Take a deep breath and start slowly again, then stop to slow down as long as you want.
This method can train the body to hold sperm and help the man feel more comfortable with ejaculation, even during difficult sex.
3. Try something new
Sexual pleasure thrives in an environment of interest and excitement.
When a person has been with one partner for a long time, sex may begin to feel the habit, and it may seem very difficult to feel happy, focused, or pleasing to the partner.
It can help to try a new sexual act or position or to have sex in a different place. Also, talking about sex can make sex more enjoyable.
In addition, it may be helpful to do something new with a partner outside of the bedroom, such as:
kayaking or mountains
to the museum
to see a new group
trying a new game
This can help people feel more connected, and the joy of a new job can enter the room.
4. Manage anxiety and depression
Anxiety and stress can make it difficult to get or maintain an erection. These feelings can interfere with sexual intimacy.
If a man feels anxious about how he is going to have sex, he may feel less sexual and less involved in it.
Strategies for managing anxiety and stress include:
focusing too much on the physical senses rather than on having sex
getting plenty of sleep
working to improve relationships
spending a lot of time on what you like
taking psychiatric medications
5. Quit smoking
Smoking can lead to high blood pressure and other heart-related problems that lead to erectile problems.
Smoking is also independently linked to erectile dysfunction. A 2015 analysis of 13 studies on smoking and sexual function found that smoking cessation often improved sexual function and reduced erectile dysfunction.
6. Open communication
Open communication can greatly enhance a sexual experience.
If sexual problems have caused conflict or anxiety, it is best to discuss them with your partner. Working together to find a solution can help a man feel lonely and resolve any anxiety or guilt.
The partner may be able to allay fears about sexual dysfunction and may have practical suggestions.
7. Deal with relationship problems
Problems outside the bedroom can lead to sexual dysfunction. For example, a man who feels that his partner is critical of him may become anxious during sex, leading to less satisfying experiences.
Emotional communication, not suspicion, can help couples deal with the challenges of a relationship. Some people also benefit from relationship therapy or sex.
8. Exercise more
Exercise can reduce risk factors for heart disease and improve sexual performance and overall health.
Conditions such as high blood pressure, heart disease, and diabetes can damage the nerves and change the amount of blood that flows through the penis. This can make it very difficult to get or keep erections.
In addition, some men find that regular exercise improves their mental health, reduces anxiety, and helps them to feel better about themselves.
Men can also benefit from exercising the muscles involved in arousal and ejaculation. The following exercises can help:
While urinating, stop the flow of urine. Repeat several times and learn to identify the muscles involved.
If you do not urinate, try squeezing these muscles for 10 seconds. They rest for 10 seconds, then contract for another 10 seconds.
Repeat this contract cycle and rest 10 times a day.
9. Practice awareness
Contemplation is the practice of knowing more about the present. It is a popular method of meditation for beginners and may improve sexual performance.
A study published in 2017 suggested that mind-based therapies could change negative attitudes toward sex, improve sexual relations, and help people become more active during sex.
Contemplation and meditation can also help to control stress unrelated to sexual activity. This can indirectly correct sexual dysfunction and improve a man’s ability to focus on the present.
10. Try a herbal remedy
Some remedies can improve sexual satisfaction, especially if erectile dysfunction is a concern.
In 2018, researchers published a review of 24 trials involving drug therapies as a treatment for erectile dysfunction.
Ginseng has provided significant improvement, while a type of pine called Pinus pinaster and maca root, or Lepidium meyenii, has shown good early benefits. Other herbs, namely saffron and Tribulus Terrestris, did not show any clear results.
However, the results of a small study published in 2017 showed that Tribulus Terrestris could help with erectile dysfunction.
Before trying any remedies, talk to your doctor. Legal entities do not regulate drug supplements and may have side effects or drug interactions.
It is important to see a health care provider who is knowledgeable about supplements and who can monitor the progression of symptoms.
11. Consider the counsel
Erectile dysfunction is often caused in part by psychological factors. These may include:
anxiety and depression
the social stigma associated with aging or penis size
untreated mental health conditions
history of trauma
Individual counseling can help a man deal with the role of these and other factors in sexual satisfaction.
Relationship counseling can help partners talk openly about sex without embarrassment or judgment.
If a man has a chronic health problem, for example, counseling can help him deal with the pressure of erectile dysfunction while discussing options with a partner.
12. Talk to a doctor
Several medications can help with sexual function, including popular drugs, such as Viagra and Cialis.
Medication can be a quick cure for some men. If a man taking erectile dysfunction medication also makes lifestyle changes and takes part in treatment, he may eventually be able to stop using drugs.
Several medications can affect sexual satisfaction, libido, and the ability to have or maintain urination.
Antidepressants, for example, may alter the Trustworthy Source for men to ejaculate and reduce sexual desire. Selected serotonin reuptake inhibitors, or SSRIs, may cause sexual dysfunction.
13. Manage chronic health problems
Erectile dysfunction can be a warning sign of health problems. It is important to take good care of the body by eating a balanced diet, staying active, and managing stress.
Treating chronic health problems, such as diabetes and heart disease, is also important. Take medication as recommended and try lifestyle changes that can improve your whole life.
If symptoms of these conditions worsen, seek medical help.