Lasting longer in intimate moments can often be achieved naturally through a combination of physical techniques, mental strategies, and lifestyle changes. Here are some effective methods:

Deep, slow breathing can help you stay relaxed and reduce overexcitement.

Try the 4-7-8 method: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This calms your nervous system.

During intimacy, stop stimulation when you feel close to climax, wait for the sensation to subside, and then resume.

Over time, this technique helps you gain better control.

Perform Kegel exercises to strengthen the muscles that control ejaculation.

Identify the right muscles by stopping your urine midstream.

Contract these muscles for 3-5 seconds, then relax for the same amount of time.

Repeat 10-15 times, 2-3 times a day.

A strong pelvic floor can help you delay ejaculation.

Redirect your focus to something non-sexual if you're feeling close to climax.

Some people find that counting backwards, thinking of unrelated topics, or focusing on breathing can help.

When you feel about to climax, gently squeeze just below the head of the penis to reduce arousal.

This helps delay ejaculation and teaches control.

Cardiovascular exercises improve blood flow, stamina, and overall health.

Strength training and yoga can improve your endurance and flexibility.

High levels of stress or anxiety can lead to premature ejaculation.

Practice mindfulness, meditation, or yoga to reduce stress levels.

Foods rich in zinc and magnesium, such as spinach, almonds, and dark chocolate, support testosterone levels and stamina.

Include protein-rich foods and omega-3 fatty acids for better circulation.

Excessive alcohol and smoking can decrease sexual stamina and performance.

Reducing or eliminating these habits can improve your longevity.

Open communication can reduce performance anxiety.

Focus on mutual pleasure rather than solely on lasting longer.

If you're not sexually active often, oversensitivity can occur.

Regular activity helps you build endurance and familiarity with your body's signals.

If natural methods don't work or if the issue persists, consult a healthcare professional to rule out underlying conditions such as erectile dysfunction, anxiety, or hormonal imbalances.