A lot of men are interested in increasing their own and their partners’ enjoyment and satisfaction with sex.
But the focus on sexual performance can cause anxiety. Simple modifications to your lifestyle could help:
- lessen anxiety
- improve erectile dysfunction
- Enhance relationships with sexual partners.
- improve endurance
This could make sex more pleasurable and enjoyable for everyone who is.
It is crucial to remember that stressing about maintaining and getting sexual erections can be a major reason for anxiety over performance.
Thirteen ways to increase sexual performance
The following strategies can assist to decrease the likelihood of having erectile dysfunction, boost stamina, and increase your overall experience of sexual sex:
1. Concentrate on forplay
Certain men believe that penetration is the most significant, even the most important aspect of sex.
But, those who suffer from an erectile disorder may be happy to know that they don’t need an erection in order to impress their spouses. Actually, having Erectile dysfunction could provide a reason to explore different strategies that are more beneficial for the partner.
Foreplay may involve kissing, touching, and oral sex. The ability to make foreplay last will enhance the sexual experience for all who are involved.
Foreplay can be particularly important for females. A study from 2017 found that only a small percentage of women about 18 percentage able to experience an orgasm during intimacy of their own. According to the same study, 36.6 percent of women believed that clitoral stimulation is required for an orgasm during the course of sexual activity.
2. Try the start-stop method
Those who wish to stay longer with their partners can test the technique of stop-starting, known as Trusted Source.
For this method use this technique, and stop sexual activity each moment that you feel ejaculation is near. Breathe deeply and begin to breathe slowing down, and then stop to defer ejaculation for as long as you like.
This technique can help teach the body to keep off ejaculation and allow men to feel more comfortable about not engaging in ejaculation, even during intense sexual activities.
3. Try something different
Sexual pleasure is a natural outcome in an environment that is full of excitement and passion.
If someone has been with a single partner for a long time sexual intimacy can feel regular, and it can be difficult to stay engaged, stay in the present, or impress your partner.
It can be helpful to try an entirely new sexual activity or place or have sexual encounters in a different place. In addition, discussing sexual fantasies could make sex more enjoyable.
It can also assist in doing something different with a person outside of the bedroom, for example:
- Cooking together
- kayaking or hiking
- visiting an art museum
- hearing a new band
- Experimenting with an exciting new sport
This will help people feel more connected and the excitement from the new activity could spill through to your bedroom.
4. Reduce stress and anxiety
Stress and anxiety can make it difficult to maintain or get a sexual erection. Stress and anxiety can also deter individuals from having a sexual experience.
If a man is anxious about how he’ll perform sexually, he might be less enthusiastic about sexual activity and less interested in the process.
Strategies to manage stress and anxiety include:
- Focusing mostly on sensations of the body rather than sexual performance
- exercising
- getting more rest
- striving to improve relationships
- Meditating
- Spending more time with your favorite pastime
- going to therapy
- taking psychiatric drugs
5. Stop smoking
Smoking cigarettes can result in high blood pressure as well as other heart-related issues that can cause issues with erectile function.
Smoking cigarettes is also associated with Erectile dysfunction. A review of 13 studies about smoking and sexual performance revealed that quitting smoking can improve sexual performance and lessens the risk of erectile dysfunction.
6. Open communication
Being able to speak freely can greatly enhance sexual experiences.
If sexual issues have caused anxiety or tension about your partner, talk about it with a friend or partner. The process of working together to find the best solution will allow men to feel less alone and deal with any concerns or feelings of guilt.
A partner might be able of easing anxieties about sexual dysfunction and they might have practical advice.
7. Discuss issues regarding relationships
The issues outside of the bedroom can cause sexual problems in the sexual realm. For instance, a guy who is unhappy with a partner because he critiques them in a way too often could be anxious while having sex and have a less pleasant experience.
Communication that is focused on feelings and not on blame can aid partners in addressing problems in the relationship. Certain people also benefit from sex or relationship therapy.
8. Do more exercise
Regular exercise can improve your mental well-being and reduce anxiety.
Being physically active can help reduce risk factors for heart disease and enhance sexual function and general health.
Conditions like high pressure of blood, heart diseases, and diabetes may damage nerves and alter the amount of blood flowing into the penis. This makes it harder to achieve or keep sexual erections.
Additionally, some men are finding that exercise regularly helps improve their mental health as it reduces anxiety and helps them feel more confident regarding their bodies.
Men also gain by exercising those muscles that are involved with arousal as well as ejaculation. This exercise can help:
- When you urinate Stop the flow of urine. Repeat this several times and you will be able to recognize the muscles that are involved.
- When you’re not peeing Try to contract the muscles over 10 seconds. Then, relax them for 10 seconds, and then engage them for another 10 seconds.
- Repeat this process of relaxing and contracting 10 times per day.
9. Practice mindfulness
Mindfulness is the act of becoming more aware of this moment. It is a very popular type of meditation that is suitable for beginners and it can enhance sexual performance.
A study released in 2017 indicates that mindfulness-based treatments can alter negative perceptions about sexual activity as well as improve sexual relations and assist people in being more attentive during sexual activities.
Meditation and mindfulness can assist in managing stress not directly related to sexual activities. This may indirectly treat sexual dysfunction and increase a man’s capacity to be present in the moment.
10. Try a natural cure
Certain herbal remedies can enhance sexual satisfaction, especially when erectile dysfunction is a problem. In 2018 researchers published a study of 24 studies that used herbal remedies for treating Erectile dysfunction.
Ginseng has shown significant improvement, and a particular type of pine known as Pinus pinaster as well as maca root, also known as Lepidium meyenii, have shown initial benefits that were positive. Other herbs, including Saffron as well as Tribulus Terrestris, failed to provide clear results.
However, the results of one study that was published in 2017 suggested that Tribulus Terrestris might help with erectile dysfunction.
Before attempting herbal remedies, talk to your doctor. Official organizations do not have the authority to regulate herbal supplements. Additionally, they could cause adverse reactions or interact with medicines.
It is crucial to consult an experienced healthcare professional who is well-versed in supplements and who is able to monitor the development of the symptoms.
11. Think about the possibility of counseling
Erectile dysfunction is usually due in part to psychological issues. This can be due to:
- depression and anxiety
- Relationship problems
- social stigmas associated with aging or the size of the penis
- Untreated mental health problems
- an etiology of trauma
Individual counseling can aid men to understand the importance of these factors and other elements in sexual satisfaction.
Counseling for relationships can allow partners to discuss sexuality without fear of judgment or shame.
If a man suffers from an issue with his health like erectile dysfunction, for instance, counseling may help him deal with the stress associated with Erectile dysfunction and discuss alternatives with a partner.
12. Consult an expert doctor
A doctor might prescribe medication to improve sexual function.
A variety of medications can assist with sexual functions, such as popular medications, like Viagra as well as Cialis.
Treatment with medication can be the quickest treatment option for certain men. If a person who is taking Erectile dysfunction medication also engages in lifestyle changes and in therapy, they could eventually be able to stop using the medication.
Certain medications may influence sexual satisfaction as well as libido and the capacity to get or keep sexual erections.
For instance, antidepressants can alter the way that men ejaculate and decrease sexual desire. Selective serotonin reuptake inhibitors or SSRIs can be particularly likely to lead to sexual dysfunction.
If you are a man who is taking drugs that cause sexual side effects must talk about altering the medication, stopping the treatment, or reducing the dose with a physician.
13. Control chronic health issues
Erectile dysfunction is an early sign of health problems. It is crucial to maintain a healthy and balanced lifestyle for the body by having a healthy diet, staying physically active, and limiting stress.
The treatment of chronic health problems like diabetes and cardiovascular disease is vital. Use the prescribed medications, and make ways to improve your lifestyle that will help you achieve overall health.
If the symptoms become worse, you should seek medical attention.