How to Last Longer in Bed: Edging, Exercise & PE Solutions

DO YOU WORRY that you're not lasting long enough in bed? You're definitely not alone. At least 30 percent of men experience something we call premature ejaculation, or ejaculating before you or your partner desires. Even though it's so common, only 9 percent actually seek help from their doctor—so this article is to help you if you're in the 21 percent that are suffering in silence.

First, let's talk about what's considered "normal." How long should sex really last? Studies show that the average duration of penetrative sex is about 5.7 minutes. While this doesn't include foreplay or other types of sex, it's a lot shorter than many people think. The key takeaway: if you and your partner are satisfied with your sex life, there's no need to change anything at all.

What exactly is premature ejaculation?

IN MEDICINE, we consider three main factors when diagnosing premature ejaculation (PE): ejaculation within 1 to 2 minutes of penetration; the inability to delay ejaculation most of the time; and experiencing negative personal consequences like distress, frustration, or avoiding sex.

Of these, the third point is the most important. How bothered are you by this issue? That's what truly matters.

To understand why PE happens, it helps to first understand how the male orgasm and ejaculation process actually works. Ejaculation is a reflex—similar to when your doctor taps your knee and it jerks. This reflex responds to friction and how your brain processes pleasure. Research shows that PE often involves abnormal transmission of serotonin, a brain chemical that helps control ejaculation. PE falls into two major categories: some men have had it their entire lives (primary PE), while others develop it after previously having normal ejaculatory control (acquired PE). Causes can include:

Genetics and neurobiology

Studies suggest lifelong PE may have a genetic component, with some men having an inherited sensitivity in the brain's serotonin receptors that affects ejaculatory control.

Psychological factors

Acquired PE is often linked to psychological issues like sexual performance anxiety, relationship problems, and depression. Anxiety in particular can disrupt your ability to recognize the sensations leading to ejaculation. When men notice their erections are less firm than usual, they may rush through sex—ultimately leading to premature ejaculation. Addressing the underlying erectile issue may naturally resolve PE as well. It's also worth remembering that sex itself carries real health benefits for men—which makes finding a solution all the more worthwhile.

Medical conditions

Certain medical problems can contribute to acquired PE, including erectile dysfunction, low testosterone, hyperthyroidism, and withdrawal from certain medications or drugs.

How can you stop premature ejaculation?

WHILE WE CAN'T completely prevent lifelong PE—since it often has a genetic basis—there are steps men can take to reduce their risk of developing acquired PE:

Manage stress and anxiety

Finding healthy ways to cope with anxiety and relationship issues is essential. Seeing a sex therapist can help you work through the anxiety around sex and PE, which can have a significant impact on your experience.

Treat any underlying medical conditions

Getting conditions like erectile dysfunction, low testosterone, or thyroid disorders properly diagnosed and treated can help prevent PE from developing. If you're also experiencing difficulty reaching orgasm rather than finishing too quickly, you might find our guide on why some men have trouble coming a useful companion read.

Practice pelvic floor exercises

Strengthening the pelvic floor muscles through exercises like Kegels can help improve ejaculatory control. Consistent practice over several weeks can yield noticeable results. To enhance the training effect, a cock ring like the Xmperor 3-Piece HornLock Cock Ring Set can help you stay more aware of pelvic tension during exercises. If you're new to cock rings, our Beginner's Guide to Penis Rings is a great place to start.

Try behavioral techniques

Methods like the stop-start or squeeze technique can help you train yourself to last longer. One of the most effective approaches is edging—the practice of bringing yourself close to orgasm, then deliberately pulling back. It's a skill that takes practice, but the payoff is significant. We've covered this topic in depth in our guide on how to use edging to make sex even better—worth a read if you want to go deeper. Here's the basic technique:

When you feel like you're about to ejaculate, stop what you're doing. Have yourself or your partner gently squeeze the head of your penis to help calm things down. Wait a moment, then start again. Repeat this process 2 to 3 times. On the 4th time, allow yourself to ejaculate.

Practicing solo makes it easier to focus on your body's signals without the pressure of a partner. The Xmperor Freehand Masturbator Gokipa is ideal for this—its hands-free design lets you concentrate fully on sensation control without distraction.

For a more structured training experience, the Xmperor Respawn-10 offers multiple stimulation modes that help you progressively build stamina and ejaculatory control over time. Not sure which masturbator suits your training goals? Our Respawn-10 vs DeepJoy X12 comparison breaks it down for you.

Exercise regularly

Specific types of exercise—like High-Intensity Interval Training (HIIT), yoga, and moderate running—may improve ejaculatory control. HIIT helps you become more attuned to your body's internal sensations (a practice known as interoception), which can translate to better control during sexual activity. Yoga improves blood flow to the pelvis, strengthens pelvic floor muscles, and promotes mindfulness. Regular running supports cardiovascular health, reduces stress, and helps balance the sympathetic and parasympathetic nervous system—all important for ejaculatory control. For a broader look at how physical and sexual training intersect, our guide on endurance training for lasting longer in sex covers additional techniques worth exploring.

If, despite all these attempts, you're still finishing sooner than you'd like, consider making an appointment with a urologist to discuss further treatment options.

Ready to Take Control?

Building better sexual stamina takes practice—and the right tools can make a real difference. Explore Xmperor's range of premium male wellness products, including the Xmperor VoxPump with 6 Cock Rings for enhanced sensation and control, paired with our Water-Based Lubricant for a smoother, more comfortable experience. Designed for men who take their wellness seriously.