Edging, Exercise, and Other Ways to Beat Premature Ejaculation

Rena Malik, MD, is a board-certified urologist specializing in Sexual Medicine, Hormone Health and Urogynecology. With more than 400 million YouTube views and 2.5 million social media followers, she is renowned for dispelling medical misinformation and making complex urological topics accessible. In her next column for Men’s Health, Malik breaks down the most common cause of premature ejaculation in guys, and what can be done to avoid it.

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 so-called “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, regardless it’s a lot shorter than many people think. The important takeaway here is that all-night-long sex sessions are not realistic, and if you and your partner are satisfied with your sex life and how much time it currently takes, then 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.

To be honest, I don’t really care how long it lasts. For me, the third point is the most important. How bothered are you by this issue?

Let me explain why this happens to some men. 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 a brain chemical called serotonin, which helps control ejaculation. This is categorized into two major groups. Some men have had it their entire lives (we call this primary PE), while others develop it after previously having normal ejaculatory control (acquired PE). Causes of PE in men 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. Understandably, asking your dad how long he lasts in bed doesn’t count as typical dinner conversation, so most of you won’t know if this is why you are struggling.

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. This can rear its ugly head when men start noticing their erections are less firm than usual. They rush through sex to try and finish before they lose their erection, and this ultimately leads to premature ejaculation. Fix the underlying erection problem, and your PE might take care of itself.

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 in particular relationship issues. Seeing a sex therapist can help you work out some of the anxiety around sex and PE, which can have a significant impact.

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.

Practice pelvic floor exercises.

Strengthening the pelvic floor muscles through exercises like Kegels can help improve ejaculatory control.

Try behavioral techniques.

Methods like the stop-start or squeeze technique can help you train yourself to last longer. One way is to practice edging, which means stopping and starting when you’re close to ejaculating. Here’s how:

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 bit, then start again. Repeat this process 2 to 3 times, stopping and starting when you feel like you’re getting close to ejaculating. On the 4th time, let yourself ejaculate.

Exercise.

Specific types of exercises, like High-Intensity Interval Training (HIIT), yoga, and even moderate running, may improve ejaculatory control. Activities like HIIT help you become more attuned to your body’s internal sensations—a practice known as interoception. This heightened awareness can translate to better control during sexual activity. Yoga improves physical and mental health, enhances blood flow to the pelvis, and strengthens pelvic floor muscles—all crucial factors for ejaculatory control. It also promotes mindfulness and reduces anxiety. Regular running can improve cardiovascular health, pelvic blood flow, and reduce stress, similar to HIIT. It also helps balance the sympathetic and parasympathetic nervous system, which is important for ejaculatory control.

If, despite all these attempts, you’re still finishing sooner than you’d like, make an appointment to see a urologist to discuss treatment options available to help you.