Infallible techniques to increase male sexual performance

Many men are interested in increasing their partner's pleasure and satisfaction during sex.

However, focusing too much on sexual performance can lead to anxiety, which will inevitably cause performance to decline. But know that the combination of simple lifestyle changes can help a man to:

• reduce anxiety;
• improve erectile dysfunction;
• strengthen the relationship;
• increase stamina in bed.

These changes can make sex more enjoyable and satisfying for everyone involved. Follow the advice below to improve the overall quality of sex:

1. Focus on foreplay

Some men feel that penetration of the penis is the most important thing. However, many people with erectile dysfunction can feel encouraged when they know they don't need a vigorous erection to satisfy their partner.

In fact, erectile dysfunction can be an incentive to try new strategies that work better. And foreplay can help a lot. These include touching, kissing and oral sex; and are especially important for women.

A 2017 study found that few women - around 18% - experience orgasm from penetration alone. According to the same findings, 36.6% of women said that clitoral stimulation is necessary to reach orgasm during intercourse.

2. Try the Stop and Go technique (stop and go)

Men who want to last longer in sex can try the "Stop and Go" technique. The technique consists of stopping sexual activity (Stop) whenever ejaculation seems imminent. Take a deep breath and start again slowly (Go). Stop whenever you feel like you're about to orgasm, and then go ahead and repeat the same cycle.

This method trains your body and mind and helps you feel more comfortable not ejaculating, even during intense sexual activity.

3. Try something new

Sexual pleasure thrives in an environment of passion and excitement. If someone has been with a partner for a long time, sex, especially after marriage, can feel routine and it becomes increasingly difficult to get aroused, stay focused, or satisfy your partner.

Trying a new sexual position or having sex in a different location helps to heat things up. Also, talking about each other's sexual fantasies can make sex more exciting.

It is also valid for the couple to do something different from the usual, not necessarily in bed, but an activity that inspires, is fun or that strengthens the bond between them. It's simple things like cooking together, taking a nice walk, going to the concert of your favorite band, playing a sport and so on. All this helps the couple to stay connected and the good feelings generated can be washed to the bedroom during sex.

4. Manage Anxiety and Stress

Anxiety and stress are factors that harm getting and keeping an erection. If a man is experiencing this, he may feel less excited about sex and less attached to sensations. Unfortunately, this is common in our modern society.

Strategies for managing anxiety and stress include: focusing more on the physical sensations you are feeling, without diverting your thoughts to other things; do physical activity; sleep better; spend more time on your favorite hobby; get therapy if you need it; take psychiatric medications if necessary. In short, seek better quality of life.

5. Quit smoking

Cigarette smoking increases the risk for high blood pressure and other heart problems, which in turn cause erection problems. Smoking is closely associated with erectile dysfunction. A 2015 study looked at 13 studies that linked smoking and sexual performance. The result was that quitting smoking often improved sexual function and reduced erectile dysfunction.

6. Open communication

Speaking freely can greatly improve your sexual experiences. If issues related to sex have caused you any distress or dissatisfaction, it is best to talk to your partner. Working together on a solution can help the man feel less alone in his troubled thoughts, and better handle the situation guilt-free.

7. Dealing with relationship problems

Problems outside the bedroom can lead to sexual dysfunction. For example, a man who feels that his partner is criticizing him too much may become anxious during sex, which leads to less satisfying experiences.

Communication that releases feelings (not guilt) can help partners face relationship challenges. Some people also benefit from sex therapy. Communication is a powerful tool for all people.

8. Do more physical exercises

Being physically active reduces risk factors for heart disease and improves sexual function and overall health. Conditions like high blood pressure, heart disease and diabetes can damage nerves and change the amount of blood flowing to the penis. This can make it more difficult to get an erection.

What's more, some men find that regular exercise improves their mental health, reducing anxiety and helping them feel better about their bodies. Men can also benefit from pelvic muscle exercise, known as Kegel exercises, to help them gain more control over ejaculation and have more powerful orgasms.

9. Do mental activities

Mindfulness is the practice of becoming more aware of the present moment. It is a popular form of meditation for beginners and can improve sexual function. Research published in 2017 suggests that mindfulness-based therapies can change negative attitudes about sex, improve sexual relationships, and help people be more present during sexual activity.

Mindfulness and meditation also help manage stress unrelated to sexual activity. This can indirectly treat the dysfunction and improve the man's ability to focus in the moment.

10. Try herbal remedies

Some herbal remedies can help improve sexual satisfaction, especially if erectile dysfunction is a concern. In 2018, researchers published a review of 24 studies that included herbal remedies as treatments. Significant improvements were related to ginseng, in addition to the pine called Pinus pinaster and Maca root, or Lepidium Meyenii .

Other herbs such as turmeric and Tribulus terrestris , have not shown visible results. But before trying such remedies, talk to a doctor.

11. Consider therapy

Erectile dysfunction is often attributed in part to psychological factors such as: anxiety and depression; relationship problems; the social stigma associated with aging or penis size; untreated mental health conditions; trauma history, etc.

Individual therapy helps a man address the role of these feelings in sexual satisfaction. Couples therapy, on the other hand, helps partners to talk openly about sexuality, without shame or judgment. When a man has a latent health problem, for example, therapy can help him deal with the stress of erectile dysfunction while communicating solution options with his partner.

12. Talk to the doctor

Many medications can help with sexual function, including medications like Viagra and Cialis. Medication may be the quickest treatment option for some men. If a man who takes erectile dysfunction medication also changes his lifestyle, he may eventually stop taking these medications.

Certain medications can affect sexual satisfaction, libido, and the ability to have an erect penis. For example, antidepressants can change the way a man ejaculates and reduce sexual desire. Selective serotonin reuptake inhibitors can cause impotence. A man who is taking medication with side effects of this type should discuss with his doctor about changing the medication, stopping treatment, or reducing the dose.

13. Managing Chronic Health Problems

Erectile dysfunction can be an early warning sign of health problems. It's important to take good care of your body by eating a balanced diet, staying physically active and managing stress.

Treating chronic health issues such as diabetes and heart disease is also essential. Take recommended medications and try lifestyle changes that can improve your overall health. If symptoms of these conditions worsen, seek medical attention.