What should men do if they have premature ejaculation? Keep practicing these seven moves to go from premature ejaculation to bravery!

 　　Premature ejaculation is many male Common problems faced, it not only affects the quality of sex life, but may also have a negative impact on self-confidence and emotional relationships. Fortunately, with some specialized exercises and lifestyle adjustments, many men can effectively improve their premature ejaculation problems. This article will introduce seven actions that can help relieve premature ejaculation. Through consistent practice, they can help you recover from premature ejaculation and regain your confidence and healthy sex life.

　　1. Kegel Exercises

　　1. exercise Purpose: Kegel exercises are designed to strengthen the pelvic floor muscles, which are responsible for controlling ejaculation plays an important role. Strengthening the pelvic floor muscles can help improve ejaculation control.

　　2. Practice method: Find the position of the pelvic floor muscles (the muscles used when the flow of urine is interrupted). Contract your muscles each time, hold for 5 seconds, then relax for 5 seconds. Do 3 sets of 10-15 times each day.

　　2. Deep breathing exercises

　　1. Purpose of exercise: Deep breathing exercises help relax the body and mind and reduce tension and anxiety. Reduce psychological stress and tension and be able to better control ejaculation.

　　2. Practice method: Find a quiet place, sit down, take a deep breath, and slowly inhale through your nose until your abdomen swells. Then, exhale slowly through your mouth and feel your belly relax. Practice for 5-10 minutes each time, 2-3 times a day.

　　3. Techniques for controlling ejaculation (pause-squeeze method)

　　1. Exercise purpose: The pause-squeeze method helps you learn to control yourself when you are close to ejaculation, thereby extending the duration of sex.

　　2. Practice method: During sex, when you feel that ejaculation is about to occur, stop all movements. Use your fingers to squeeze the glans of the penis (near the base of the penis) until the urge to ejaculate subsides. Then, continue having sex. Gradually increase the time of control.

　　4. Progressive Muscle Relaxation

　　1. Purpose of exercise: Progressive muscle relaxation technology helps you identify and relax muscle tension throughout the body, thereby reducing mental and physical stress.

　　2. Practice method: Starting from the toes, gradually contract each group of muscles, hold for 5 seconds, and then relax for 10 seconds. Gradually move up to the legs, abdomen, chest, shoulders and face, practice for 20-30 minutes each time, 1-2 times a day.

　　5. Attention transfer during sex

　　1. Purpose of exercise: Diverting your attention during sex can help you reduce your anxiety about ejaculation.

　　2. Practice method: During sex, you can focus on your partner's feelings and movements, or try different positions and rhythms to reduce worries about your impending ejaculation. This way, it helps you better control your ejaculation.

　　6. Whole-body exercises to enhance physical fitness

　　1. Purpose of exercise: Full-body exercise not only helps improve overall health, but also enhances endurance and physical fitness, which can help relieve premature ejaculation.

　　2. Practice method: Insist on doing aerobic exercise 3-5 times a week, such as running, swimming or cycling, for 30-45 minutes each time. At the same time, add strength training and core training to enhance the overall quality of the body.

　　7. Psychological counseling and relaxation techniques

　　1. Purpose of exercise: Psychological factors such as anxiety, stress and tension may be one of the causes of premature ejaculation. Psychological counseling and relaxation techniques can help you alleviate these factors and thereby improve the problem of premature ejaculation.

　　2. Practice methods: Seek help from a professional psychological counselor and learn techniques to deal with anxiety and stress, such as cognitive behavioral therapy (CBT) and relaxation training. In addition, meditation and yoga are also effective ways to help reduce psychological stress.

　　8. Summary and suggestions

　　Premature ejaculation is a problem that can be improved through a combination of measures. Adhering to the above seven actions will not only help you better control ejaculation, but also improve your overall health. Through regular exercise, stress reduction, and sex-improving techniques, you can gradually overcome premature ejaculation and regain your confidence and a healthy sex life. Remember, consistent effort and reasonable expectations are the keys to success. If the problem persists, consult a professional doctor or therapist for further help.