# How to Last Longer in Bed: 7 Proven Strategies for Men

**By EjaGuard Delay Spray** · 2026-01-29

## Introduction: Why Men Want to Last Longer in Bed

![naked woman lying on bed during daytime](https://images.unsplash.com/photo-1543076599-c70d85801510?fm=jpg&q=60&w=3000&auto=format&fit=crop&ixlib=rb-4.1.0&ixid=M3wxMjA3fDB8MHxzZWFyY2h8M3x8SG93JTIwdG8lMjBMYXN0JTIwTG9uZ2VyJTIwaW4lMjBCZWR8ZW58MHx8MHx8fDA%3D)

Lasting longer in bed isn’t just about performance. It’s about confidence, connection, and control. Whether you’re struggling with premature ejaculation or just want to boost your stamina, learning **how to last longer** can transform your sex life.

The average man lasts around 5 to 6 minutes during penetrative sex. But many women need closer to 15–20 minutes to reach climax. That’s where the gap happens.

The good news? You can close that gap without drugs or pills.

From **Kegel exercises** to game-changing **sex positions**, **delay sprays**, and even the rising trend of **NoFap**, there are real, science-backed ways to take control.

Let’s break it all down.

## What Causes You to Finish Too Fast?

![white bed pillow on bed](https://images.unsplash.com/photo-1609587611471-be23d7344d81?fm=jpg&q=60&w=3000&auto=format&fit=crop&ixlib=rb-4.1.0&ixid=M3wxMjA3fDB8MHxzZWFyY2h8N3x8SG93JTIwdG8lMjBMYXN0JTIwTG9uZ2VyJTIwaW4lMjBCZWR8ZW58MHx8MHx8fDA%3D)

Before we fix it, let’s understand it. Premature ejaculation (PE) can be caused by:

-   Anxiety or overexcitement
    
-   Lack of experience
    
-   Poor control of pelvic muscles
    
-   High sensitivity
    
-   Hormonal or neurological issues
    

Sometimes, it’s psychological. Other times, it’s purely physical.

You’re not alone. Up to **1 in 3 men** struggle with early climax at some point.

But the key takeaway is this: it’s fixable.

Now let’s dive into the **7 proven ways to last longer in bed**.

## Kegel Exercises: Strengthen to Last

![white bed comforter set and brown wooden bed frame beside brown wooden nightstand](https://images.unsplash.com/photo-1517912158475-fb0ab8c8eed1?fm=jpg&q=60&w=3000&auto=format&fit=crop&ixlib=rb-4.1.0&ixid=M3wxMjA3fDB8MHxzZWFyY2h8MTB8fEhvdyUyMHRvJTIwTGFzdCUyMExvbmdlciUyMGluJTIwQmVkfGVufDB8fDB8fHww)

You’ve probably heard about Kegels for women—but they work for men too.

**Kegel exercises** target your **pelvic floor muscles**, which are directly linked to ejaculation control.

### How Kegels Help:

-   Strengthen the muscles that delay ejaculation
    
-   Improve blood flow for stronger erections
    
-   Help you stay harder, longer
    

In one study, **over 80% of men** who practiced Kegels reported improved sexual stamina.

### How to Do Kegels for Men:

1.  Find the right muscle: the one used to stop your urine stream.
    
2.  **Slow Kegels**: Squeeze, hold for 5 seconds, release. Repeat 10 times.
    
3.  **Fast Kegels**: Quick squeeze and release, 10 reps.
    

Do 2–3 sets daily. Consistency is key.

Once mastered, Kegels become a discreet powerhouse move—you can do them while watching TV or sitting at your desk.

For even better results, pair your routine with [EjaGuard Delay Spray](https://ejaguard.com/products/ejaguard-delay-spray "Link to EjaGuard Delay Spray ") [](https://ejaguard.com/products/ejaguard-delay-spray)— a quick-drying formula that complements your pelvic training for longer-lasting control.

**Tip:** Combine Kegels with a delay spray like _EjaGuard_ for both long-term and instant results.

## Sex Positions That Help You Last Longer

![a woman lying on a bed](https://images.unsplash.com/photo-1658928785463-990d81c7d4f3?fm=jpg&q=60&w=3000&auto=format&fit=crop&ixlib=rb-4.1.0&ixid=M3wxMjA3fDB8MHxzZWFyY2h8MTV8fEhvdyUyMHRvJTIwTGFzdCUyMExvbmdlciUyMGluJTIwQmVkfGVufDB8fDB8fHww)

Not all sex positions are created equal. Some can actually help reduce sensitivity and help you control the pace.

Here are **top positions to last longer**:

### 1\. **Spooning**

Lying side by side, this position promotes intimacy and limits deep thrusts. It's perfect for slower, controlled movements.

### 2\. **Cowgirl (Her on Top)**

Let her take the lead. She controls the depth and rhythm, allowing you to breathe and focus.

### 3\. **The Cross**

A side-entry position where movement is limited, helping you control stimulation.

### 4\. **Grinding Missionary**

Instead of thrusting, grind your hips slowly. It reduces friction and increases clitoral stimulation for her.

### 5\. **Coital Alignment Technique (CAT)**

By shifting slightly upward during missionary, you gain better control while hitting more pleasure zones.

**Why It Works:**

-   Less intense thrusting reduces overstimulation
    
-   You control your pelvic movements
    
-   Allows for breaks, focus, and breathing
    

Try switching positions mid-session to reset your arousal levels and prolong pleasure.

Want to make it more exciting? Enhance these positions with [EjaGuard’s luxury lingerie collection](https://ejaguard.com/collections/lingerie "Link to EjaGuard’s luxury lingerie collection") [](https://ejaguard.com/collections/lingerie)to boost arousal and deepen connection.

**Bonus Tip:** Use Kegels during these positions to pause ejaculation when you feel close.

## Delay Sprays: Fast Relief for Fast Finishers

If you need a quick fix, **delay sprays** are your best friend.

These sprays are applied directly to the penis to reduce sensitivity—without numbing your partner.

### How They Work:

Most sprays contain mild anesthetics like lidocaine or benzocaine. They slightly desensitize the nerve endings on the penis, helping you last longer.

### Benefits:

-   Fast-acting
    
-   Easy to use
    
-   Clinically tested
    
-   Partner-friendly
    

**EjaGuard Delay Spray** is a great choice because it’s natural, quick-drying, and safe for oral and penetrative sex.

Apply 5–10 minutes before intimacy and you’re good to go.

Want the best results? Use delay spray alongside Kegels and mindfulness for a multi-layered approach.

[EjaGuard Delay Spray](https://ejaguard.com/products/ejaguard-delay-spray) is a great choice because it’s natural, quick-drying, and safe for oral and penetrative sex.

![An image of EjaGuard Herbal Delay Spray with package](https://cdn.shopify.com/s/files/1/0562/1923/8503/files/ejaguard-delay-spray-with-package.webp?v=1743665190)

## Mental Mastery: Breath, Focus & Mindfulness 

Your brain is your biggest sex organ.

When you're nervous, excited, or overstimulated, you tend to climax faster.

### Mindful Techniques That Work:

-   **Deep Breathing**: Helps lower heart rate and anxiety.
    
-   **Focus on Her**: Shifting your attention from your own sensations can help delay ejaculation.
    
-   **Visualization**: Imagine yourself in a calm place or doing something non-sexual to reduce urgency.
    

### Start Practicing Mindfulness:

Try meditation or breathing exercises 5 minutes a day. It trains your brain to stay calm under pressure—in bed and in life.

Combine mindfulness with physical techniques like Kegels or edging for better control.

## The NoFap Lifestyle: Real Results or Hype?

The **NoFap movement** encourages men to abstain from porn and masturbation for 30 to 90 days to “reset” their brains.

Many guys report benefits like:

-   Better focus and energy
    
-   Increased arousal with real partners
    
-   More control during sex
    

But does NoFap help you last longer?

### The Answer: It Depends

NoFap might increase sensitivity, which can actually make you finish faster—at first. But over time, many report:

-   Improved self-control
    
-   Reduced reliance on stimulation
    
-   Stronger erections
    

**What You Can Try:**

-   Take a 7–14 day break from porn and masturbation
    
-   Use that energy to exercise, meditate, or do Kegels
    

NoFap isn’t for everyone, but if you feel overstimulated by porn or struggling with control, it might be worth trying.

## Edging & Stop-Start Methods to Build Control 

**Edging** means bringing yourself close to orgasm—then backing off before climax.

It’s a powerful tool for training your body to **delay ejaculation**.

### How to Practice Edging:

1.  Stimulate yourself or have sex as usual.
    
2.  When you feel close, stop all movement.
    
3.  Wait until the urge passes.
    
4.  Repeat 3–5 times, then allow climax.
    

Over time, you train your body to stay in control under pressure.

### Stop-Start vs Squeeze Technique:

-   **Stop-Start**: You pause stimulation.
    
-   **Squeeze**: Apply pressure just below the penis head when close.
    

While these methods can interrupt the flow, they’re effective for building discipline and awareness.

**Pro Tip:** Combine edging with Kegels to physically hold back ejaculation mid-session.

## Stamina Boosters: Diet, Sleep & Fitness Tips

Lasting longer isn’t just about what you do in bed—it’s also about what you do outside of it.

### Simple Lifestyle Fixes:

-   **Sleep**: Aim for 7–8 hours. Poor sleep lowers testosterone and increases stress.
    
-   **Exercise**: Cardio boosts blood flow; strength training builds stamina.
    
-   **Hydration**: Stay hydrated for optimal blood pressure and nerve response.
    
-   **Foods to Boost Sexual Health**:
    
    -   Bananas (potassium for stamina)
        
    -   Spinach (boosts blood flow)
        
    -   Dark chocolate (increases serotonin)
        

### Avoid:

-   Smoking
    
-   Heavy alcohol
    
-   High-stress routines
    

A healthy body leads to a more controlled, energized sex life.

## FAQs: Your Lasting Longer Questions Answered 

**What’s the best way to last longer in bed naturally?**  
Practicing Kegels, trying edging, using delay sprays, and choosing better sex positions can all help.

**Does NoFap actually work for lasting longer?**  
It can increase sensitivity at first, but over time, many men gain control and experience more powerful orgasms.

**How fast do delay sprays work?**  
Most work within 5–10 minutes. Look for quick-drying, transfer-safe formulas like _EjaGuard_.

**What sex positions help delay ejaculation?**  
Spooning, cowgirl, and grinding missionary give you better control and reduce overstimulation.

**How long should I do Kegels before seeing results?**  
Most men notice changes within 4–6 weeks if they do them consistently.

## Conclusion: Ready to Take Control in Bed? 

Now you know exactly **how to last longer**—no more guessing, no more frustration.

From **Kegels and edging** to **delay sprays and mindfulness**, the tools are in your hands. Literally.

Pick one or two techniques today. Stick with it for a few weeks. Combine it with a product like _EjaGuard Delay Spray_ for immediate and long-term results.

You deserve a sex life full of control, confidence, and connection.

**Ready to level up your stamina? Start today. Your partner will thank you.**

**Tags:** best delay sprays, how to last longer, kegel exercises for men, premature ejaculation, sexual stamina

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> Source: [EjaGuard](https://ejaguard.com/blogs/blog/how-to-last-longer)