Breathing Exercises To Stop Premature Ejaculation
If you’re struggling with premature ejaculation, you may feel frustrated and unsure of what to do to improve your sexual endurance. While there are many treatments available for PE, including medications, behavioral therapies, and PE exercises, one simple but effective solution is to try breathing exercises.
Breathing exercises can help to regulate your arousal levels and improve your control over your ejaculatory response. By learning to control your breathing, you can learn to relax and calm yourself during sexual activity, which can help to delay ejaculation.
Here are some breathing exercises you can try to reduce premature ejaculation:
Deep breathing
Deep breathing is a simple but effective way to relax and calm yourself during sexual activity. To do deep breathing, start by finding a comfortable position, either sitting or lying down.
Next, place one hand on your chest and the other on your belly. Take a slow, deep breath in through your nose, filling your lungs completely. Hold the breath for a few seconds, then exhale slowly through your mouth.
As you exhale, try to focus on letting go of any tension or stress you may be feeling. Repeat this process a few times, taking slow, deep breaths and focusing on your breath as you inhale and exhale.
Alternate nostril breathing
Alternate nostril breathing is a type of breathing exercise that can help to balance your nervous system and regulate your arousal levels. To do alternate nostril breathing, start by sitting in a comfortable position with your back straight and your feet firmly planted on the ground.
Next, place your right hand in front of your
face and use your thumb to close off your right nostril. Inhale slowly through your left nostril, then close off your left nostril with your ring finger and release your thumb from your right nostril. Exhale slowly through your right nostril, then inhale through your right nostril and exhale through your left nostril.
Continue to alternate nostrils, inhaling and exhaling slowly and deeply. You can do this exercise for a few minutes each day, gradually increasing the length of time you do it as you get comfortable with the technique.
4-7-8 breathing
4-7-8 breathing is a type of breathing exercise that can help to relax the body and calm the mind. To do 4-7-8 breathing, start by sitting in a comfortable position with your back straight and your feet firmly planted on the ground.
Next, exhale completely through your mouth, then inhale deeply through your nose for a count of four. Hold your breath for a count of seven, then exhale completely through your mouth for a count of eight.
Repeat this process a few times, focusing on your breath and trying to let go of any tension or stress you may be feeling. You can do this exercise for a few minutes each day, gradually increasing the length of time you do it as you get comfortable with the technique.
Pursed lip breathing
Pursed lip breathing is a simple but effective breathing technique that can help to reduce premature ejaculation (PE) and improve sexual endurance. This technique involves exhaling through pursed lips, similar to the way you would if you were blowing out a candle.
Pursed lip breathing can be helpful for men who tend to get anxious or tense during sexual activity, as it can help to relax the body and calm the mind. By focusing on your breath and exhaling slowly and deeply through pursed lips, you can help to regulate your arousal levels and improve your control over your ejaculatory response.
To practice pursed lip breathing, start by finding a comfortable position, either sitting or lying down. Place one hand on your chest and the other on your belly, and take a deep breath in through your nose. Exhale slowly through pursed lips, focusing on the feeling of the air moving through your lips.
You can do pursed lip breathing for a few minutes each day, gradually
increasing the length of time you do it as you get comfortable with the technique. It is important to be consistent with your pursed lip breathing practice and to focus on your breath as you exhale.
Pursed lip breathing can be combined with other techniques, such as pelvic floor muscle exercises or the start-stop method, to help improve sexual endurance and reduce PE.
Pursed lip breathing with resistance
Pursed lip breathing with resistance is a variation of the pursed lip breathing technique that involves exhaling through pursed lips against resistance. To do pursed lip breathing with resistance, you can use a resistance band or a straw to provide resistance as you exhale.
To use a resistance band, place one end of the band in your mouth and hold the other end with your hand. Exhale slowly through pursed lips, focusing on the feeling of the band against your lips as you exhale.
To use a straw, place one end of the straw in your mouth and hold the other end with your hand. Exhale slowly through pursed lips, focusing on the feeling of the straw against your lips as you exhale.
Pursed lip breathing with resistance can help to strengthen the muscles in the neck, shoulders, and chest, and may be helpful for men who have trouble relaxing during sexual activity. You can do pursed lip breathing with resistance for a few minutes each day, gradually increasing the length of time you do it as you get comfortable with the technique.
Belly breathing
Belly breathing, also known as diaphragmatic breathing, is a technique that involves focusing on the movement of the diaphragm as you breathe. To do belly breathing, start by lying on your back with your knees bent and your feet flat on the ground.
Place one hand on your chest and the other on your belly, and take a deep breath in through your nose. As you inhale, focus on expanding your belly as you fill your lungs with air. Exhale slowly through your mouth, focusing on contracting your belly as you let the air out.
Belly breathing can help to relax the body and calm the mind, and may be helpful for men who tend to get anxious or tense during sexual activity. You can do belly breathing for a few minutes each day, gradually increasing the length of time you do it as you get comfortable with the technique.
Equal breathing
Equal breathing is a technique that involves inhaling and exhaling for the same length of time. To do equal breathing, start by sitting in a comfortable position with your back straight and your feet firmly planted on the ground.
Take a deep breath in through your nose, counting to four as you inhale. Hold your breath for a count of four, then exhale slowly through your mouth, counting to four as you exhale.
Equal breathing can help to calm the mind and regulate the breath, and may be helpful for men who tend to get anxious or tense during sexual activity. You can do equal breathing for a few minutes each day, gradually increasing the length of time you do it as you get comfortable with the technique.
Coherent breathing
Coherent breathing is a technique that involves breathing at a specific rate, typically around five to six breaths per minute. To do coherent breathing, start by sitting in a comfortable position with your back straight and your feet firmly planted on the ground.
Take a deep breath in through your nose, counting to four as you inhale. Hold your breath for a count of two, then exhale slowly through your mouth, counting to six as you exhale.
Coherent breathing can help to reduce stress and improve cardiovascular health, and may be helpful for men who tend to get anxious or tense during sexual activity. You can do coherent breathing for a few minutes each day, gradually increasing the length of time you do it as you get comfortable with the technique.
Combining Breathing Exercises With Other Premature Training Methods
Breathing exercises can be an effective treatment option for men who are struggling with premature ejaculation. Deep breathing, alternate nostril breathing, and 4-7-8 breathing are all simple but effective techniques that can help to regulate your arousal levels and improve your control over your ejaculatory response.
It is important to be consistent with your breathing exercises and to gradually increase the length of time you do them as you get comfortable with the techniques.
Adam Vance is a coach, researcher, and author of the Stamina Coach. He specializes in helping men last longer in bed using his unique ejaculatory control stamina-building training system.
