Many men are interested in improving the pleasure and satisfaction of their partner and partner during sex.
However, focusing on sexual performance can lead to anxiety. A set of simple lifestyle changes can help:

reduce anxiety
improve erectile dysfunction
improve relationships with sexual partners
increase endurance
These changes can make sex more enjoyable and satisfying for everyone involved.

It is important to note that the desire to obtain and maintain erections is often a key factor in performance anxiety.

Thirteen ways to improve sexual performance
The following methods can help reduce erectile dysfunction, increase endurance, and improve the overall quality of sex:

1. Focus on foreplay

Man and woman holding hands in bed
Simple lifestyle changes can help improve erectile dysfunction and reduce anxiety.
Some men think that penetration is the most important, even the most important part of sex.
However, many people with erectile dysfunction can be encouraged to learn that they do not need an erection to please their partners. In fact, erectile dysfunction can even be an incentive to try new strategies that work better for their partner.


Preliminaries may include touching, kissing, and oral sex. Doing foreplay last can improve the sexual experience of everyone involved.
Preliminaries can be especially important for women. A study conducted in 2017 found that very few women – around 18% – had an orgasm just through sex. According to the same findings, 36.6% of women reported that clitoral stimulation was necessary to achieve orgasm during intercourse.

2. Try the start-stop technique

Men who want to last longer during sex can try the Start-Stop technique.
To use this technique, stop sexual activity whenever ejaculation is imminent. Breathe deeply and start again slowly, then stop to delay ejaculation for as long as you want.
This method allows the body to resist ejaculation and help a man feel more comfortable not to ejaculate, even during intense sexual activity.

3. Try something new

Sexual pleasure develops in an environment of passion and excitement.
If a person has been living with a partner for a long time, sex can start to feel routine and it may seem more and more difficult to feel energized, to stay focused or to please the partner.
It may be useful to try a new activity or sexual position or to have sex in a different place. Moreover, talking about sexual fantasies can make sex more exciting.


In addition, it may be useful to do something new with a partner outside the room, for example:
cook together
kayak or hike
go to a museum
see a new group
try a new sport
This can help people feel more connected, and the excitement of the new activity can extend into the bedroom.

4. Manage anxiety and stress

Anxiety and stress can make it difficult to get or maintain an erection. These feelings can also distract people from sexual intimacy.
If a man is worried about his sexual behavior, he may be less excited about sex and less engaged with sex.
Management strategies for anxiety and stress include:
focus more on physical sensations than on sexual performance
to exercise
get more sleep
working to improve relationships
meditating


spend more time on a favorite hobby
go to therapy
take psychiatric medication
Sexual Anxiety: How can you overcome it?
Sexual Anxiety: How can you overcome it?
For many people, anxiety is a barrier to having good sex. In this article, we talk about how to overcome sexual anxiety.

5. Quit smoking

Smoking can lead to high blood pressure and other heart problems that can cause erectile dysfunction.
Smoking is also independently related to erectile dysfunction. A 2015 analysis of 13 studies on smoking and sexual performance found that quitting often improves sexual function and reduces erectile dysfunction.

6. Open communication

Speaking freely can greatly improve sexual experiences.
If gender issues have created tensions or concerns, it is best to approach them with a partner. Working together on a solution can help a man feel less isolated and deal with any concerns or guilt.
A partner may be able to quell his fears about sexual dysfunction and may have practical suggestions.

7. Solve relationship problems

Problems outside the bedroom can lead to sexual dysfunction. For example, a man who thinks his partner is too critical can feel anxious during sex, leading to a less satisfying experience.
Feelings-based communication rather than blame can help partners resolve relationship problems. Some people also benefit from relational or sexual therapy.

8. Exercise more

young man playing basketball
Regular exercise can improve mental health and reduce anxiety.
Physical activity can reduce the risk factors for heart disease and improve sexual function and overall health.
Conditions such as hypertension, heart disease and diabetes can damage the nerves and change the amount of blood entering the penis. This can make it more difficult to obtain or maintain erections.


In addition, some men find that regular exercise improves their mental health, reduces their anxiety and helps them feel better in their body.
Men can also benefit from exercising the muscles involved in awakening and ejaculation. The following exercise can help:
While you urinate, stop the flow of urine. Repeat several times and learn to identify the muscles involved.
When you are not urinating, try to contract these muscles for 10 seconds. Relax for 10 seconds, then contract for another 10 seconds.
Repeat this cycle of contraction and relaxation 10 times a day.

9. Practice mindfulness

Mindfulness is the practice of becoming more conscious in the present moment. It is a popular form of meditation for beginners and can improve sexual function.
Research published in 2017 suggests that consciousness-based therapies can alter negative attitudes toward sex, improve sex, and help people to be more involved in sexual activity.
Mindfulness and meditation can also help manage stress unrelated to sexual activity. This can indirectly address sexual dysfunction and improve a man’s ability to concentrate in the moment.

10. Try an herbal remedy

Some herbal remedies can improve sexual satisfaction, especially if erectile dysfunction is a concern. In 2018, researchers published a review of 24 trials involving herbal remedies as a treatment for erectile dysfunction.
Ginseng has made significant improvements, while a type of pine called Pinus pinaster and Maca root, or Lepidium meyenii, have shown early positive benefits. Other herbs, Saffron and Tribulus Terrestris, did not show clear results.


Before trying any herbal remedies, talk to a doctor. Official bodies do not regulate herbal supplements and they may have side effects or interact with medications.
It is important to consult a health care provider who is familiar with supplements and who can monitor the progression of symptoms.

11. Consider tips

Erectile dysfunction is often due in part to psychological factors. These can include:
anxiety and depression
relationship problems
social stigma associated with aging or penis size
untreated mental health issues
a history of trauma
Individual counseling can help a man address the role of these factors and other factors in sexual satisfaction.
Relationship counseling can help partners openly discuss sexuality without shame or judgment.
For example, when a man has an underlying health problem, counseling can help him cope with the stress of erectile dysfunction while communicating his options with a partner.

12. Talk to a doctor

Man discussing health problem in medical office, doctor at foreground
A doctor may prescribe a drug to help with sexual function.
Several medications can help with sexual function, including popular medications such as Viagra and Cialis.
Medication may be the fastest treatment option for some men. If a man taking medications to treat erectile dysfunction also changes his lifestyle and participates in treatment, he may eventually be able to stop taking these medications.
A handful of medications can affect sexual satisfaction, libido and the ability to have or maintain erections.
Antidepressants, for example, can change the way a man ejaculates and reduce his sexual desire. Selective serotonin reuptake inhibitors, or SSRIs, may be particularly likely to cause sexual dysfunction.
A man who is taking medication with sexual side effects should discuss changing the medication, stopping treatment, or reducing the dosage with a doctor.

13. Manage chronic health problems

Erectile dysfunction can be a harbinger of health problems. It is important to take good care of your body by adopting a balanced diet, staying physically active and managing stress.
Treating chronic health problems, such as diabetes and heart disease, is also essential. Take medications as recommended and try lifestyle changes that can improve overall health.
If the symptoms of these conditions worsen, consult a doctor.

Perspective
Sexual dysfunction can be troubling and embarrassing, but these types of problems are common and treatable.A person can feel good about their sexuality by working with a licensed sex therapist, communicating openly with their partners and trying different lifestyle changes.

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