How to Fix Premature Ejaculation Naturally?

Behavioral Techniques

1. Start-Stop Technique: This involves stimulating the penis until you are close to ejaculation, then stopping until the urge decreases. Repeat this several times before allowing yourself to ejaculate.
2. Squeeze Technique: Similar to the start-stop method, but instead of stopping, you squeeze the head of the penis for about 30 seconds until the urge to ejaculate passes.

Health Care

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Pelvic Floor Exercises

Strengthening the pelvic floor muscles can improve control over ejaculation. The most common exercise is the Kegel exercise:

1. Identify the Right Muscles: Try to stop the flow of urine midstream. The muscles you use are your pelvic floor muscles.
2. Practice Regularly: Contract these muscles, hold for 5 seconds, then relax for 5 seconds. Aim for 10-15 repetitions, three times a day.

Mindfulness and Relaxation Techniques

1. Meditation: Regular meditation can help reduce anxiety and improve focus, which can help delay ejaculation.
2. Deep Breathing: Practice deep breathing exercises to manage arousal and anxiety during sexual activity.

Healthy Lifestyle

1. Exercise Regularly: Regular physical activity can improve overall health and reduce stress and anxiety, which can contribute to PE.
2. Balanced Diet: Eating a healthy diet can improve overall physical health and sexual function. Focus on whole grains, vegetables, fruits, and lean proteins.

Herbal Supplements

Certain herbal supplements are thought to help with PE, though evidence is limited and you should consult a healthcare provider before use:

1. Ashwagandha: An adaptogenic herb that may help reduce stress and improve sexual function.
2. Ginkgo Biloba: May improve blood flow and reduce anxiety, potentially helping with PE.
3. Passionflower: Known for its calming effects, which can reduce anxiety-related PE.

Desensitizing Techniques

1. Topical Creams and Sprays: Products containing mild anesthetics (like lidocaine or benzocaine) can reduce sensation and help delay ejaculation.
2. Condoms: Using thicker condoms can decrease penile sensitivity, helping to delay ejaculation.

Psychological Counseling

1. Sex Therapy: A sex therapist can help you and your partner work through issues related to PE and develop strategies to improve sexual performance.
2. Cognitive-Behavioral Therapy (CBT): This can help address anxiety, performance pressure, and other psychological factors contributing to PE.

Communication with Partner

1. Open Dialogue: Discussing the issue with your partner can reduce anxiety and pressure, leading to a more relaxed and enjoyable sexual experience.
2. Experiment with Different Techniques: Finding positions or activities that reduce arousal levels can help prolong the sexual experience.

Summary

Fixing premature ejaculation naturally involves a combination of behavioral techniques, pelvic floor exercises, mindfulness, a healthy lifestyle, possible herbal supplements, desensitizing techniques, psychological counseling, and open communication with your partner. While these methods can be effective, individual responses vary, and it’s often beneficial to combine several approaches for the best results. Consulting a healthcare professional can also provide additional guidance and support.