How to Build Up Sexual Stamina and Last Longer

Did you know that almost 20% of adult men have had a significant sexual problem in the last year? This problem likely lasted for several months and it affected their sexual stamina, confidence, and quality of life. One of the most common sexual problems in men is premature ejaculation. 

Luckily, you can overcome this problem if you learn how to build up sexual stamina. Certain tips, tricks, and supplements might improve your sexual endurance and even make you last all night long if you want.

Keep reading to learn more about how to boost your sex drive and sexual stamina.

Reduce Your Stress Levels

Studies show that men are more likely to ejaculate quickly or have a different sexual problem if they are stressed. That’s why you need to develop ways to relax, get rid of stress, and enjoy the little things in life.

First of all, if your stress levels are high, you are not in the mood for sex in the first place. Even if you try to have sex, your performance might not be the best and you’ll probably ejaculate too quickly. The main stress hormone – cortisol – is responsible for a weak performance in bed.

How to fix this? It’s simple. Do the things you like more often. Take a hot bath. Go to the gym and exercise a bit. Play your favorite video games. Meet with the people you like to spend time with such as your friends and family members. Take a Kratom supplement.

If you routinely take time for yourself to relax and decompress, you are more likely to last longer in bed. Especially if you have a demanding job that brings a lot of stress in your life, developing ways to relax is essential for the health of your sex life.

Reduce Cigarette Intake or Quit Smoking Altogether

Smoking can affect a multitude of health aspects in your life, including your sexual health. First of all, it can reduce the capacity of your lungs and deteriorate your cardiovascular system. These two alone can lead to poor performance in bed over time.

Smoking also puts a lot of toxins in your body. This makes your immune system work too much to eliminate those toxins. As a result, there are little to no resources left to ensure optimal penile health and quick recovery after an orgasm. Your sex drive and libido will be decreased too.

If you are currently a smoker, try to reduce the number of cigarettes you smoke every day. Your goal is to bring it down to 5 or less. Once you have achieved this goal, work your way towards quitting. 

Yes, it can be hard, but you should find other habits that will replace this one. For example, you might want to practice your favorite sport more often. When you feel the need for a cigarette, just get a cup of coffee or a piece of chewing gum. There are solutions for those who want to quit smoking.

Do More Cardio Exercises

Cardio exercises are directly linked to a healthier sex life. These exercises improve the function of your heart and circulatory system. Since the male sex organ features a lot of tiny veins, capillaries, and sensitive nerve endings, improving your cardiovascular system will spike up your sex life.

What’s to be done? Start with jogging. Just going for a run will make your heart pump a lot of blood into your lower extremities. Another good cardio exercise is bicycling on a stationary bike or a normal one.

If you have access to pools or the sea, go for a swim as often as you can. Swimming tones your entire body and works the main major muscle groups. You will not only do an intense workout, but also get rid of stress, worries, and general anxiety while exercising.

Try more of these exercises for one or two weeks and then see how things are going on in bed. Chances are that you will last longer and be capable of more orgasms every night in comparison with the time before exercising. Your partner might appreciate your performance too.

Try the Start and Stop Technique

This is a classic technique that has helped numerous men achieve better stamina and sexual performance in bed. When you feel that you are about to ejaculate, just stop and take a few deep breaths. 

This breaks down the accumulated sexual tension and it will make you last longer. After a few seconds, resume sexual intercourse and repeat each time you feel you’re about to ejaculate. When you want to finish, just keep going and enjoy a more explosive orgasm than you’ve ever had before.

Yes, it requires a considerable amount of will power to just stop when you feel so good. But nobody said you should be perfect right from the start. Try this technique gradually and see how you feel. Build your way to mastery with each sexual intercourse and you will increase your sexual stamina.

As a tip, experts agree that gently pressing or squeezing on the top of your penis after you’ve stopped could help. This forces some blood out of your penis, reducing its sensitivity. You can try this too and see how much longer you can last afterward.

Breathe Deeply During Sexual Intercourse

Another trick you can try while in bed is to control your breathing. You should do this while penetrating your partner to increase your sexual stamina. For example, try taking a few deep breaths from time to time and see how you feel.

The reason why you’re able to ejaculate is that your pelvic and core muscles will contract at the same time. This happens after a gradual buildup of sexual tension. However, if you take a few deep breaths during intercourse, you will relax those muscles.

You don’t have to meditate or become solely focused on your breath. Just experiment with breathing deeply and see how it influences your orgasm. For most men, this technique can work wonders if it’s practiced correctly and it’s a skill, so it can be endlessly improved.

Have Sex More Often

This is probably one of the best ways to increase your sexual stamina and last longer in bed. If you have sex more often, you will naturally increase your stamina. Your body will become accustomed to this activity and you’ll be able to put on a better performance each time.

In the beginning, just accept that you’ll probably ejaculate quickly. Once it’s done, take your time to regain your composure, maybe eat a snack or something. Then you can try to have sex again. This time you’ll last longer.

If you have sex regularly, you might be able to last longer even the first time that day. Think about the fact that your body is going through a lot of processes to make the sperm optimal for procreation. If you have sex more often, these processes will take longer each time.

Moderate Your Alcohol Intake

This is an important tip and there are a lot of things to discuss here. First of all, alcohol is poison. It does bad things to your body. However, in small quantities, it can improve your entertainment and it might spice up your sex life.

The key is to drink just enough to improve your experience. If you drink too much, your body will become too busy to remove this poison from your system. As a result, any other body process or activity will be deteriorated, including sexual intercourse.

Men who regularly consume too much alcohol have to deal with premature ejaculation. Not changing these bad habits can lead to erectile dysfunction. They might not be able to have an erection and even if they have one, it will not last sufficiently for satisfactory sexual intercourse.

On the other hand, drinking small amounts of alcohol can decrease your timidity and make you more playful. You just have to consume it responsibly. Focus on exercising more often and cleaning your diet. 

Quit smoking. Practice breathing and various sexual positions. Only then add alcohol as another variable to your life and consume it in quantities that amplify your entertainment, not ruin it.

Let Your Partner Be on Top

It’s a well-known fact that certain sexual positions can make you ejaculate faster. Again, it’s all about building sexual tension and the way your pelvic and core muscles contract. For example, you use your pelvic and core muscles a lot in the missionary position and that’s why you probably ejaculate so quickly.

Try other positions that don’t work your core muscles so much. For example, you can let your partner be on top and control the position. You just stay relaxed and enjoy the view. This might make you last longer because your muscles are not fully contracted.

Similarly, you can experiment with standing positions because these don’t put that much stress on your muscles. As a rule of thumb, positions that make your sperm work it’s way up against gravity will help you last longer. Positions that make it easy for your sperm to come down will make you finish quicker.

Eat Well and Take a Zinc Supplement

Nutrition is highly underestimated when it comes to your sexual health. Remember that the seminal fluid is designed by nature to contain a plethora of proteins, vitamins, minerals, and nutrients. At the end of the day, it has to make the sperm cell survive long enough to create a new life.

With each orgasm, you are depleting your body of these nutrients. They need to be replenished. That’s why you need to eat healthy regularly and take supplements to ensure that you have enough resources for rich sex life.

For example, make sure that you take enough proteins each day, either as a supplement or from meat. Get a multivitamin and multimineral complex and take a pill daily. Doctors recommend taking supplements of vitamin D3 and omega 3 fatty acids as well.

Zinc is particularly important too. This mineral is vital for muscle growth and sperm production. Men should take about 15mg of zinc daily. This mineral is not stored in the body, so you need to take it daily. If you have sufficient zinc reserves, your body can produce as much high-quality sperm as necessary.

Take a Male Enhancement Supplement

No, we’re not talking about steroids, the blue pill, or other supplements that might have dangerous side effects. There are supplements out there that improve your sex life and they don’t need a prescription. Check out some of these products on this collection from Alpha Male Plus.

As you probably already know, certain foods or ingredients can increase your libido or sex drive. For example, spicy foods can make you be in the mood for sex and last longer in bed. These male enhancement supplements work on the same principle. 

They contain natural ingredients that stimulate your body and improve your stamina. If you use them regularly, you can achieve better performance in bed, especially when combined with the other techniques mentioned above.

Get a Good Night’s Sleep

Getting enough sleep is also paramount for healthy sex life. When you’re deprived of sleep, your body enters a state of survival. It’s similar to when you drink too much alcohol. In this state, your body has little to no resources left to make you last longer in bed.

That’s why you should make it a habit to get your daily 7-8 hours of sleep. Whether you sleep until late in the morning or you take afternoon naps, getting enough sleep is paramount for satisfactory sex life.

How to Build up Sexual Stamina Is No Longer a Mystery Now!

Now you know how to build up sexual stamina and it’s time to take action. The best way you can reap the benefits of these techniques is by trying them one at a time. This helps you understand what you’re doing and adjust the technique based on your needs.

At the same time, don’t hesitate to try out these natural sexual enhancement products from Alpha Male Plus. They have been tested on hundreds of individuals and most of them were happy with the results. Why shouldn’t they work for you as well?