Sexual Performance encompasses various aspects of Sexual function ranging from the ability to achieve or maintain an erection, the duration of sexual intercourse, the ability to last longer in bed, and overall sexual satisfaction, which extends to their partners as well. However, there are various factors, including conditions like erectile dysfunction or low testosterone that can impact sexual performance in men. Therefore, addressing such factors is important for your and your partner’s sexual well-being. Whether it is performance anxiety or enhancing stamina, below listed are 11 practical steps to improve your sexual performance.

1. Prioritize emotional connection

Sexual performance involves both physical and emotional intimacy. Strengthen your connection with your partner through open communication, affection, and shared experiences. A strong emotional bond can improve male sexual performance.

2. Maintain a healthy lifestyle

A well-balanced diet, frequent exercise, and enough sleep can increase energy levels, circulation, and general well-being – all of which help you last longer in bed naturally.

3. Manage stress

Stress and anxiety can be major impediments to sexual function. Use stress-reduction strategies such as deep breathing, meditation, or yoga to relieve anxiety and encourage relaxation. Stress reduction can lead to better sexual function.

4. Communicate with your partner

Communication with your partner should be open and honest. Discuss your needs, interests, and worries to ensure that both of you are feeling comfortable and pleased in your sexual relationship.

5. Start-Stop technique

Pause when ejaculation feels imminent, breathe deeply, and start again slowly. This method trains the body to delay ejaculation and build comfort with prolonged and satisfying sexual activity.

6. Address performance anxiety

Performance anxiety can be a common issue in men. Practice relaxation techniques, and consider seeking support from a therapist or counselor to address any psychological barriers that may be affecting your performance.

1. Kegel Exercises

Kegel exercises aren’t just for women. Pelvic floor exercises such as this can improve erectile function and help you have better control over your performance.

1. Limit alcohol and tobacco

Excessive alcohol consumption and smoking can lead to reduced blood flow and libido and negatively impact sexual performance. Therefore, it is wise to limit or quit them.

9. Try new techniques

Sex can begin to feel like a chore when you have been with your partner for a long time – impacting sexual performance. Experiment with new techniques and positions to keep the excitement alive and explore what works best.

10. Consider herbal remedies

Consult a healthcare professional about herbal remedies that may help increase stamina in some men. Ginseng is one of the most popular remedies.

1. Seek professional help

If you’re having persistent sexual performance concerns, talk to your doctor or a sexual medicine specialist. They can provide personalized guidance and treatment alternatives based on your needs.