Men may seem simple on the surface, but they suppress things too. There are some topics they just don’t talk about, no matter how much it affects them.

One of those topics? Premature ejaculation.

It’s time to change that. We live in a world where men are expected to be strong, confident, and in control. But the reality is that a lot of men struggle with issues that deeply impact their confidence and relationships.

Premature ejaculation (PE) is one of those issues, and yet, it remains wrapped in stigma and silence.

Here’s the truth: 30% of men suffer from premature ejaculation, but only 9% seek help. That’s an enormous gap, and it exists because of shame, misinformation, and the belief that “it’s just the way I am.”

It’s not. And there are ways to manage this. Let’s explore!

First, Let’s Understand Premature Ejaculation!

Premature ejaculation is generally defined as ejaculation that occurs sooner than desired, often within one minute of penetration, with little to no control.

PE isn’t just about finishing too soon—it’s about the emotional and psychological toll it takes. Men who struggle with PE often feel embarrassed, anxious, or even avoid intimacy altogether.

Dr. Mohit Khera, the renowned urologist, who specializes in male and female sexual medicine, shared some critical insights during our podcast:

• PE is happening in younger men today, even as early as their mid-20s.
• In contrast, studies show that men in their 60s and 70s remain sexually active, while younger men are struggling.
• The causes of PE aren’t just physical—they are often psychological and behavioral.

Watch the full episode here:

The Science Behind PE: Why Does It Happen?

Dr. Khera explained that PE can be lifelong or acquired—meaning some men have struggled with it since their first sexual experiences, while others develop it later in life. In both cases, there are clear markers:

• Loss of control: The inability to delay ejaculation even when trying.
• Time factor: Ejaculating in less than two minutes (lifelong PE) or 50% faster than usual (acquired PE).
• Distress: Feeling frustrated, anxious, or embarrassed about it.

The causes fall into four categories:

• Biological: Some men naturally have a hypersensitive penis, making them more prone to PE.
• Neurobiological: A deficiency in serotonin, a neurotransmitter that regulates ejaculation.
• Psychological: Anxiety, stress, or relationship problems that affect sexual performance.
• Genetic factors: Some studies suggest a hereditary component of PE.

Another crucial factor is pornography consumption, which can unknowingly condition men to develop patterns of rapid arousal and ejaculation.

The Link Between Porn & Premature Ejaculation

If you’re watching porn frequently—especially the kind that portrays unrealistic sexual performance—you might be unknowingly training yourself for PE.

Why? Because:

• Porn conditions your brain to expect quick bursts of pleasure.
• It overstimulates your senses, making real-life intimacy feel different or less exciting, and causing men to struggle with control.
• It creates unrealistic benchmarks, leading to performance anxiety.

The result? You rush through sex, your body responds by climaxing too soon, and the cycle repeats itself.

So, if you’re dealing with PE, cutting back on porn is a great first step.

This brings me to a common concern—many men worry that excessive masturbation might lead to premature ejaculation (PE).

• Questions often arise about whether frequent self-stimulation can lead to loss of control during intercourse or weaken sexual stamina.
• While masturbation itself is not the root cause of PE, certain habits associated with it may influence ejaculatory control.

If a man experiences PE mainly during intercourse but can control ejaculation during masturbation, this suggests a psychological rather than physiological cause.

The Stigma and Psychological Impact

Despite being a common issue, PE is often taboo and misunderstood. Many men feel ashamed, embarrassed, or even inadequate, leading to lower self-esteem, anxiety, and depression.

• PE can also strain relationships, causing frustration, dissatisfaction, and emotional distance between partners. This creates a vicious cycle where performance anxiety worsens the condition.

However, recognizing that PE is a medical condition, not a personal failure, is the first step toward seeking effective solutions.

Fixing the Issue: Are There Ways To Manage Premature Ejaculation?

The good news? PE is treatable. But, like with anything related to health, a one-size-fits-all approach doesn’t work. There are multiple solutions, and the best one depends on the cause of your PE.

Don’t settle for generic advice. Seek expert guidance and find a solution that works for you!

1. Behavioral Techniques

Since the mind controls ejaculation, the best treatment often involves sex therapy and behavioral techniques. But here’s the catch: many men just want a quick fix. They’d rather take a pill than go through therapy. However, therapy offers a long-term solution. Some effective techniques to train your mind and body include:

✅ The Start-Stop Technique:

• During intercourse or masturbation, stop stimulation when nearing climax.
• Resume once the urge subsides, repeating the cycle.
• Helps build endurance and control over time.

✅ The Squeeze Technique:

• Similar to the start-stop method, but involves gently squeezing the penis just below the glans (rounded part) to reduce arousal. This technique is effective for many men.

✅ Kegel Exercises (Pelvic Floor Strengthening):

• Strengthening pelvic muscles can enhance ejaculatory control.
• Contract and hold the pelvic floor muscles for 5 seconds, then release. Repeat 10–15 times daily.
• Research supports its effectiveness in men with PE. (Pastore, A. L., Palleschi, G., et al (2014). Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach. Therapeutic advances in urology, 6(3), 83–88. https://doi.org/10.1177/1756287214523329)

✅ Mindfulness and Deep Breathing:

• Practicing meditation and breath control reduces anxiety and increases awareness, helping with PE management.
• Studies suggest that mindfulness-based therapy significantly improves ejaculatory control.

✅ Edging (Controlled Masturbation):

• Practicing controlled masturbation before intercourse can help desensitize the penis and improve stamina.

These methods train the brain to regain control, offering a natural solution without medication.

2. Numbing Sprays and Creams

If you’re looking for something quick and effective, lidocaine sprays or creams can be applied to the penis before intercourse to reduce sensitivity and prolong ejaculation. These are available over the counter and can be a great starting point for men hesitant about other treatments.

Individual responses to treatments may vary, and it is important to consult a healthcare professional before using any product.

3. Medications: Antidepressants and Off-Label Treatments

According to Dr. Khera, certain medications have been shown to increase ejaculation time. Medications affect individuals differently, and their use should always be guided by a qualified healthcare professional. Consult your doctor before starting any treatment.

• SSRIs (Selective Serotonin Reuptake Inhibitors): Antidepressants like Prozac, Lexapro, and Paroxetine can significantly delay ejaculation.
• Tramadol: A pain medication that has been found to help with PE.
• Tamsulosin (Flomax): Typically used for prostate issues but has been shown to help with PE.

Many men are hesitant to take medication, but for those who need immediate relief, these can be effective solutions.

4. Psychological and Therapy-Based Approaches

Since PE is often linked to stress and anxiety, addressing psychological factors is crucial.

✅ Cognitive-Behavioral Therapy (CBT):

CBT helps individuals reframe negative thoughts, reduce performance anxiety, and gain better control over their responses.
Studies show CBT combined with behavioral techniques yields lasting improvements.

✅ Sex Therapy:

Professional guidance from a sex therapist can help improve communication between partners and introduce effective coping strategies.

✅ Couples Therapy:

If relationship stress contributes to PE, couples therapy fosters open discussions and improves intimacy.

5. Fixing Erectile Dysfunction (If Applicable):

One fascinating insight from Dr. Khera: If a man has both erectile dysfunction (ED) and PE, fixing the ED often fixes the PE. Here’s why:

• Men with ED subconsciously rush to climax before losing their erection.
• When ED is treated, this anxiety reduces, allowing for better control over ejaculation.

6. Why Yoga Can Be a Game-Changer

You shouldn’t have to do yoga just to have a better sex life. But here’s the truth—if you regularly practice yoga, your entire life falls into a rhythm.

• Your breath, your body, your mind—everything moves in sync.
• And when that happens, you naturally gain more control over your arousal and ejaculation.

Men who have struggled with PE have seen massive improvements simply by practicing yoga and breathwork. Why? Because these practices build body awareness and control—key components for lasting intimacy.

7. Lifestyle Changes for Better Control

Just like in all areas of health, lifestyle plays a huge role in sexual performance. Simple changes can greatly impact PE:

• Nutrition: Foods like bananas, cherries, dark chocolate, garlic, onion, oysters, honey, nuts, and other foods rich in omega-3 fatty acids, zinc, and magnesium are good for your sexual health.
• Reduce stress & anxiety: Meditation, deep breathing, and relaxation exercises can help.
• Improve sleep: Sleep deprivation is linked to worsened sexual function. (Kohn, T., Kohn, J., et al. The effect of sleep on men’s health, Translational Andrology and Urology, vol 9, 2019. https://tau.amegroups.org/article/view/33739)
• Sleeping naked: Sleeping naked can help keep your scrotum and testicles cooler and boost sperm concentration and reproductive health.
• Exercise regularly: Boosts testosterone and improves blood flow.
• Avoid excess alcohol and smoking: These can impair sexual function and worsen PE.
• Limit pornography: Rewires the brain to respond better to real intimacy.
• Improve communication: Talking openly with your partner reduces anxiety and builds confidence.

Learn more natural ways to improve your sexual health here.

Break the Stigma: It’s Time to Talk

Let’s be real—men aren’t always great at opening up about personal struggles. But sexual health is just as important as any other aspect of health. The truth is, millions of men experience PE, but only a fraction seek help.

• If you’re dealing with PE, know that you’re not alone, and there are solutions. Whether it’s therapy, medication, lifestyle changes, or a combination of all three, help is available.
• And most importantly, talk about it. With your doctor, your partner, or even close friends. The more we normalize these conversations, the less shame men will feel about seeking help.

The Last Word

Premature ejaculation isn’t a life sentence. It isn’t just a men’s issue—it’s a real, treatable condition that affects confidence, relationships, and overall well-being. The good news? You don’t have to live with it in silence.

If you or someone you know struggles with PE, spread awareness and encourage open conversations—because everyone deserves a confident and satisfying sex life.

Disclaimer: This blog is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider regarding any medical concerns or conditions. Do not disregard professional medical advice or delay seeking treatment based on the information provided here.

---

Struggling with premature ejaculation and looking for real solutions?

We’re here to help YOU find a way.

Set up a one-on-one consultation with our integrative team for personalized guidance and effective strategies.

Reach out to us at 1800 102 0253 or write to us at [email protected].

---