The female sexual health is topic surrounded by a lot of myths and misunderstandings. While the internet is full of material on how to improve male libido, finding something that could help you as a female can be hard. Long lasting sex is a desire for many, but only a few have mastered the art.The surprising part is that lasting longer is something you can learn.
There are many relationships that have gone sour due to sexually-related problems. While some problems might not have an easy solution, long lasting sex can easily be solved with a few tips. If you have been having a hard time lasting in bed, you might want to go through the following tips to last longer in bed. As you do, keep in mind that we are all different, and while some tips might work for some people, they will not always work for you.
1. You Might Want to Quit Watching Porn
The problem with the society we live in is that sex education is mainly focused on STDs and anatomy and that is just about it. It is sad that there is no effort to educate people with an aim of addressing the many misconceptions surrounding sexual intercourse and enjoyment.
There should at least be topics that focus on sexual pleasure, potency or virility. The result is that most people get their lessons from pornographic material. Therein are present half the problems.
One thing that people need to keep in mind is that porn sex is nothing like the real sex people have. If you are interested in learning how to last longer in bed, then porn will make you feel inferior.In porn, everything is all about what looks good on camera. There area lot of fake things including orgasms and comparing yourself with the actors is doing yourself a lot of injustice.Unfortunately, the lack of other dependable lessons about sex leaves porn as the only option.
People believe that they have to stay as long as porn stars do while forgetting there are edits and other tricks used to make them look like they are performing at their best.
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2. Focus on Enjoying the Moment
There is an old idea that you can last longer by thinking about something else that is non-erotic.Women still think about horror movies, the multiplication table, chemistry lesson and many other things that are considered non-erotic.
The truth is that by putting so much energy intotrying to focus on the other things, you will actually be becoming more aware of how anxious or freaked out you are at that moment. This means that you will be achieving the exact opposite of what you are trying to do with thinking about mathematics. An important part of being incontrol of your body is being aware,which means you should focus on what is happening at the moment.
Sexual intercourse is all about enjoyment and developing a strong bond with your partner. Thinking about other things means you will not be concentrating on them. Taking attention out of the sexual experience will only result in casual sex that is meaningless since you will only be there physically but mentally, you will not be living in the moment.
Not offering your attention is an insult to your partner and will lead to even more problems. Thinking of other things will not solve the issue you are trying to deal with.
3. Foreplay is a Great Approach to Long Lasting Sex
Unfortunately, most men are focused on penetration and generally assume that this is the only thing there is and that women also only focus on this.You must know your options as a female. Penetrative sex is important, but there are a lot of things that can try with your partner before getting there.
If you want your partner to satisfy you, you might want to consider foreplay. The anxiety and excitement are mainly because of the penetrative expectation. If you engage in other stimulating sexual activities, the anxiety can disappear and you will have long lasting sex after.
A study has indicated that about 70 percent of women will not climax on penetration only. Most need a direct clitoral stimulation. This simply means the act of foreplay could give you a lot of pleasure before the actual act of sex. By the time you get to the penetrative sex, you will be more than half satisfied. Moreover, foreplay will increase the overall duration of your sexual experience, which simply means a lasting sex.
If you are looking for ways on how to last longer in bed naturally then foreplay is something you should always go for. When you get engaged in foreplay, it increases the flow of blood to your genital tract. The increase also improves the secretions in your genital tract, which makes penetration less painful. All of these factors improve your overall sexual experience.
4. Learn How to Control Your PC Muscles
The first thing you might want to learn for having a lasting sex is how to control your pubococcygeus (PC) muscles. In women, this muscle supports the bowel, bladder and the uterus.
A number of factors could lead to the weakness of these muscles. These factors include:
- Increasing age
- Multiple childbirths
- High estrogen levels
- Long-term use of pregnancy control pills
- Pelvic floor surgeries
- Traumatic childbirth
- Chronic constipation
Once the PC muscles lose their strength, it can make you prone to a number of issues like constipation, urinary incontinence and decreased sexual desire. One way you can regain the strength of your PC muscles and improve your sexual experience is by exercising these muscles.
Here is the step-by-step guide on how to exercise these muscles:
- Step 1: Make sure you have emptied your bowel and bladder completely. Take deep breaths and make sure your breathing pattern is regular.
- Step 2: Next, you should sit or lie in a position that is comfortable for you. Insert one or two fingers or two inside your vagina. To engage your PC muscles, tighten your vagina around your fingers. Hold for five seconds and then release.
- Step 3: Remove your fingers and relax your muscles.
- Step 4: Contract your muscles and you should feel the same squeeze as you did with your finger inside the vagina. During the process, try to avoid contracting your anal sphincter.
- Step 5: Hold the position for five seconds and then release.
- Step 6: Repeat the exercise 10 to 15 times.
You should be able to see visible results with a month or two of regular practice.
5. Exercise Your Body for Long Lasting Sex
Having sex is like an intense workout that takes a lot of energy out of you. For this reason, you need to be physically fit to manage long lasting sex. If you have no energy or the endurance to go beyond the average minutes, you will probably leave your partner unsatisfied. Working out will make sure that your heart rate is at max and your endurance is enough for a long lasting sexual intercourse.
Here are some exercises that could help you with sexual intercourse:
- Cardio: In addition to weight loss, cardio exercises help you establish stamina and vigor, which could aid you in improving your overall sexual experience.
- Strength Training: Sex requires the engagement of almost all your body muscles. Strength training helps you train your core muscles, which assists you in carrying out some difficult sex moves easily.
- Stretching: Simple stretching exercises provide you with the agility that could help you move around in bed.
6. Improving Your Sexual Psychology Could Help
If you get into sex thinking that you will not last long, there are high chances that you will finish fast and first leaving your partner disappointed.Getting into sexual intercourse with a bunch of insecurities will have you finish earlier than you expect or want.
Biologically, this makes sense. When you are insecure, you will become stressed. Your body can sense the stress and this might suggest that you are not in a safe place and you should probably not be naked.Your body responds by accelerating orgasm and sometimes making it difficult to get aroused. This simply means that for better performance, you will need all the confidence you can get.
The best way to deal with this is to talk to your partner. Talk about your problems and how you want to improve. This will help them understand you and you will gain some confidence that is important in dealing with the problem.
7. Breathing is Important for Better Sex
Of course, you will be breathing because this is what keeps us alive. However, we are not talking about the normal breathing. Here, it is all about a different breathing that will help you last longer in bed.Practicing deep breathing can help you get rid of the tension that leads to a disappointing fast finish. Shallow short breathing is what will speed up your heart beat and leads to shorter sexual intercourse sessions.
Learning this breathing pattern is quite easy. You just need to breathe deeply for five seconds and holding for three seconds then doing the five seconds thing again.
If you practice enough such that you can do this for about five minutes continuously, you can use this breathing pattern to your advantage in bed. If you learn how to focus on your partner’s breathing, you will manage to build an intimate connection that will make sure you are enjoying long lasting sex. The secret is to start the deep breathing before the sex starts.
You can set aside a few minutes in the evening when you can practice your breathing. Since this is not a vigorous exercise, you can practice all day long whenever you have an opportunity. In addition, the sex matters, controlled breathing patterns can greatly improve your health in general.
8. Using Pills and Sprays for Long Lasting Sex
If you are a female looking for a supplement to boost your sex life, then you should try provestra. It is a supplement meant for boosting female libido. It works by correcting hormonal imbalances and therefore may help with a better sexual experience.
Provestra contains a unique blend of natural ingredients that could boost your libido in a natural way. Some of the ingredients are:
- Ginseng: It is a century-old remedy for improving male and female libido.
- Theobromine: It is a natural aphrodisiac derived from chocolate.
- Red Raspberry: It works to improve the amount of female reproductive hormones, especially estrogen. This may help you cope with sexual as well as fertility issues.
- Ginger Root: It is another natural aphrodisiac that may work to make you more sensitive to sexual stimulations.
- Licorice Root: It works to improve your overall reproductive health and may provide an effective relief from problems like breast tenderness and bloating.
- Damiana Leaf: Damiana leaves work by increasing the secretions in the vaginal tract and by increasing the sensitivity of clitoris.
- Vitamins and Minerals: In addition, provestra contains a blend of vitamins and minerals that may help you improve your reproductive and sexual health. These include vitamin A, C, E, B complex, calcium and iron.
It is also possible to get the last longer in bed pills over the counter and they can help you last longer. Just as for a variety of pills are available and you can also opt to use the last longer in bed spray. These sprays contain vagina oils that you can spray or apply directly into your vagina. Such products might provide extra lubrication during sex and may help improve the blood supply to your genitals as well.
It is also quite important to talk to your partner about using any enhancement products. In addition to being open and honest, this talk will give you the confidence you will need to last longer in bed without pills.
9. Masturbating Can Help
If all the other options seem not to work in your quest for long lasting sex, masturbating can be a good solution. This will help you in training your body how to slow down before climaxing. If you can manage to slow down, then you will not have a problem controlling how long you last in the bed.
Masturbating a short while before sex can lengthen your stay in bed and give you a good training solution for holding it a while longer. Though most people who masturbate want to reach climax as fast as possible, you should use it to slow things down.
10. Communication is the Key
The problem with women is that they are built to house their feelings and keep everything to themselves. This is why most women will not talk about their bedroom problems.
Therefore, it is a great idea if you could talk to your partner and discuss your expectations and tell him your limitations. At times, simple acts can bring back the flame in your relationship and can help you both enjoy having sex.
11. Do Not Hesitate to Seek Help
Another thing here is to make sure that you differentiate between a serious health problem and something you can fix with tips offered above. This is because if it is a major problem, you might require some medical assistance. If it is something you can handle, following the tips mentioned in this article will greatly help you in dealing with the problem once and for all.
You may want to talk to a doctor, if you:
- Are having trouble getting aroused.
- Experience pain during or after intercourse.
- Have any bleeding during or after intercourse.
- Your time for achieving orgasm has declined significantly compared to previous levels.
In such instances, you may be suffering from a serious health issue and you not lasting longer in bed may be just one symptom of something sinister. Therefore, it is important that you get yourself checked and try to fix the underlying health problem.
12. Try to Control Your Anxiety
Some women face the problem of not lasting long enough to satisfy their partners and this can be a great source of relationship problems. In simple words, if you can solve this sexual problem, you might be in a better position to solve relationship problems. While relationships are not and should not be purely based on sexual activities, sex plays an important role.
The truth about finishing fast and first is that it is not as the result of one specific element. It is a combination of different factors such as learned behavior, overstimulation and anxiety issues. The length you last in bed is quite important to your partner. While they might have the same anxiety you are dealing with, your control will greatly determine the direction the love making session will take.
Sometimes, the issue can be as simple as performance anxiety. It is the same kind of anxiety that you face as you take an exam. At times, the anxiety can be so overpowering that it can divert your attention from enjoying sex to doing everything to last longer. You become excessively conscious about your performance and even if you are doing great, you can become disappointed and frustrated for not being able to do better.
It is, therefore, important that you take sex as a means of pleasure and strengthening your bond with your partner rather than a strict exam.
13. Eat Right to Live Right
While you are trying to figure ways on how to last longer in bed naturally, you must not undermine the importance of food. There are a lot of foods that are scientifically proven to improve female libido.
Some of these foods include:
- High-fat milk
- Raspberries, blueberries, figs and watermelon
- Lettuce and other green leafy vegetables
- Figs and bananas
- Fatty fish
- Beef, liver and mutton
- Pumpkin seeds
- Citrus fruits like pineapple and oranges
- Eggs and poultry
14. Ask for Help: Talk to a Psychiatrist
Mental health is just as important in having a healthy sexual relationship as physical health. Psychological issues, like depression, can be a major turn off. These issues not only make you stressed mentally and physically, but can also affect your desire to have sex.
If you have been depressed lately, then you should consult a psychiatrist, as your depression may be the reason for your sexual inadequacies.
15. Avoid Unhealthy Lifestyle Habits
While a glass or two of wine may help you get started but habitual drinking can have negative impacts on your sexual health. Alcohol causes an imbalance in the levels of female hormones, which then manifests as reduced sexual desire.
Just as drinking, smoking also alters your libido. Research shows that smoking reduces the amount of blood flow to the genitals. This can lead to vaginal dryness, reduced clitoral sensitivity and altered levels of female hormones.
In a nutshell, you should avoid all forms of addictions so that you can enjoy better sexual health.
16. Hit the Snooze Button
Another reason why you might be uninterested in having sex is because you are too tired to get into something as exhausting as making love. To keep your spirits high, you need seven to eight hours of uninterrupted sleep daily.
The information here covers the tips on how to last longer in bed naturally. You may also learn how to last longer in bed in Hindi by reading Hindi content on the internet. You have found how to last longer in bed exercises provide a solution for lasting sex.
If you’re male partner is looking for a natural boost in the bedroom too, or how to last longer in bed for men without pills, then some of the tips above apply to him, as well.If you have been disappointing yourself and your partner due to lasting for a short time in bed, it is time to take control. Using these tips will help improve your performance, so you will be a better lover who can offer and enjoy long lasting sex.