Premature Ejaculation Exercises

Over time, different sex therapists developed some exercises and techniques to help patients overcome their ejaculation problems. Those premature ejaculation exercises are often part of what we call a behavioral therapy.

Behavioral therapy (either standard behavioral therapy or cognitive behavioral therapy) is one of the treatments for premature ejaculation. Cognitive and behaviors are fancy words for thoughts and actions. The action part of the therapy consists of exercises that can help you control your arousal level if you come too fast.

Re-education Exercises

Couple Looking for Premature Ejaculation Exercises

Some sexual re-education exercises can help you treat PE

Those techniques are often part of a sexual re-education that you can try yourself or within a therapy with a professional sex therapist. The re-education is a way to learn how to respond to sexual stimuli. It consists of a series of exercises where you learn how to identify and manage your arousal level. This practice is sometimes referred to as edging. The exercises are first tested alone during masturbation. When the masturbation stage is well controlled, you can try those techniques with your partners. If you aren’t in a relationship, you can always use a training unit to replicate the couple exercises.

The Stop-Start Technique

James Semans developed one of the first premature ejaculation exercises in 19561. It’s called the Stop-Start technique. Just like its name indicates, the Stop-Start technique consists of stopping the sexual activity when you feel the need to ejaculate and only restarting it when you feel your arousal declined.

At first, you’ll do it solo. When you masturbate, you do it until you feel the urge to ejaculate. Then, you stop. You restart only when your need to ejaculate has passed. During the pause, you can focus on your breathing to decrease your arousal. If you still close to ejaculation after a few seconds of inactions, it’s because you’ve stopped too late. You’ll have to stop sooner next time.

When you master this exercise alone, you can ask the help of your partner. The principle is the same, but it’s your partner that stimulates you. You’ll have to ask your partner to stop when you feel you’re close to orgasm.

Masters and Johnson’s Squeeze Technique

Masters and Johnson, two sex therapists of the 70s developed a slight variation of the stop-start technique2. It’s almost the same thing, but in addition to stopping the simulation when you are close to orgasm, you squeeze your frenulum. For those asking what a frenulum is, it’s the little band of skin which connects the foreskin to the glans. It is also one of the most sensitive parts of the penis. The squeeze is supposed to provoke a partial loss of your erection and of your desire to ejaculate.

Just like the stop-start technique, you’ll have to do it alone while masturbating first. Then, you can ask your partner to stimulate you. During intercourse, you’ll have to withdraw from your partner to squeeze.

LoPiccolo’s Pull Down Technique

Another sex therapist, LoPiccolo, suggest pulling your testicles lightly down instead of squeezing the frenulum3. Other than that, it is the same principle.

I suggest you try both the Squeeze and the Pull to see which one works best for you. It’s also possible that neither the Squeeze or the Pull help you. If it’s the case, you can simply use the Stop-Start and focus on your breathing during the Stop period. LoPiccolo also suggested that exhalation could do the same effect.

Stop-Start Technique + Vibrator

Dr. Andy Zamar, Medical Director and Founder of The London Psychiatry Centre, developed a new device to treat PE. It’s a handheld vibrator specially designed to increase the efficacity of the stop-start technique. The device is called Prolong and it’s available in the USA. On top of the behavioral effect of the stop-start technique, the vibrator will desensitize some of the penile nerves endings. Some studies demonstrate that the use of Prolong with the stop-start technique is more effective than standard sex therapy.  You can read our Prolong review for details.

Online Exercises Program for Premature Ejaculation

If you want to make sure that you perform the exercises correctly, the Between Us Clinic online PE program can be helpful.

The program will explain a series of exercises to perform alone or with your partner to improve your ejaculation control. The program’s algorithm will tell you when you’re ready to pass to the next exercises based on your past performance. This is the closest thing to an in-person consultation with a sex therapist that you can get, for a fraction of the price.

The program also offers email support for the duration of the program. So, if something doesn’t work, or you’re not sure how to perform an exercise, you can simply send an email. You can read here our personal review of the program.

Other Exercises

On top of re-education exercises, sex therapist developed different techniques to help men control their arousal level.

Reverse Kegel – Pubococcygeal (PC) Muscles Control

PC Muscles and Premature Ejaculation

PC Muscles play a big role in the ejaculation reflex

The pubococcygeal muscles (or PC muscles) is the muscles located between your testicles and your anus. It is the muscle that you use when you want to stop peeing. Next time you urinate, try to stop your pee. If you succeed, you just used your PC muscles. If you are unable to stop your urination, it’s probably because you have soft PC muscles.

Kegel Exercises are PC muscling exercises developed by a gynecologist named Arnold Kegel to treat urinary stress incontinence that some women developed after childbirth.

Since during arousal and ejaculation, PC muscles are contracted, Micheal E. Metz, a sex therapist specialized in Premature Ejaculation, suggest learning how to relax those muscles4. You can read our PC Muscle Premature Ejaculation blog post to learn how.

Sensual Attention Exercises

Sensual attention exercises are training, activities or actions that you can do to in couple alongside a re-education to better control your arousal. Those exercises often need the participation of your partner.

Sex therapist Micheal E. Metz5 has also popularised some of those exercises. During a sex therapy, your therapist may ask you to try some of those techniques. You can also try those yourself outside a professional sex therapy or alongside your own home therapy.

Genital Exploration

Sensual Awareness Exercises for Premature Ejaculation

Some couple exercises could help you gain a better control over your arousal

This couple exercise consists of watching/touching your partner genitals and being watched/touched by your partner in a nonarousing way. The goal of the practice is to be able to appreciate your partner body while being fully relaxed. Arousal tense us and tension lead to ejaculation. If you can touch and be touched in a nonarousing setting, you may be able to transpose this relaxation feeling during sex.


The first seconds of penetration is often a breaking point in term of arousal control for premature ejaculator. The sensations of warmth and tightness of a vagina can be overwhelming. To counter this effect, Metz proposed to stay at first immobile inside the vagina until you are accustomed to the feeling.

Arousal Awareness

The first step to control your arousal is being aware of your arousal level. Just like we explained on the Cum Too Fast, Learn Why page, arousal could be projected on a scale of 1 to 10. The arousal awareness exercises consist of rating arousing stimuli. The rating will help you to be always conscious of your arousal level. During an arousal awareness session, the man is passive while focusing only on his arousal reaction to his partner stimulation.

For example, let’s say your partner first gets naked in front of you, then kiss you and eventually undress you. You need to focus on where you stand on the 1 to 10 arousal scale at each step. The same goes when your partner starts touching you. How much does your arousal increase? By doing this exercise, you can learn what is really turning him on and focus on relaxing your arousal during those key moments.

Do these techniques really work?

The efficacity of premature ejaculation exercises is still up to debate. While Master and Johnson presented some outstanding results initially6, more recent data show mitigated success rate7. Yet, if we take a look at the latest available study, the sexual re-education process shows significant amelioration in most man8.

Of course, it’s efficacity will depend on your level of commitment and specific condition. We suspect neurologic or endocrinologic caused premature ejaculation tougher to cure with exercises only. Nevertheless, PE is often multicausal, so even if those exercises act only on psychological factors, it’s still the first thing we would advise you to try.


  1. Semans JH (1956) Premature ejaculation: a new approach. South Med J 149:353–358
  2. Masters WH, Johnson VE (1970) Human sexual inadequacy. Little Brown, Boston
  3. LoPiccolo J (1977) Direct treatment of sexual dysfunction in the couple. In: Money J, Musaph H (eds) Handbook of sexology. Elsevier, New York, pp 1227–1244
  4. Metz ME, Pryor JL (2000) Premature ejaculation: a psychophysiological approach for assessment and management. J Sex Marital Ther 26(4):293–320
  5. Metz ME, Pryor JL (2000) Premature ejaculation: a psychophysiological approach for assessment and management. J Sex Marital Ther 26(4):293–320
  6. Masters WH, Johnson VE (1970) Human sexual inadequacy. Little Brown, Boston
  7. Kilmann PR, Boland JP, Norton SP, Davidson E, Caid C (1986) Perspectives of sex therapy outcome: a survey of AASECT providers. J Sex Marital Ther 12(2):116–138, Hawton K, Catalan J (1986) Prognostic factors in sex therapy. Behav Res Ther 24(4): 377–385, Hawton K, Catalan J, Martin P, Fagg J (1986) Long-term outcome of sex therapy. Behav Res Ther 24(6):665–675
  8. de Carufel F, Trudel G (2006) Effects of a new functional-sexological treatment for premature ejaculation. J Sex Marital Ther 32(2):97–11

Click here for the complete Bibliography.