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How to Last Longer in Bed: Science-Backed Techniques in the Philippines

Written by Maria Maureen Ablen

Published 03/18/2025

Updated 03/28/2025

Many Filipino men worry about lasting longer in bed, but the truth is that premature ejaculation (PE) and stamina issues are more common than people think. Whether you're dealing with early climax, performance anxiety, or just want to improve endurance, science-backed techniques can help you build control and confidence in the bedroom.

While some men look for quick fixes, lasting longer is about understanding your body, improving control, and making lifestyle changes that enhance sexual performance. This guide, published by andyou, explores proven behavioral techniques, physical exercises, mental strategies, and medical options that can help Filipino men improve stamina and confidence.

Why Do Some Men Struggle to Last Long in Bed?

Sexual performance varies from person to person, but lasting too short can be frustrating, leading to stress, anxiety, and relationship challenges. Some of the most common causes of early ejaculation and stamina problems include:

Overstimulation – High sensitivity in the penis can lead to quick climax.
Performance Anxiety – Worrying about lasting longer can actually make the problem worse.
Hormonal Imbalance – Low testosterone can reduce stamina and sex drive.
Pelvic Floor Weakness – Weak pelvic muscles contribute to poor ejaculatory control.
Underlying Health Issues – Conditions like high blood pressure and diabetes affect sexual endurance.

The good news? There are proven methods to increase control and improve sexual stamina over time.

Behavioral Techniques to Delay Ejaculation

Behavioral techniques help men build greater awareness and control over ejaculation timing. These exercises have been widely recommended by sex therapists and medical professionals.

1. The Start-Stop Method

This simple yet effective technique involves:

Engaging in sexual activity until you feel close to climax.
Stopping all stimulation and waiting 30-60 seconds for the arousal level to drop.
Resuming and repeating the process several times before allowing climax.

This trains your body to tolerate higher arousal levels without finishing too quickly.

2. The Squeeze Technique

Developed by sex therapists, this method involves gently squeezing the head of the penis when you feel close to ejaculation. This reduces sensation and delays climax.

Studies, including research from the American Urological Association, suggest that combining the squeeze technique with the start-stop method significantly improves control

3. Kegel Exercises for Men

Kegels strengthen the pelvic floor muscles, which play a key role in ejaculation control.

How to do them:

Contract the muscles used to stop urination midstream.
Hold for 3-5 seconds, then release.
Repeat 3 sets of 10 reps daily.

According to the National Institutes of Health (NIH), men who practice pelvic floor exercises report better ejaculatory control and endurance.

Mental Strategies for Better Stamina

Sexual performance is not just physical—mental state plays a crucial role. Anxiety, stress, and lack of focus often lead to early ejaculation. These techniques help men stay in control:

1. Mindfulness & Deep Breathing

Practicing mindfulness helps you stay present during intimacy, reducing stress-induced early ejaculation.
Deep breathing techniques (slow inhales and exhales) help control arousal levels.

2. The Distraction Technique

Some men use non-sexual thoughts (e.g., counting backward, thinking about a neutral subject) to delay ejaculation.
This should be used sparingly, as it may reduce overall pleasure.

3. Communication with Your Partner

Openly discussing concerns and techniques with your partner reduces performance pressure.
Trying different positions and pacing can help control stimulation levels.

Lifestyle Changes That Improve Sexual Endurance

Simple lifestyle adjustments can significantly enhance stamina and overall sexual health.

1. Exercise Regularly

Cardio workouts (running, swimming) improve blood circulation and stamina.
Strength training boosts testosterone, which enhances sex drive and endurance.

2. Eat Foods That Boost Stamina

Certain foods improve blood flow and testosterone levels, helping with endurance:

Dark chocolate – Contains flavonoids that enhance circulation.
Fatty fish (salmon, tuna) – High in omega-3s for better vascular function.
Bananas & Watermelon – Rich in amino acids that improve blood flow.

3. Reduce Alcohol & Smoking

Excessive alcohol can lead to weaker erections and poor stamina.
Smoking damages blood vessels, making it harder to maintain an erection.

Medical Options for Stamina Improvement

If natural techniques and lifestyle changes don’t provide enough improvement, medical options may help.

1. Delay Sprays & Creams

Topical anesthetics like lidocaine-based sprays help reduce penile sensitivity and prolong intercourse.

Available in Philippine pharmacies.
Must be applied and washed off before intercourse to prevent numbing the partner.

2. Prescription Medications for Stamina

Certain medications originally developed for other conditions have been found to improve ejaculation control.

Selective Serotonin Reuptake Inhibitors (SSRIs)

Antidepressants like paroxetine and sertraline help increase ejaculation time.
Research in the Journal of Sexual Medicine found that SSRIs can triple the time before climax.
Must be prescribed by a doctor.

Dapoxetine (Priligy)

The only approved medication for PE.
Works within 1-3 hours after taking it.
Clinical studies published in the British Journal of Urology International (BJUI) show that men using Dapoxetine reported significantly improved stamina and sexual confidence.

3. Erectile Dysfunction Medications

While Sildenafil (Viagra) and Tadalafil (Cialis) are mainly used for ED, some studies suggest they may improve stamina by boosting confidence and control.

How Filipino Men Can Last Longer in Bed

Improving sexual stamina takes practice, patience, and the right strategies. Whether you prefer behavioral techniques, physical training, or medical options, there are effective ways to enhance endurance and confidence.

Key Takeaways:

Behavioral techniques like the start-stop and squeeze methods can train the body for better control.
Pelvic floor exercises (Kegels) strengthen muscles that help delay ejaculation.
Mindfulness, breathing exercises, and reducing anxiety improve stamina.
Healthy lifestyle changes (exercise, diet, quitting smoking) boost endurance.
Medical options like Dapoxetine and delay sprays are available for persistent PE cases.

If you’re looking for personalized treatment options, speak with a licensed healthcare provider to explore the best solutions for you.

Maria Maureen Ablen

Dr. Maria Maureen Ablen is a board-certified medical professional with a strong background in clinical care, healthcare innovation, and academic research. She is dedicated to advancing health and wellness through evidence-based practice and compassionate care.