Such lifestyle changes can make sex more enjoyable and satisfying for everyone involved. Indeed, studies show that worrying about getting and maintaining erections plays a key role in performance anxiety.

13 Ways To Improve Sexual Performance

The following methods can help reduce erectile dysfunction, boost stamina and improve your overall sex life.

1. Focus On Foreplay.  Simple lifestyle changes can improve erectile dysfunction and reduce anxiety.  Some men assume that penetration is the defining part of sex.  However, many men who suffer from erectile dysfunction are heartened to learn that they do not need an erection to please their partners. In fact, erectile dysfunction can even be an incentive to try new strategies that work better for their partner. Foreplay can include touching, kissing, and oral sex. Making foreplay last can improve the sexual experience for everyone involved. Foreplay may be especially important for women. A 2017 study found that only about 18% of women experience an orgasm from coitus alone. According to the same findings, 36.6% of women said that clitoral stimulation was necessary for orgasm during coitus.

2. The Start-Stop Technique.  Men who want to last longer during intercourse can try the start-stop technique.  To use this technique, stop sexual activity every time ejaculation feels imminent. Breathe deeply and start again slowly, then stop to delay ejaculation for as long as desirable. This method can train the body to hold off ejaculation and help a man to feel more comfortable with not ejaculating, even during intense sexual activity.

3. Try Something New.  Sexual pleasure thrives in an environment of passion and excitement.  If a man has been with one partner for a long time, sex can begin to feel routine, and it may seem increasingly difficult to feel excited, remain focused, or please the partner.  Try a new sexual activity or position or have sex in a different location. Also, talking about sexual fantasies can make sex more exciting.  Plus, do something new with your partner outside the bedroom, such as:

• cooking together
• kayaking or hiking
• going to a museum
• seeing a new band
• trying a new sport

This can help people feel better connected so that the excitement of the new activity can carry on into the bedroom.

4. Manage Anxiety And Stress.  Anxiety and stress can make it hard to get or maintain an erection. These feelings can also distract people from sexual intimacy.  If a man feels anxious about how he will perform sexually, he may feel less excited about sex and less engaged during it.

Effective Stress Management Techniques

• focusing more on physical sensations than sexual performance
• exercising
• getting more sleep
• working to improve relationships
• meditating
• spending more time on a favorite hobby
• going to therapy
• taking psychiatric medications

5. Quit smoking.   Smoking is also independently linked to erectile dysfunction. A 2015 analysis of 13 studies on smoking and sexual performance found that quitting smoking can greatly improve sexual function and reduce erectile dysfunction.

6. Open Communication.  Speaking freely can significantly improve sexual experiences.  If issues related to sex have created tension or worry, it is best to bring this up with a partner. Working together on a solution can help a man to feel less isolated and address any concern or guilt.  A partner may be able to ease fears about sexual dysfunction, and they may have practical suggestions.

7. Address Relationship Issues.  Issues outside the bedroom can lead to sexual dysfunction. For example, a man who feels that a partner criticizes them too much may feel anxious during sex, leading to less satisfying experiences.  Communication that focuses on feelings, not blame, can help partners to address relationship challenges. Some people also benefit from relationship or sex therapy.

8. Get More Exercise.Regular exercise can improve mental health and reduce anxiety. Being physically active can reduce risk factors for heart conditions and improve sexual function and overall health.  Conditions like high blood pressure, heart disease, and diabetes can damage nerves and change the amount of blood that flows to the penis. This can make it more difficult to get or maintain erections.  In addition, some men find that regular exercise improves their mental health, reducing anxiety and helping them to feel better about their bodies.

Exercise Muscles Involved In Arousal And Ejaculation. Try the following exercise:

• While urinating, stop the flow of urine. Repeat several times and learn to identify the muscles involved.
• When not urinating, try to contract these muscles for 10 seconds. Relax them for 10 seconds, then contract them for another 10 seconds.
• Repeat this cycle of contracting and relaxing 10 times each day.

9. Practice Mindfulness.  Mindfulness, the practice of becoming more aware in the present moment, is a popular form of meditation for beginners, plus it may improve sexual function.  Research published in 2017 suggests that mindfulness-based therapies can change negative attitudes about sex, improve sexual relationships, and help people to be more present during sexual activity.  Mindfulness and meditation can also help manage stress unrelated to sexual activity. This can indirectly address sexual dysfunction and improve a man’s ability to focus in the moment.

10. Herbal Remedies.  Some herbal remedies may improve sexual satisfaction, especially if erectile dysfunction is a concern. In 2018, researchers published a review of 24 trials involving herbal remedies as treatments for erectile dysfunction.   Ginseng provided significant improvements, while a type of pine called Pinus pinaster and the maca root, or Lepidium meyenii, showed early positive benefits. Other herbs, namely saffron and Tribulus terrestris, did not show clear results.  However, results of a small study published in 2017 indicated that Tribulus terrestris may help with erectile dysfunction. Before trying herbal remedies, speak with a doctor. Official organizations do not regulate herbal supplements, and they can have side effects or interact with medications.  Do visit a healthcare provider who is knowledgeable about supplements and who can monitor the progress of symptoms.

11. Counselling.  Erectile dysfunction is often due in part to psychological factors. These can include:

• anxiety and depression
• relationship problems
• social stigma associated with aging or penis size
• untreated mental health conditions
• a history of trauma

Individual counselling can help a man address the role of these and other factors in sexual satisfaction.   Relationship counseling can help partners speak openly about sexuality without shame or judgment. When a man has an underlying health issue, for example, counseling helps him cope with the stress of erectile dysfunction while communicating about options with a partner.

12. Talk To Your Medical Doctor.  A doctor may prescribe medication to help with sexual function. Several medications can help with sexual function, including popular drugs, such as Viagra and Cialis. Medication can be the most rapid treatment option for some men. If a man taking medication for erectile dysfunction also makes lifestyle changes and participates in therapy, he may eventually be able to stop taking the drugs. A handful of medications can affect sexual satisfaction, libido, and the ability to have or maintain erections.  Antidepressants, for instance, may change the way a man ejaculates and reduce sexual desire. Selective serotonin reuptake inhibitors, or SSRIs, may be especially likely to cause sexual dysfunction. A man who takes drugs with sexual side effects should discuss changing the medication, stopping the treatment, or lowering the dosage with a doctor.

13. Manage Chronic Health Problems.  Erectile dysfunction can be an early warning sign of health issues. Nurture your body by eating a more balanced diet, remaining physically active, and managing stress.  Treating chronic health issues, such as diabetes and heart disease, is also essential. Take medications as recommended and adopt lifestyle changes that can improve overall health.  If symptoms of chronic conditions worsen, seek medical care.

While sexual dysfunction can be concerning and embarrassing, such common issues are treatable. 

Indeed, a man can come to feel happy about his own sexuality by working with a certified sex therapist, communicating openly with partners and making healthy lifestyle changes.