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Premature Ejaculation: How to Last Longer in Bed
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This guide is part of Abby Health’s clinical education series. It is contributed to by our GPs in the Abby Health care network, written with reference to RACGP clinical guidelines, Therapeutic Guidelines (eTG), and Healthdirect Australia. Reviewed by Dr Ramu Nachiappan, Chief Medical Officer.
Premature ejaculation (PE) is one of the most common sexual concerns for men. It happens when ejaculation occurs sooner than a person or their partner would like, often within a minute of penetration. While occasional early ejaculation is common, frequent or persistent PE can affect confidence, relationships, and overall sexual satisfaction.
If you’ve been wondering how to last longer in bed, you are not alone. Many men experience this issue, and there are practical techniques, counselling options, and prescription-based treatments a GP can discuss with you. PE often sits alongside related concerns like erectile dysfunction, so it can be useful to talk about both in the same consult.
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PE is typically classified into two types:
- Lifelong PE — occurs consistently from a man’s first sexual experience.
- Acquired PE — develops over time, even if a man previously had normal ejaculatory control.
A GP or Nurse Practitioner can help assess PE by talking through your symptoms, medical history, and any underlying conditions that might be contributing to the issue.
The causes of PE can be complex and often sit across several domains:
- Psychological factors — anxiety, stress, guilt, or past sexual trauma. If low mood or anxiety is a factor, a Mental Health Treatment Plan can connect you with subsidised psychology sessions.
- Biological factors — hormonal imbalances, inflammation of the prostate, or differences in neurotransmitter activity.
- Lifestyle and relationship factors — sleep, alcohol, porn use habits, and relationship stress. Men experiencing persistent low mood alongside PE may also find our guide to depression in men useful.
If you want to work on ejaculatory control, here are some widely discussed techniques that a clinician may recommend as first-line approaches:
1. Pelvic floor exercises (Kegels)
Strengthening your pelvic floor muscles may improve ejaculatory control. To do Kegels:
- Contract the muscles you use to stop urination.
- Hold for a few seconds, then release.
- Repeat 10–15 times, a few times per day.
2. The stop-start method
Also called the “pause technique,” this involves stopping stimulation when you feel close to climax, taking a short break, and then resuming.
3. The squeeze technique
Gently squeezing the base of the penis when you feel close to ejaculation can help delay orgasm.
4. Masturbation before sex
Some men find that masturbating an hour or two before sex helps reduce sensitivity and delay ejaculation.
5. Use thicker condoms
Thicker condoms reduce sensitivity, which may help some men last longer.
6. Topical desensitising products
Over-the-counter desensitising sprays, creams, or wipes may reduce sensitivity. Your pharmacist or GP can advise on what is appropriate for you and your partner.
7. Breathing and relaxation
Anxiety and tension can worsen PE. Practising mindfulness or breathing techniques can help some men stay relaxed. If performance anxiety is a recurring theme, a Mental Health Treatment Plan can connect you with talking therapy from a registered psychologist.
8. Communicate with your partner
Talking openly with your partner about PE can reduce pressure and improve intimacy. Exploring different positions and focusing on non-penetrative sexual activities can also enhance pleasure.
If behavioural techniques alone are not enough, your GP may discuss prescription-based options. The clinical decision is made by your treating doctor based on your history, allergies, other medications, and current Australian Therapeutic Guidelines (eTG). This article does not recommend or name specific medicines.
1. Certain antidepressant classes
Certain classes of antidepressant (including some used off-label in the treatment of PE) can prolong ejaculatory latency for some men. Suitability, dose, and duration are a clinical decision for your doctor.
2. Medications used for erectile dysfunction
Some men experience PE alongside erectile dysfunction. Where clinically appropriate, your doctor may discuss prescription medications used for ED, which can help some men with ejaculatory control by supporting confidence and erection quality.
3. Counselling and therapy
Cognitive behavioural therapy (CBT) and sex therapy can address performance anxiety, stress, and relationship factors that contribute to PE. A Mental Health Treatment Plan can reduce the cost of psychology sessions through Medicare.
Australia’s Therapeutic Goods Administration (TGA) requires prescription medicines to be used only under the advice of a registered medical practitioner.
Check if your symptoms are normal
If PE is affecting your confidence, relationships, or overall wellbeing, it is a good idea to talk to a healthcare professional. At Abby Health, we offer discreet, online consultations with Australian-registered GPs and Nurse Practitioners who can assess your symptoms and discuss treatment options tailored to you. Consultations are bulk billed for eligible patients with a valid Medicare card.
Premature ejaculation is common and treatable. With the right combination of techniques, counselling, and (if indicated) prescription-based options, many men see meaningful improvements in ejaculatory control and overall satisfaction.
Want to talk it through? Book a confidential online consultation with an Abby Health doctor, or read our related guides on erectile dysfunction and depression in men.
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The information reflects guidance available as of the "last updated" date shown above. Medical knowledge evolves, and individual circumstances vary — always discuss decisions about your care with a qualified clinician.
In an emergency, call 000 or attend your nearest emergency department. Abby Health is not an emergency service. For mental health crisis support, call Lifeline on 13 11 14.
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