Don’t Be That Guy! 5 Practical Ways to Prevent Premature Ejaculation

早泄 (Premature Ejaculation, PE) 是许多男性可能遇到的烦恼，不仅影响性生活质量，更打击自信。好消息是，它是可以预防和管理的！掌握核心方法，提升控制力，告别“快男”焦虑，享受更持久满足的亲密体验。
Premature Ejaculation (PE) is a common concern affecting many men, impacting not only sex life quality but also confidence. The good news? It’s preventable and manageable! Master key strategies, gain better control, say goodbye to “finishing too fast” anxiety, and enjoy more satisfying intimacy.

方法 1: 掌握“停动法”与“挤压法”技巧 – Master the “Start-Stop” and “Squeeze” Techniques

原理: 当感觉即将达到高潮点时，暂停刺激 10-30秒（Stop），待兴奋感下降后继续（Start）。或在关键时刻紧捏龟头下方几秒钟（Squeeze），能快速降低兴奋度。反复练习熟悉临界点。
How: When you feel close to climax (“the point of inevitability”), pause all stimulation for 10-30 seconds (Stop), wait for arousal to subside, then resume (Start). Alternatively, firmly squeeze just below the glans penis for several seconds (Squeeze) to quickly reduce arousal. Practice regularly to learn your threshold.
关键点 Key: 可在自慰时安全练习，熟练后应用于伴侣性爱中。与伴侣沟通，作为趣味探索共同尝试！
Practice safely during masturbation first. Apply with your partner once comfortable. Communicate and explore together!

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方法 2: 加强骨盆底肌肉训练 (凯格尔运动) – Strengthen Pelvic Floor Muscles (Kegel Exercises)

原理: 控制射精的关键肌肉群（PC肌）位于骨盆底。就像锻炼身体肌肉一样，强健的PC肌能更好控制射精冲动。
How: The muscles that control ejaculation (pubococcygeus/PC muscles) are located in the pelvic floor. Just like any other muscle, stronger PC muscles mean better ejaculation control.
怎么做 How-to:
1. 找到肌肉：假想憋尿或阻止放屁时收缩的肌肉。
  Identify Muscles: Imagine stopping the flow of urine or holding back gas – those are the muscles you engage.
2. 收缩它们 3-5秒，然后完全放松 3-5秒。集中精力，避免收腹、夹臀或屏气。
  Contract for 3-5 seconds, then relax fully for 3-5 seconds. Focus only on pelvic muscles, avoid squeezing abs/butt or holding breath.
3. 每天 3组，每组 10-15次重复（收缩+放松=1次）。坐、站、躺姿均可。
  3 sets per day, 10-15 repetitions (contract + relax = 1 rep) per set. Perform sitting, standing, or lying down.
关键点 Key: 坚持才有效！至少持续 4-6 周。性爱中可尝试轻微调动这些肌肉来延缓射精。
Consistency is crucial! Continue for at least 4-6 weeks. During sex, try gently engaging these muscles to delay climax.

方法 3: 调整呼吸节奏，放松全身 – Control Breathing and Relax Your Body

原理: 紧张和急促浅呼吸会加速神经兴奋，导致更快射精。有意识的深长呼吸能激活副交感神经系统（负责放松），降低兴奋水平。
How: Tension and rapid, shallow breathing heighten nervous excitement, pushing you towards climax faster. Conscious, deep breathing activates the parasympathetic nervous system (“rest & digest”), lowering arousal.
怎么做 How-to:
- 性刺激过程中（无论自慰或伴侣），感觉兴奋上升时，主动做几次深呼吸。
  During stimulation (solo or with partner), if arousal rises quickly, take deliberate deep breaths.
- 吸气: 用鼻子缓慢吸入，感觉腹部鼓起，数 4-5秒。
  Inhale: Slowly through your nose, feeling your abdomen expand, count to 4-5 seconds.
- 呼气: 用嘴彻底缓慢呼出，感觉全身放松（尤其肩、腹、盆底肌），数 4-5秒。
  Exhale: Slowly and completely through your mouth, consciously relaxing your body (especially shoulders, abdomen, pelvic floor), count to 4-5 seconds.
- 配合“停动法”更佳。
  Combine with the “Stop” phase of Start-Stop.
关键点 Key: 平时多练习深呼吸，性爱中自然运用。避免“战斗或逃跑”般的浅呼吸。
Practice deep breathing daily. Use it naturally during sex. Avoid shallow “fight-or-flight” breaths.

方法 4: 使用含有局部麻醉剂的安全延时产品 – Use Safe Delay Products with Local Anesthetics

原理: 专为早泄设计的喷剂、湿巾或安全套，含低剂量表面麻醉剂（如苯佐卡因、利多卡因）。可轻微降低阴茎头敏感度，延长耐受时间。
How: Sprays, wipes, or condoms designed for PE contain low doses of topical anesthetics (like benzocaine, lidocaine). These slightly reduce sensitivity of the glans penis, increasing endurance.
关键点 Key:
- 选合格产品: 新加坡购买应选药房/可靠药妆店正规品牌，确保剂量安全。
  Choose Reputable Products: Buy from pharmacies or reliable retailers in Singapore, ensuring the brand/formulation is approved and doses are safe.
- 正确使用: 仔细读说明！通常需事前涂抹，等待数分钟后擦掉或戴上套，避免伴侣麻木。少量开始测试！
  Use Correctly: Read instructions carefully! Apply beforehand, often waiting a few minutes before wiping off or putting on a condom (prevents partner numbness). Start with a small amount to test effect.
- 非永久方案: 适用于临时提升控制力，但需结合其他方法根本改善。
  Not a Permanent Fix: Helps boost control short-term but should be combined with other techniques for long-term improvement.

方法 5: 管理压力与焦虑，调整生活习惯 – Manage Stress & Anxiety, Improve Lifestyle Habits

原理: 慢性压力、焦虑和疲劳是PE的重要诱因。健康生活习惯为良好性功能打下基础。
How: Chronic stress, anxiety, and fatigue are major PE triggers. Healthy lifestyle habits are foundational for good sexual function.
具体行动 Action Steps:
- 规律运动: 有氧运动（跑步、游泳）改善循环和荷尔蒙，抗阻训练增强体力自信。
  Regular Exercise: Aerobic activity (running, swimming) improves circulation and hormones. Strength training builds confidence.
- 充足睡眠: 保证 7-8小时优质睡眠，调节压力荷尔蒙。
  Prioritize Sleep: 7-8 hours of quality sleep regulates stress hormones.
- 压力管理: 学习放松技巧（冥想、瑜伽）、培养爱好、倾诉减压。
  Manage Stress: Learn relaxation techniques (meditation, yoga), develop hobbies, talk about worries.
- 少碰烟酒: 吸烟损害血管健康；过量酒精影响神经控制和勃起。
  Limit Smoke/Alcohol: Smoking harms blood vessels; excessive alcohol affects nerve control and erection.
- 与伴侣沟通: 坦诚讨论感受和期望，减轻表现压力。
  Communicate with Partner: Discuss feelings and expectations openly to reduce performance pressure.

结论 Conclusion:
预防早泄并非难事！关键在于行动与坚持。从“停动练习”、凯格尔运动，到控制呼吸、善用安全产品和改善生活方式，总有一款适合你。将其融入日常习惯，逐步提升掌控力。若自我调整效果不佳，果断寻求新加坡医生或合格性治疗师（Sex Therapist）的专业帮助——解决问题才是真本事。莫让焦虑定义你，积极管理，重获自信！
Preventing PE is achievable! The key is taking action and being persistent. From practicing Start-Stop/Kegels, controlling breath, using safe delay products, to improving lifestyle – you can find strategies that work for you. Integrate them into your routine for gradual improvement. If self-help isn’t enough, consult a doctor or qualified Sex Therapist in Singapore for expert guidance – solving the problem is what matters most. Don’t let anxiety define you. Take control confidently!

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