7 Proven Ways to Boost Sexual Performance, Stamina & Confidence

For both your physical and mental health, keeping a satisfactory sex life is important. It’s true that, just as you might be worried about performance or stamina, penis size, or other sexual health concerns, the foundation for a healthy sex life lies not in physical dimensions or short-term fixes, but in your overall well-being, communication, and self-assuredness. If you’re looking to last longer in bed, feel more confident, or simply to boost your overall sexual health, here are 7 powerful and natural tips to get you off the ground.

Workout for Sexual Stamina and Strength 

Regular exercise will go a long way in improving your sexual performance. Things like cardiovascular exercises (running, swimming, biking) help increase blood flow, stamina and energy. And this not only ensures firm erections but also allows extended sex session. Stronger muscles through weight lifting however, mean more testosterone produced, which also has a direct correlation in libido and sexual desire. Strengthening the muscles around your genitals (like by doing Kegels) can also improve erection firmness and control over ejaculations. Get in the habit of exercising at least 4–5 days a week. And even 30 minutes a day of walking has been shown to have major long-term benefits for your sex life.

Maintain a Good Diet 

That is Conducive to Sexual Health A bad diet will demotivate you, make your blood vessels crummy and give your penis a beating, too. To boost your sexual health, eat foods containing: Omega-3 fatty acids (which are also found in fish like salmon)

Nitrates (from leafy greens including spinach and kale) Antioxidants (berries, grapes, citrus fruits) Zinc and magnesium (present in Nuts, seeds or whole grains)

Don’t drink sweetened drinks, eat processed foods, or take in a lot of fried food. And don’t forget to stay hydrate; it’s easy to let oneself get dehydrated, which can sap energy and libido. 

Control Stress and Performance 

Anxiety Manage your Stress and Performance Anxiety Performance anxiety Performance anxiety is common among men, and one of the most frequent complaints from men is a lack of libido or an inability to perform. Women can even have an orgasm during stressful dreams or nocturnal, stress-induced erections, which is evidence enough that the body and brain chemistry reorient themselves. When you’re a head case, you produce cortisol, a hormone that has the capacity to smother your sexual desire and reduce your testosterone. Combat stress by: Practicing deep breathing Meditating or doing yoga

Speaking up with your partner Seeking therapy if needed

The looser and more confident you feel, the better you will play. 

Learn To Last Longer And Control Premature Ejaculation. 

A study proven to last longer in the bedroom If you are having problems in the bedroom "If premature ejaculation is an issue, I have patients alternate between stimulation and disconnecting their attention from that stimulation," he says.

Start-Stop: Stop stimulation prior to ejaculation, wait a few seconds, and then continue. Squeeze Technique: Apply mild pressure to the head of your penis when you feel like you're about to climax. This temporarily diminishes the craving. You need patience and practice to practice them, but they’re techniques that have been shown to be effective by countless individuals who’ve employed them to build endurance and control. 

Concentrate on Foreplay and Intimacy 

Sex and good sex aren’t just about penetration. Foreplay also takes times and increases arousal for both partners, and can help increase emotional intimacy. Try: Kissing and touching Oral sex Using romantic communication

A longer, more arousing foreplay often correlates with a greater, less pressuring performance on your part, as well as for both of you. 

Alcohol Katy HerderGetty Attempt to reduce alcohol and stop smoking. 

The effects of alcohol and nicotine on sexual performance are common knowledge. A little drink may calm you down, but more alcohol can block arousal and delay orgasm — or make it impossible. Smoking decreases blood flow to the nether regions, making it more likely for you to have ED. Reducing — or cutting out — these habits will benefit you not only in the bedroom, but in life and even your energy levels overall, too.

Use Nature’s Supplements Judiciously There are a few natural herbs and supplements that may improve sexual stamina or testosterone in certain situations, including: L-arginine (helps to boost blood circulation)

Panax ginseng (promotes libido and performance) Ashwagandha (to reduce stress and increase stamina)

Zinc (supports the production of testosterone). As with anything, it’s advisable to check with a doctor before you start taking any supplement, especially if you already have health conditions, or are on medication.

Bonus Tip: It’s Confidence, Not Size That Matters Most HttpStatusCodeResult One of the biggest myths is that size was the determinant for satisfaction. But studies and experience tell us that communication, trust, emotional chemistry, and ability matter much more than size does. Learn how to listen, adjust and tune in to your partner beyond the physical. Concentrate on building a shared experience, rather than feeling the need to “perform.”