If you have a partner to practice this on
Take a shower, get some privacy (no phone, kids or tv), take off your clothes, get into bed with your partner and follow the below steps.
It is recommended that you do each step at least 4 times, in a duration of 1-2 weeks.
Step 1 : Stop-start with manual stimulation
She stimulates your penis by stroking it rhythmically, up and down. Show her the way you like it, by guiding her hand. When you feel you are approaching orgasm but before you reach the point of no return, ask her to STOP. When your arousal comes down to a controllable level, signal her to start again. Note : Don’t wait too long. Wait just long enough for the excitement to reduce but not long enough to lose your erection. Keep doing this until you can last for 15 minutes.
After at least 4 sessions of step 1 spread over a week or two
go to Step 2
Step 2 : Stop-start with lubricated manual stimulation
Same as Step 1, but this time she strokes with a lubricated hand until you can last 15 minutes.
After at least 4 sessions of step 2 spread over a week or two
go to Step 3
Step 3 : Stop-start with oral stimulation
Same as Step 1, but this time instead of her hand, she uses her mouth (if she’s not comfortable performing oral sex, skip to step 4). At the start she simply holds your penis inside her mouth without moving much. When that’s under control, get her to move her mouth, lips and tongue to increase the stimulation.
After at least 4 sessions of step 3 spread over a week or two
go to Step 4
Step 4 : Stop-start with woman-on-top (passive)
Lie on your back and breathe deeply. She stimulates your penis by hand or orally until you have a hard erection. She then sits astride your hips and gently inserts your penis in her well-lubricated vagina by lowering herself onto your penis.
She sits still with your penis inside. Focus on the good sensations your penis feels inside her wet vagina. Move just enough to maintain your erection for about 15 minutes.
After 4 sessions of step 4 spread over a week or two, go to Step 5
Step 5 : Stop-start with woman-on-top (active)
Same as step 4, but you actively thrust up until you can maintain your erection for 15 minutes.
After 4 sessions of this…
Now you lie still, while she actively moves up and down until you can last 15 minutes.
After 4 sessions of this…
Now you both move actively until you can last 15 minutes.
Step 6 : Stop-start with man-on-top
After you’re able to maintain your erection with woman-on-top, do the stop-start exercises in the man-on-top position.
Most men find this the most arousing position and that’s why, the most challenging for ejaculation control.
But if you continue to focus on your pleasurable sexual sensations before orgasm, and stop & start stimulation like in the previous steps, most men can ultimately control their ejaculation even when they’re on top of their lover.