Premature Ejaculation FAQ

First, take a breath — you're not alone. About 30% of men experience PE at some point. Here's a practical action plan:

• Step 1: Establish a baseline — Track how long you typically last (your IELT - Intravaginal Ejaculatory Latency Time) over several sessions
• Step 2: Rule out medical issues — Visit a urologist to check for underlying conditions like prostatitis or hormonal imbalances
• Step 3: Start a structured program — Random tips rarely work. You need a systematic approach combining pelvic floor training, arousal awareness, and mental techniques
• Step 4: Be patient — Most men see significant improvement in 6-8 weeks with consistent daily practice

Yes, this is called Lifelong (Primary) PE. Research suggests some men are born with certain neurobiological factors that make them more prone to rapid ejaculation, including:

• Serotonin sensitivity — Lower serotonin levels in certain brain areas affect ejaculatory control
• Genetic factors — Studies show PE can run in families
• Penile sensitivity — Some men have higher nerve sensitivity from birth
• Ejaculatory reflex threshold — The "point of no return" may be set lower for some men

The good news? Even lifelong PE can be improved. Pelvic floor training, arousal awareness exercises, and behavioral techniques can help rewire your body's responses over time.

Yes, this is called Acquired (Secondary) PE, and it's actually very common. If you used to last fine but now struggle, here are the most common causes:

• Relationship stress or new partner anxiety — Performance pressure can trigger a negative cycle
• Erectile dysfunction — Men with ED often develop PE because they rush to finish before losing their erection
• Prostatitis — Inflammation of the prostate can cause rapid ejaculation
• Thyroid issues — Both hyper- and hypothyroidism are linked to PE
• Medication changes — Stopping certain medications (especially SSRIs) can trigger PE
• Psychological factors — Stress, depression, or anxiety from any life area can affect sexual function

The silver lining: Acquired PE often responds well to treatment because you've already proven your body is capable of lasting longer.

Great question — the clinical definition matters here:

Clinically defined PE typically means:

• Ejaculating within 1-2 minutes of penetration (or even before penetration in severe cases)
• Inability to delay ejaculation most or all of the time
• Causing distress for you or your partner

3-5 minutes is actually within the normal range. Studies show the average IELT (time from penetration to ejaculation) is about 5.4 minutes. The "desirable" range varies widely — what matters most is whether both partners feel satisfied.

That said, if lasting 3-5 minutes bothers you or your partner, you can still train to last longer. Many Slow Down users who started in the "normal" range have doubled or tripled their time.

The answer is: usually both. Modern research shows PE involves an interplay of psychological and physical factors:

Physical factors:

• Pelvic floor muscle dysfunction (often too tight, not too weak)
• Hypersensitivity of the penis
• Serotonin imbalances in the brain
• Hormonal issues (thyroid, testosterone)
• Prostate inflammation

Psychological factors:

• Performance anxiety (the #1 psychological cause)
• Conditioned rapid response (from rushing during masturbation)
• Relationship stress or poor communication
• Depression and general anxiety
• Early sexual experiences that created negative patterns

That's why the most effective treatment addresses both mind and body: pelvic floor training for the physical side, and arousal awareness plus anxiety reduction for the psychological side.

Yes — this is one of the most underdiagnosed causes of PE. Here's what you need to know:

Contrary to what you might think, PE is often caused by pelvic floor muscles that are too tight (hypertonic), not too weak. When these muscles are chronically tense, they:

• Increase pressure around the prostate and urethra
• Reduce blood flow to the area
• Create a constant state of "readiness" that lowers your ejaculatory threshold

How to fix pelvic floor dysfunction:

• Learn reverse Kegels — Relaxing the pelvic floor is often more important than strengthening it
• Practice diaphragmatic breathing — Belly breathing naturally relaxes the pelvic floor
• Stretch regularly — Hip flexor and inner thigh stretches help release pelvic tension
• Consider pelvic floor physical therapy — A specialist can assess your specific issues

Ejaculating immediately upon erection (sometimes called ante-portal PE) is the most severe form of PE. It can be caused by:

• Extreme hypersensitivity — Your nervous system may be extremely responsive to stimulation
• Severe performance anxiety — Anticipatory anxiety can trigger immediate ejaculation
• Conditioned response — If you've been ejaculating quickly for years, your body may have "learned" this pattern
• Very low ejaculatory threshold — Your "point of no return" is set extremely low

What helps:

• Start with non-penetrative training — Use solo exercises to build awareness and control before partner sex
• Systematic desensitization — Gradually expose yourself to higher levels of arousal while maintaining control
• Consider medication — In severe cases, SSRIs or topical sprays can help while you build natural control
• Work on anxiety — Breathing and mindfulness techniques can break the anxiety-ejaculation cycle

Yes, porn use can contribute to PE in several ways:

• Rushed masturbation habits — Many men fast-forward through videos, training themselves to reach orgasm as quickly as possible
• Overstimulation — Constant novelty and extreme content can dysregulate your arousal response
• Unrealistic expectations — Comparing yourself to performers creates anxiety
• Disconnection from body sensations — Visual focus replaces awareness of your own physical responses

How to fix it:

• Change your masturbation practice — Aim for 15-20 minute sessions, focusing on sensations rather than just visual stimulation
• Practice edging — Get close to orgasm, then back off. Repeat multiple times per session
• Reduce or eliminate porn — Even cutting back can help reset your arousal response
• Focus on sensation, not fantasy — Learn to feel what's happening in your body

SSRIs (like dapoxetine, paroxetine, or sertraline) are the most effective medications for PE, but there are pros and cons to consider:

Daily SSRIs:

• Pros: More consistent effect, can work well long-term
• Cons: Side effects (fatigue, reduced libido, withdrawal symptoms), doesn't fix the root cause, PE often returns when you stop

On-demand dapoxetine (1-3 hours before sex):

• Pros: Only take it when needed, fewer long-term side effects
• Cons: Requires planning, may not work as well as daily dosing, still doesn't address underlying causes

Our recommendation: Medications can be useful as a temporary tool while you build natural control through training. Many men use SSRIs for 3-6 months, then gradually taper off as their training takes effect. Always consult a doctor before starting any medication.

Typical desensitizing spray usage:

• Timing: Apply 10-15 minutes before intercourse (some products say 5-20 minutes — check your specific product)
• Amount: Start with 2-3 sprays on the most sensitive areas (frenulum, glans). Less is more — you can always add more next time if needed
• Important: Let it absorb fully and wipe off excess before intercourse, or use a condom to prevent numbing your partner

The drawbacks of relying on sprays:

• Reduced sensation can make sex less enjoyable for you
• Risk of numbing your partner
• Doesn't build lasting control — you become dependent on the product
• Can feel unnatural or interruptive

Better approach: Use sprays as a bridge while you train, not as a permanent solution. The goal is to build natural control so you don't need products.

The honest answer: most supplements have limited evidence for PE. Here's what we know:

Supplements with some evidence:

• 5-HTP — Precursor to serotonin, may have mild effects similar to SSRIs
• L-tryptophan — Another serotonin precursor
• Zinc — May help if you're deficient (common in men)
• Magnesium — Helps with muscle relaxation and anxiety

Limited or no evidence:

• St. John's Wort — May have mild antidepressant effects, but not proven for PE specifically
• Most "delay" supplements — Often contain unproven ingredients with inflated claims
• Ayurvedic/Chinese herbs — Ashwagandha, ginseng, etc. may help with stress but limited PE-specific evidence

Our take: Behavioral training consistently outperforms supplements in research. If you want to try supplements, focus on ones that reduce anxiety (magnesium, ashwagandha) rather than those claiming to "cure" PE.

Yes, pelvic floor physical therapy (PFPT) can be highly effective — but it depends on your specific situation:

Good candidates for PFPT:

• Men with chronic pelvic pain or tension
• Hard flaccid syndrome
• PE that hasn't responded to other treatments
• Difficulty identifying or controlling pelvic floor muscles

Is it worth traveling for?

• If you can find a telehealth-capable pelvic floor PT, you may only need 1-2 in-person visits for initial assessment
• Many techniques can be learned and practiced at home with proper guidance
• If your PE is severe and nothing else has worked, a few sessions with a specialist can be transformative

Evidence-based techniques ranked by effectiveness:

1. Pelvic Floor Training (Kegels + Reverse Kegels) — ⭐⭐⭐⭐⭐

• Learn to both strengthen AND relax your pelvic floor
• Reverse Kegels (relaxation) are often more important than regular Kegels for PE
• Solid research backing, builds lasting control

2. Start-Stop Technique — ⭐⭐⭐⭐

• During masturbation or sex, stop stimulation when close to orgasm
• Wait 30-60 seconds, then resume
• Trains your brain to recognize and respond to arousal signals

3. Edging — ⭐⭐⭐⭐

• Similar to start-stop but you stay closer to the "edge" before backing off
• More advanced; requires good arousal awareness first

4. Diaphragmatic (Belly) Breathing — ⭐⭐⭐⭐

• Slow, deep breaths naturally relax the pelvic floor
• Reduces performance anxiety
• Can be used during sex as an "emergency brake"

5. Arousal Awareness Training — ⭐⭐⭐⭐

• Learn to recognize your arousal levels (rate 1-10)
• Most men only notice they're aroused when it's too late

6. Squeeze Technique — ⭐⭐⭐

• Squeeze the penis (base or tip) to reduce arousal
• Works in the moment but doesn't build lasting control

Great question — general fitness absolutely supports sexual function:

Core exercises that help:

• Deep core activation — Transverse abdominis work helps with pelvic floor coordination
• Hip flexor stretches — Tight hip flexors contribute to pelvic floor tension
• Glute bridges — Strengthen glutes while learning pelvic floor control
• Planks with breathing — Practice diaphragmatic breathing while holding positions

Cardio benefits:

• Improves blood flow (important for erection quality)
• Reduces cortisol and anxiety
• Builds stamina for sustained activity

How to integrate:

• Do general fitness 3-4x per week
• Do pelvic floor exercises daily (can be done during or after workouts)
• Practice breathing techniques during exercise

Yes — how you masturbate matters more than most people realize:

Problems with typical masturbation habits:

• Racing to finish quickly
• Death grip (too much pressure)
• Focused only on visual stimulation (porn)
• No attention to body sensations

Controlled masturbation approach:

• Aim for 15-20 minute sessions minimum
• Practice edging — approach orgasm, back off, repeat
• Focus on sensation — notice what you feel in your body, not just visual stimulation
• Use lighter pressure — closer to actual intercourse sensation
• Practice breathing — maintain slow, deep breaths throughout

Reducing or quitting porn:

• Helps reset your arousal response
• Forces you to use sensation (not just visual) to maintain arousal
• Reduces unrealistic expectations

The surprising answer: complete abstinence often makes PE worse, not better.

Why NoFap can backfire:

• Increased sensitivity from lack of stimulation
• Higher arousal levels when you finally do have sex
• No opportunity to practice control techniques
• More anxiety and pressure for "the big moment"

A better approach:

• Don't quit masturbation — transform it into a training tool
• Masturbate 2-3x per week with intention (not daily rapid sessions)
• Use each session to practice edging and arousal awareness
• If you're masturbating daily, reduce frequency to build arousal tolerance

When NoFap might help:

• If you have an excessive masturbation habit (multiple times daily)
• If you're addicted to novelty from pornography
• As a short-term reset (1-2 weeks) before starting controlled practice

Yes! Tracking is crucial for seeing real results. Here's how researchers and clinicians measure PE progress:

Primary measure: IELT (Intravaginal Ejaculatory Latency Time)

• Time from penetration until ejaculation
• Measure with a stopwatch over multiple sessions
• Calculate your weekly average

Secondary measures:

• Perceived control — Rate 1-10 how much control you feel you have
• Distress level — How much does PE bother you/your partner (1-10)
• Satisfaction — Overall satisfaction with sex life (1-10)

Best practices for accurate tracking:

• Track for at least 4 weeks before judging progress
• Record every encounter (not just the good ones)
• Track solo practice sessions separately
• Note variables that affected your performance (stress, alcohol, time of day)

IELT is the gold standard, but here are all the useful metrics:

Objective measures:

• IELT — Time from penetration to ejaculation (in seconds/minutes)
• Number of thrusts — Some men track this as a proxy
• Edging duration — How long can you stay at high arousal during solo practice without ejaculating

Subjective (but validated) measures:

• PEP (Premature Ejaculation Profile) — Standardized questionnaire used in research
• PEDT (PE Diagnostic Tool) — 5-question validated assessment
• Control ratings — 1-10 scale of perceived control

What to look for:

• Week 1-2: Better awareness (may not see IELT changes yet)
• Week 3-4: Increased sense of control
• Week 5-8: Measurable IELT improvements
• Month 2-3: Significant and consistent gains

Yes — even men with lifelong PE of 20+ years have made significant improvements. Here's what patterns we see in successful cases:

What works for long-term PE:

• Consistency over intensity — 10 minutes daily beats 1 hour once a week
• Multi-pronged approach — Combine pelvic floor training + arousal awareness + breathing + partner communication
• Patience — The longer you've had PE, the more time needed (but results DO come)
• Rewiring mindset — Let go of the belief that you "can't change"

Timeline for long-term PE:

• Expect 8-12 weeks for noticeable improvements
• 3-6 months for significant changes
• 12+ months for the new patterns to feel natural

Real stats from Slow Down users:

• Average improvement: 5x longer at 6 weeks, 10x longer at 3 months
• Even men who started under 1 minute have reached 10+ minutes

PE affects couples, not just individuals. Here's how to navigate it:

Start with honest communication:

• Acknowledge the issue openly — secrets create more anxiety
• Share that you're actively working on it
• Ask what your partner needs (often it's connection, not just duration)

Reframe intimacy:

• Penetration doesn't have to be the main event
• Focus on whole-body pleasure for both of you
• Include oral, manual, toys — take the pressure off intercourse

Involve your partner:

• Share your training progress
• Practice stop-start together
• Celebrate small wins together

If tension is severe:

• Consider couples therapy (even just a few sessions can help)
• Focus on non-sexual intimacy while you rebuild
• Understand that partner frustration often comes from feeling disconnected, not just sexual frustration

Yes! Slow Down is specifically designed to help men learn about their bodies and control their ejaculation reflex. With consistent training, you can learn to finish when you decide to.

Research shows that behavioral techniques — the foundation of our program — are highly effective for PE. Our users report an typically go from lasting 1 minute to 5+ minutes after 6 weeks of consistent practice.

Results depend on your starting point and consistency, but here's what to expect:

• Weeks 1-2: Increased body awareness, better understanding of your arousal signals
• Weeks 3-4: Beginning to feel more control, reduced anxiety
• Weeks 5-8: Measurable improvements in lasting time (5x longer on average)
• Months 2-3: Significant gains (10x longer than when they started)

Key factor: Consistency matters more than anything. 10 minutes daily is better than an hour once a week.

Yes. Slow Down uses evidence-based techniques from medical research and clinical practice:

• Pelvic floor exercises — Recommended by urologists worldwide
• Cognitive-behavioral techniques — Proven anxiety reduction methods
• Breathing exercises — Safe relaxation techniques
• No pills, medications, or supplements required

The program was developed in collaboration with clinical psychologists and sexual health experts.

Not at all! In fact, we encourage you to continue having sex. However, we recommend:

• Communicate with your partner about what you're working on
• Try new patterns — old habits reinforce old responses
• Practice techniques during sex — breathing, start-stop, etc.
• Don't put pressure on yourself — training takes time

Absolutely! Many users without clinical PE use Slow Down to:

• Learn more about their body and sexual response
• Extend their lasting time even further
• Reduce performance anxiety
• Improve overall sexual confidence
• Practice semen retention techniques