Pelvic Floor Awareness for Ejaculation Control

The Tip

While strengthening exercises like Kegels are commonly recommended for premature ejaculation, developing awareness and conscious control of your pelvic floor muscles is equally important. This mindfulness-based approach helps you recognize tension patterns and learn to relax these muscles during arousal:

Daily Awareness Practice: As shown in the image, set aside 5-10 minutes daily to sit comfortably and direct your attention to your pelvic floor—the hammock of muscles between your tailbone and pubic bone.

Tension Recognition: During your practice, alternately tense and relax your pelvic floor muscles, holding each state for 5-10 seconds. Focus on the subtle sensations and differences between the contracted and relaxed states.

Breathing Connection: Coordinate your breath with pelvic awareness—notice how your pelvic floor naturally descends slightly on inhalation and lifts on exhalation. This breath-pelvic floor connection can be used during intimacy.

Body Scanning: Regularly scan your body throughout the day to check for unconscious pelvic tension, which many men hold chronically without realizing it.

Arousal State Practice: Once comfortable with the basic awareness, practice maintaining a relaxed pelvic floor during mild arousal (such as during self-stimulation), gradually building tolerance for maintaining relaxation at higher arousal levels.

Why It Works

Pelvic floor awareness addresses several physiological factors involved in premature ejaculation:

• Chronic Tension: Many men with PE unconsciously maintain tension in their pelvic floor, which paradoxically lowers the threshold for ejaculation
• Sympathetic Dominance: A tense pelvic floor often correlates with an overactive sympathetic nervous system (fight-or-flight mode)
• Sensory Feedback: Improved awareness creates better recognition of pre-ejaculatory sensations
• Voluntary Control: Conscious relaxation of the pelvic floor can delay the ejaculatory reflex
• Arousal Regulation: Pelvic awareness helps modulate arousal levels before reaching the "point of no return"

Research shows that men who practice pelvic floor awareness techniques regularly report a 50-60% improvement in ejaculatory control after 8-12 weeks of consistent practice.

Quick Implementation

• Begin with 5-minute daily practice sessions in a quiet environment
• Use the position shown in the image—seated comfortably with a straight spine
• Place hands on lower abdomen as shown to enhance awareness of the region
• Progress from awareness during relaxation to awareness during mild arousal
• Use your journal in the dashboard to track improvements in both awareness and ejaculatory control
• Combine with diaphragmatic breathing for enhanced relaxation effects