Learning the battle-tested squeeze technique, an effective premature ejaculation exercise.
Everything You Need to Know About the Squeeze Technique (step-by-step)

Whether or not you enjoy foreplay, want to experiment with role-playing, or are interested in using sex toys, one thing is sure… all men desire to perform well in the bedroom.

If premature ejaculation keeps you from enjoying longer-lasting sex, the squeeze technique can help!

As one of many ways to treat premature ejaculation, this technique is a simple exercise that sex therapists recommend to help boost men’s sex life by prolonging orgasm.

Read on to learn all about the squeeze technique and if it’s right for you!

In this article:

Note: Read the whole article or scroll down to the KEY TAKEAWAYS section at the end of this article for a short summary.

FAQs:

  • The squeeze technique is an exercise that helps men suppress their urge to ejaculate during sex or masturbation to treat symptoms of premature ejaculation.
  • Begin sexual intercourse or masturbation as you usually would. When your levels of sexual arousal begin to climb towards orgasm, pause stimulation for a moment and use your fingers to squeeze the end of your penis where the head meets the shaft. Squeeze for as long as you need until your urge to ejaculate passes. Repeat this process as many times as needed.
  • Absolutely. Although not all men experience the same success when using this method, combining the squeeze technique with other treatments can be very advantageous!
  • Other practical options that help treat premature ejaculation include delay sprays, kegel exercises, sex therapy, prescribed medication, and specific dietary and/or lifestyle changes.

What Is the Squeeze Technique?

Also known as the “pause squeeze technique”, this exercise is proven in studies to be a practical approach to treating premature ejaculation.

The squeeze technique is a sexual performance exercise that helps men manually delay ejaculation to allow them to enjoy sex (or other sexual activity) for longer.

Also known as the “pause squeeze technique”, this exercise is proven in studies to be a practical approach to treating premature ejaculation.

This technique works by causing the bulbospongiosus muscle (one of many pelvic floor muscles) to contract (see the image below showing the group of male pelvic floor muscles), which helps to suppress the urge to ejaculate.

Male pelvic floor muscles strengthening with kegel exercises.
Male Pelvic Floor Muscles - 1. Body of Penis, 2. Bulbospongiosus Muscle, 3. Perineal Membrane, 4. Perineal Body, 5. External Anal Sphinster Muscle, 6. Rectal Canal, 7. Pubococcygeus Muscle, 8. Levator Ani Muscle, 9. Sacrum, 10. Iliac Crests Credit: SteadyFreddy®

The ischiocavernosus, bulbocavernosus and pubococcygeus muscles located between the anus and genitals help with each of these functions.

Immediately benefits of the squeeze technique: This method can help most in-the-moment urges to control levels of sexual arousal and delay ejaculation for longer.

Long-term benefits of the squeeze technique: With practice and experience, the squeeze method can help men gain more ejaculatory control even without manually compressing the tip of their penis.

How Does It Work?

With practice, this exercise can build confidence and stamina in bed without losing out on any of the feel-good sexual satisfaction.

When building ejaculatory control with the squeeze technique, timing and form are everything.

With practice, this exercise can build confidence and stamina in bed without losing out on any of the feel-good sexual satisfaction.

By squeezing the penis at just the right time between the head and the shaft in an area known as the “frenulum”, you’ll pinch the urethra shut for long enough to allow the sensation of orgasm to pass.

As seen in the image below, this slight pressure can give you the ability to pause sexual stimulation and control ejaculation as many times as needed until you decide to finally orgasm.

If you’re wondering just how much pressure is needed and where it should be applied to help delay ejaculation, we are here to tell you.

ALSO READ: Premature Ejaculation: A Man's Ultimate Guide

How to Perform the Squeeze Technique (and when to use it)

allow yourself to edge towards orgasm without tipping over to the “point of no return”.

The squeeze technique is straightforward to do!

If it’s your first time trying this technique out, we recommend doing it on yourself before teaching your partner. This way, you’ll find out what works best for you (i.e. finger position, pressure, duration, etc.).

Here’s a step-by-step guide on how to perform the squeeze techniques:

  1. As you’re experiencing sexual stimulation from yourself or your partner, allow yourself to edge towards orgasm without tipping over to the “point of no return”
  2. Once you experience the urge to climax, stop stimulation momentarily
  3. Place your index finger and thumb between the shaft and head of your penis and squeeze lightly
  4. Add as much pressure as you feel is comfortable and as long as necessary until the urge to ejaculate goes away
  5. Wait another 20-30 seconds before resuming sexual stimulation
  6. Repeat the process as many times as needed before allowing yourself to orgasm

There are many ways to use the squeeze technique to help you delay orgasm— both with and without your sexual partner present.

Some of the most common scenarios that men benefit from this exercise include:

  • Masturbation
  • During sexual intercourse
  • During oral sex

Other Effective Ways to Treat Premature Ejaculation

Aside from the squeeze technique, there are plenty of other effective ways to treat premature ejaculation and extend intercourse!

In the effort to solve sexual problems, whether that be erectile dysfunction, premature ejaculation, or any other male sexual dysfunction, it can be helpful to try out various treatment options to discover what works best for you.

Aside from the squeeze technique, there are plenty of other effective ways to treat premature ejaculation and extend intercourse!

Delay Sprays

Delay sprays are a practical solution to help men delay ejaculation that are made with a topical numbing agent to help decrease the sensitivity of the penis to help prolong sexual intercourse for up to 4 minutes longer.

Steady Freddy Delay Spray is a high-performing, safe, and effective formula approved by healthcare providers to treat and prevent premature ejaculation. Apply 2-3 sprays along the underside of the penis, wait 5-10 minutes, and prolong sex for up to an hour at a time!

ALSO READ: Delay Spray Clinical Trial Study

Kegel Exercises

Initially considered a female exercise to help improve vaginal muscle strength, kegels can benefit men too!

Kegel exercises work to strengthen your pelvic floor muscles, which helps improve ejaculatory control in men. Performing kegel exercises also help men improve the strength of their erections and boost sexual stamina!

Stop-Start “Edging” Technique

Like the squeeze technique, the start-stop “edging” technique helps men control their orgasms by manually preventing ejaculation.

As you get close to orgasm, pause all sexually stimulating activity until the sensation of orgasm passes.

The edging method can be repeated as many times as necessary or until you can’t longer handle the temptation.

Sex Therapy

Sex therapy is beneficial for individuals and couples to attend to get to the root of their sexual dysfunctions or frustrations.

Counseling can help men control ejaculation by:

  • Teaching strategies that help address and reduce sexual performance anxiety, stress, or depression
  • Helping men “unlearn” negative thought patterns or habits to help control ejaculation and prolong pleasure in the bedroom
  • Focusing on mindful techniques that encourage equal parts sexual arousal and ejaculatory control
ALSO READ: Sexual Performance Anxiety: What to Know

Prescription medication

Prescription medication may be a necessary solution for men who do not find success with other premature ejaculation treatment options.

Some beneficial prescription medications to help delay orgasm include:

  • Antidepressants
  • Analgesics
  • Phosphodiesterase-5 inhibitors (vasodilation medication)

Like any with other prescribed medication, speaking to your healthcare provider regarding potential risks or side effects is highly recommended.

ALSO READ: What's your best sex position? Let's find out.

KEY TAKEAWAYS

  • The squeeze technique is an effective sexual performance exercise that helps men boost stamina, prolong ejaculation, and treat premature ejaculation
  • By squeezing the penis before climaxing, men can suppress their urge to ejaculate and prolong sexual intercourse 
  • There are plenty of ways to use the squeeze technique to help you delay orgasm — both with and without your sexual partner present
  • Other effective ways to treat premature ejaculation include delay sprays, kegel exercises, the stop-start technique, sex therapy, prescription medication, and more!
Steady Freddy delay spray for men

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Medical Disclaimer: This article is for informational purposes only and is not intended to give medical advice or substitute for the medical advice of a physician.

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