More and more male specialists, as well as more and more premature ejaculation patients, are recognizing that control is the key to treating premature ejaculation. Dapoxetine, the current first-line drug for premature ejaculation at home and abroad. However, many patients do not continue with the medication after one year of taking it. In addition to the price factor, there is an important reason: Dapoxetine belongs to the prior use of drugs, if you do not take the drug, ejaculation latency time does not change, the patient’s ejaculation control basically does not have any improvement; In addition, the traditional medicine of Imusak after 8 weeks of taking the drug, ejaculation latency time can be extended from 1 minute to about 3 minutes, and the drug effect lasts for more than three months after stopping the drug. But after all, the drug cannot be taken for a long time, and 3 minutes is not a satisfactory result. Therefore, to solve the problem of premature ejaculation at the root, it is necessary to improve the patient’s self-control. The control of premature ejaculation relies on both mental and physical aspects. Therefore the exercise for control of premature ejaculation must also be carried out in both mental and somatic aspects. The physical exercise – Kegel exercise – is easy to learn, but it must be done for a long time (at least 6 months) to have an effect; while the mental exercise – simple meditation technique – the effect of exercise varies from person to person, from time to time, and from situation to situation. 1, somatic exercise – Kegel exercise Pelvic floor muscle exercise – Kegel exercise, originally a first-line conservative treatment plan for female stress urinary incontinence, can be found in Chinese qigong, martial arts and Indian yoga traces of it. In recent years it has been found to improve ejaculatory control in patients with premature ejaculation. Kegel exercises are based on the principle of strength training by squeezing and relaxing the pelvic floor muscles used to block urination, strengthening the urethral sphincter while increasing the muscle strength of urethral closure, which in turn prolongs the ejaculatory latency by actively contracting the urethral sphincter located at the tip of the prostate so that semen cannot be ejected past the urethral opening. The basic exercise consists of 3 sets of 8C12 slow speed pelvic floor muscle contractions, each movement lasting 6C8 seconds, 3-4 times per week for at least 6 months. The patient’s desire and perseverance to complete the above movements is critical in determining the success of this treatment program. Exercises can be performed in any state under any non-strenuous exercise, including car rides, watching TV, walking, etc. When you first start exercising, you can practice by imitating movements similar to the process of interrupting urination. 2, spiritual exercise – simple meditation exercises Meditation does not mean to become a Buddhist, practitioner or have spirituality, but simply to improve spiritual perception and control of consciousness. The practitioner needs to take a comfortable position lying or sitting in a relaxed flat position in an environment that should not be disturbed and take slow, deep, natural breaths. Pay attention to changes in your consciousness or senses, including thoughts, emotions, memories, feelings, etc. Whatever the change in feeling or consciousness, do not try to forcefully stop it, but simply tell yourself in your mind: I am remembering, anticipating, thinking or planning, etc. Then continue to relax your body, continue to do slow, deep, long, natural breathing, and continue to observe the change in your consciousness or feeling. You can also count the number of breaths in your mind silently, adjust them if you are uncomfortable, and fall asleep is also good. Simple meditation practice is to perceive changes in consciousness acutely under relaxed, natural conditions and to control the consciousness to focus on the breath. Keep practicing every day, short ones can be a few minutes, long ones can be several hours. After the practice feel very good spirit, mood is also good on the right practice. 3, the method of extending the latency time of ejaculation – the combination of mental control and physical control As long as the semen does not ejaculate through the urethra, the erect penis will not weaken. So the way to prolong the latency time of ejaculation is to choose the right time to strongly close the urethral sphincter. The choice of timing must be based on a keen awareness and control of the urge to ejaculate, and if you do not want to take medication for a long time, simple yoga meditation is the most effective way to improve mental control. Closure of the urethral sphincter, on the other hand, depends on the exercise of the urethral sphincter, also known as Kegel exercises, which must be practiced consistently over a long period of time and whose effects, once achieved, cannot be replaced by any medication. The practitioner does not have to worry about losing the experience of pleasure once, the experience of ejaculation again through the above method is far better than the superimposition of two brief periods of pleasure. Of course, if you are strong enough, determined enough, and have good muscle control, you can keep going. The last thing you need to do is to ejaculate your semen at the end of your sex life, otherwise the semen will remain in the prostate gland, and the pelvic congestion will not dissipate easily, leading to prostatitis, vesiculitis and other diseases over time. 4, delayed ejaculation tips When you feel that you are about to ejaculate, pull your penis out of the vagina, use your fingers to compress the root of the urethral spongy system belt or perineum to stop the ejaculation of semen, take a deep breath, contract the pelvic floor muscles until the urge to ejaculate eases, and insert the vagina again.