Sensate Focus Techniques For Premature Ejaculation: How To Use Them To Last Longer


While it can be a source of embarrassment and anxiety, there are several techniques and strategies that can be employed to help men last longer in bed and overcome PE.

One such technique is Sensate Focus, a form of sex therapy that involves focusing on physical sensations and touch rather than performance or orgasm. Sensate Focus can help men become more aware of their bodies and learn to control their sexual responses, leading to longer-lasting and more satisfying sexual experiences.

Other techniques that can be used to help overcome PE include behavioral therapies, such as the stop-start and squeeze techniques, as well as exercises to strengthen the pelvic floor muscles. By combining these techniques with open communication with your partner and a positive attitude, men can learn to overcome PE and enjoy more fulfilling sexual experiences.

Key Takeaways

  • Premature ejaculation (PE) is a common sexual dysfunction that affects many men worldwide.
  • Sensate Focus is a form of sex therapy that involves focusing on physical sensations and touch rather than performance or orgasm, and can help men learn to control their sexual responses.
  • Other techniques to overcome PE include behavioral therapies, exercises to strengthen the pelvic floor muscles, and open communication with your partner.
  • PE can be a source of embarrassment and anxiety, but it is a treatable condition.
  • PE is not the same as erectile dysfunction (ED), which is the inability to achieve or maintain an erection.
  • PE can be caused by physical or psychological factors or a combination of both.
  • PE can be treated with a combination of therapy, medication, and lifestyle changes.
  • It is important to talk to your healthcare provider if you are experiencing PE or any other sexual dysfunction.

Sensate Focus Techniques

What are Sensate Focus Techniques?

Sensate Focus Techniques are a set of exercises that involve non-genital touching and exploration between partners. These techniques are often used in sex therapy to help individuals and couples overcome sexual issues such as premature ejaculation, erectile dysfunction, and low sexual desire.

The exercises typically involve a series of touch exercises that are designed to take the pressure away from sex, by reducing sexual anxiety and providing opportunities for you to explore your own and your partner’s body in new ways that don’t just focus on intercourse and orgasm.

How do Sensate Focus Techniques work?

Sensate Focus Techniques work by helping you become more aware of your body sensations and your partner’s body sensations. By focusing on the physical sensations and pleasure of touch, you can learn to become more present and mindful during sexual activity, which can help you last longer in bed and prevent premature ejaculation.

These exercises can also help you build trust and emotional closeness with your partner, which can improve your overall sexual relationship and increase your confidence in bed.

Benefits of Sensate Focus Techniques

There are several benefits to using Sensate Focus Techniques to stop premature ejaculation and last longer in bed:

  • Increased body awareness and comfort
  • Reduced sexual anxiety
  • Improved communication and trust with your partner
  • Increased pleasure and intimacy
  • Improved sexual performance and confidence

Overall, Sensate Focus Techniques can be a valuable tool for improving your sexual relationship and overcoming sexual issues such as premature ejaculation. By practicing these exercises with your partner, you can learn to become more present and mindful during sexual activity, which can help you last longer in bed and enjoy a more fulfilling sexual experience.

Steps to Practice Sensate Focus Techniques

Step 1: Setting the Mood

Before practicing Sensate Focus techniques, it is essential to create a comfortable and relaxing environment. Find a quiet and private place where you and your partner can be undisturbed for at least 30-40 minutes. Make sure you both are clean, well-rested, and comfortable. Wear loose, comfortable clothing or be naked if you prefer. Dim the lights, light candles, or play some soft music to create a romantic atmosphere. Remember, the goal is to reduce anxiety and increase intimacy.

Step 2: Sensate Focus Exercises

Start with the first Sensate Focus exercise, where one partner will be the toucher, and the other will be the receiver. The toucher will explore the receiver’s body, starting with non-sexual areas like the arms, legs, and back. Use different types of touch, such as light strokes, firm pressure, and caresses. The receiver should focus on the sensations and try to relax. After 15-20 minutes, switch roles, and the receiver becomes the toucher. Repeat the exercise, but this time, focus on the more intimate areas, like the chest, stomach, and genitals. Remember, the goal is not to have sex or reach orgasm, but to explore each other’s bodies and build intimacy.

Step 3: Gradual Progression

As you become more comfortable with the Sensate Focus exercises, gradually progress to more intimate touch and explore each other’s bodies in new ways. Experiment with different positions, touch, and sensations. Take your time and communicate with your partner about what feels good and what doesn’t. Remember, there is no rush, and the goal is to build intimacy and increase pleasure.

Step 4: Communication with Partner

Communication is essential when practicing Sensate Focus techniques. Talk to your partner about what you like and what you don’t like. Be open and honest about your feelings and desires. If you feel uncomfortable or anxious, let your partner know. Remember, Sensate Focus techniques are a journey, not a destination. It takes time, patience, and practice to achieve your goals.

Other Techniques to Last Longer in Bed

Kegel Exercises

One of the most popular techniques to last longer in bed is by doing Kegel exercises. These exercises target the pelvic floor muscles, which are responsible for controlling ejaculation. To do Kegels, simply contract and hold the muscles that you use to stop peeing mid-stream. Hold this contraction for a few seconds, then release. Repeat this exercise for 10-15 minutes every day.

Breathing Techniques

Breathing techniques can also help you last longer in bed. When you feel yourself getting close to ejaculation, take a deep breath and hold it for a few seconds. Then, exhale slowly. Repeat this process several times, and you may find that it helps you last longer.

Changing Sexual Positions

Another technique to try is changing sexual positions. Some positions may be more stimulating than others, so experiment with different positions to find what works best for you. You may find that certain positions allow you to last longer than others. It’s important to remember that no single technique will work for everyone. It may take some trial and error to find what works best for you. Don’t be discouraged if one technique doesn’t work – simply try something else. With practice and patience, you can learn to last longer in bed and enjoy more satisfying sexual experiences.


So that’s a roundup on Sensate Focus Techniques for Premature Ejaculation. Remember, this is not a one-time solution, but a process. By incorporating these techniques into your daily routine, you will be able to improve your sexual performance and bring back the spark in your relationship.

It’s important to keep in mind that everyone’s journey is different, and progress may not happen overnight. However, with patience, practice, and persistence, you will see improvement in your ability to control your ejaculation and last longer in bed.

Remember, it’s essential to communicate with your partner throughout the process. Let them know what you’re working on and ask for their support. By working together, you can create a safe and comfortable environment to explore and improve your sexual experiences.

Lastly, don’t forget to take care of yourself. Engage in regular exercise, eat a healthy diet, and get enough sleep. Reducing stress and anxiety can also help improve your sexual performance.

Thank you for taking the time to learn about Sensate Focus Techniques to Stop Premature Ejaculation and Last Longer in Bed for Men. We hope this article has provided you with the tools and knowledge to improve your sexual health and relationships. Remember, practice makes perfect, and with time and effort, you can achieve your goals.

Dan Becket
Hi. I'm Dan. I coach men on how to last longer in bed and how you can improve your ejaculatory control. I have helped thousands of men permanently stop premature ejaculation naturally with my personally developed training system. You can learn more about me here or skip straight to my outline on how to last longer in bed and start learning today. Best of luck. - Dan

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