Pelvic floor exercises are widely recommended for improving male sexual health. However, growing evidence suggests that excessive tension in these muscles may actually worsen premature ejaculation (PE).

Why Constant Squeezing Might Backfire

Many men practice classic Kegel exercises—tensing the pubococcygeus (PC) muscle, which is responsible for stopping the flow of urine. This is often believed to help “hold back” ejaculation. But in many cases, the opposite happens: excessive squeezing increases sensitivity and accelerates climax.

Why does this happen? It comes down to the sympathetic nervous system, which becomes activated under stress, anxiety, and heightened arousal. This system directly triggers the ejaculation reflex. So if your pelvic floor is always tense, you’re stuck in a state of “ready to ejaculate.”

In contrast, the parasympathetic nervous system, which is active during relaxation, helps maintain erection and delays ejaculation.

Research from Sydney Pelvic Clinic shows that overactive pelvic floor muscles can contribute to PE. This is supported by clinical findings on PhysioPedia, which describe how stress can provoke involuntary pelvic tension and worsen sexual performance.

Strength Isn’t Control: Relaxation Matters Too

A strong pelvic floor is essential—it supports internal organs, improves posture, and contributes to sexual performance. But relaxation is equally important. Constant muscle tension may restrict blood flow, cause congestion, increase anxiety, and lead to hypersensitivity during sex.

The ideal goal is a balanced pelvic floor: strength, coordination, and the ability to relax on demand.

How to Properly Train the Pelvic Floor

To benefit rather than harm, perform exercises in a full cycle:

1. Kegel:
   Contract the PC muscle as if you’re stopping the flow of urine. Hold for 10 seconds.
2. Full relaxation:
   Release completely and relax for 5–10 seconds.
3. Reverse Kegel:
   Gently push outward, as if trying to initiate urination. Hold for 10 seconds.
4. Relax again:
   Let the muscles fully release and rest.

Repeat the cycle: squeeze — relax — push — relax for 10 repetitions, 2–3 times a day.

In a clinical trial by Rago et al., 2014, 82% of men with lifelong PE significantly improved their ejaculation control after 12 weeks of pelvic floor rehabilitation. Their average intravaginal ejaculation latency time increased from 40 seconds to 146 seconds.

Relaxation During Arousal: A Crucial Skill

Another essential skill is learning to stay relaxed during sexual stimulation.
Typically, stimulation (especially of the glans or frenulum) triggers a reflexive pelvic contraction, which brings you closer to ejaculation.

To counter this, consciously relax your pelvic floor and focus on breathing deeply.
Deep belly breathing helps engage the parasympathetic nervous system. It relaxes the lower abdomen and pelvic floor and reduces involuntary tension.

This is supported by NHS guidance from Imperial College, which explains that diaphragmatic breathing reduces pelvic floor overactivity and activates relaxation mechanisms.

Conclusion

• Strength without relaxation leads to tension and rapid ejaculation.
• A comprehensive approach—Kegels, Reverse Kegels, and breathing—creates the foundation for stamina and control.
• Staying relaxed during arousal is a key part of mastering your sexual response.

According to Health.com, exercise-based interventions may be just as effective as pharmaceutical treatments for premature ejaculation—without the side effects.