Nov 10 • General discussion
💪 How to build stamina 💪
Happy Monday!
How areee you, sexy people?
Im so happy to see here new people. Welcome to my community and thank you for your interest to my work, I hope I can share with you new knowledge and help you to connect with your bodies and self.
*Also if you have any questions or need personal attention or therapy - don't hesitate - you can always reach out to me in DMs.
I want us to focus today on our bodies 🤗 I say it often that sexology is fully about this connection - between body and mind.
so, lets dive in 🤿
In previous post I was talking about ridiculous numbers. no judgments but im sure none of us proud of 3 minute sex. So let's see what we can do to handle more 😮💨.
First of all, let's remember that we're not robots, but our bodies are capable of many amazing things if we take care of them and use it wisely.
Sexual stamina is about your nervous system, body, and emotional connection working together.
This works for both genders btw 🧐
👇Here’s what actually helps with building Stamina👇
1. Calm Nervous System
When you’re anxious, blood leaves your genitals and goes straight to your brain.
Slow breathing activates your parasympathetic system, the part that allows arousal, control, and relaxation.
The calmer you are → the longer you last → the better you feel.
2. Mindfulness > Performance
Mindfulness it’s clinically proven to improve arousal, desire, and control.
When your mind drifts, gently come back to your body.
Presence keeps you in pleasure instead of panic.
3. Strengthen Your Pelvic Floor
Yes, everyone has one.
Kegels improve control, intensity, and stamina for all genders.
Squeeze → hold 3 seconds → release.
Do 10 slow squeezes and 5 quick pulses daily.
Think of it as strength training for better orgasms.
4. Train your heart
Cardio = blood flow = better sex.
150 minutes of moderate exercise weekly improves circulation, hormone balance, and endurance.
You don’t need to be an athlete. just move. 🤾🏼
5. Take care of your sleep
Lack of rest tanks testosterone, energy, and desire.
7–9 hours is your real pre-game.
Good sleep = better recovery = longer playtime.
6. Watch the stimulators
Alcohol and weed can numb sensitivity and delay orgasm.
A glass of wine = relaxation.
Half a bottle = disconnection.
7. Dont skip foreplay 🙊
Sex ALWAYS starts way before a bedroom.
Full arousal for many women takes 15–20+ minutes - it’s biology.
Slow build = more intensity + natural stamina for both partners.
Rushing kills desire.
8. Use your mouth
...to speak 😏
Quick check-in after (or any convenient time): “What do you like the most? Less of? Try next?”
Couples who communicate about sex have way higher satisfaction and less pressure.
Talking is also a foreplay.
What helps you stay present and go the distance?
breath, movement, mindset, something else?
Drop your best hacks below 👇
— Irina 🖤
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💪 How to build stamina 💪
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