High-intensity interval training might help with premature ejaculation

A study in China found that practicing high-intensity interval training for 7 minutes per day reduced premature ejaculation symptoms after day 12. Men with better attention regulation and those with larger increases in heart rate after sex tended to have fewer premature ejaculation symptoms. The research was published in the International Journal of Clinical and Health Psychology.

Premature ejaculation is one of the most common sexual dysfunctions among men. It is characterized by the inability to delay ejaculation during sex, often occurring after minimal sexual stimulation. This issue can prevent sexual partners from achieving orgasm, leading to frustration and dissatisfaction in sexual relationships. The resulting strain can diminish an individual’s self-esteem and self-confidence, and may even contribute to mental health issues like depression and anxiety.

The causes of premature ejaculation are varied and complex. They can include psychological factors such as anxiety, stress, or relationship difficulties, as well as biological factors like hormonal imbalances or irregularities in neurotransmitter function. Treatment options range from behavioral techniques and counseling to medications, often involving a combination of these approaches. However, these treatments frequently prove to be ineffective, and medications can come with unwanted side effects. As a result, many men discontinue therapy before finding a solution, leaving the problem unresolved.

Study author Caoyuan Niu and his colleagues wanted to test whether high-intensity interval training and a slow breathing intervention could help reduce premature ejaculation. They also hypothesized that higher overall levels of physical activity and better attention regulation would be associated with fewer premature ejaculation symptoms.

High-intensity interval training (also known as HIIT) is a workout regimen that alternates between short bursts of intense exercise and periods of lower-intensity recovery or rest. It is designed to maximize cardiovascular and metabolic benefits in a shorter amount of time compared to traditional steady-state cardio exercises. Slow breathing is a technique that involves practicing deliberate, deep, and slow breaths to promote relaxation, reduce stress, and improve overall respiratory function.

Free daily newsletter

To test their hypotheses, the researchers conducted a study with 76 heterosexual men aged 18 to 34. All participants were required to have a stable female sexual partner with whom they engaged in vaginal sex at least once a week. The participants were randomly assigned to one of three groups.

The first group practiced HIIT for seven minutes each day over a two-week period. The second group performed slow breathing exercises for the same duration, while the third group served as a control group, engaging in normal breathing exercises. The daily exercises were guided by instructional videos, and participants received 300 RMB (approximately $45) for their participation in the study.

To assess the effects of these interventions, the participants completed several questionnaires throughout the study. They filled out the Checklist for Early Ejaculation Symptoms to evaluate their symptoms over the six months prior to the study and continued to assess their symptoms daily during the study. They also measured their heart rates before and after each exercise session and after sex. Additionally, the researchers evaluated participants’ physical activity levels using the Physical Activity Questionnaire and their ability to regulate attention using the Attention Regulation subscale of the Multidimensional Assessment of Interoceptive Awareness scale.

Results showed that premature ejaculation symptoms decreased in the high-intensity interval training group and in the control (normal breathing) group, but not in the slow breathing group. On days 12, 13, and 14 of the intervention, premature ejaculation symptoms were lower in the high-intensity interval training group compared to the control group.

Further analysis revealed that attention regulation scores improved across all three groups. This finding suggests that regardless of the intervention, simply focusing on the exercises or breathing might enhance participants’ ability to regulate attention, a skill that appears to be linked to better control over ejaculation. Moreover, the study found that men who had better attention regulation and who experienced a greater increase in heart rate from resting to post-sex tended to report fewer premature ejaculation symptoms. This correlation hints at the possibility that both physical exertion and cognitive focus during sexual activity may play roles in managing premature ejaculation.

“Compared to the control group, the efficacy of two weeks of HIIT exercise in mitigating PE [premature ejaculation] symptoms suggests its potential as a novel treatment for PE,” the study authors concluded.

The study hints at the possibility of using specific physical training regimens to alleviate premature ejaculation symptoms. However, all the data collected were based on self-reports, which can introduce biases. Participants were aware of the study’s goals and the intervention group they were in, which could have influenced their responses—a phenomenon known as the Hawthorne effect. This effect occurs when individuals modify their behavior in response to being observed or because they know they are part of an experiment, potentially skewing the results.

Another limitation is the relatively short duration of the interventions. While the study demonstrated that HIIT can reduce symptoms of premature ejaculation in just two weeks, it is unclear whether these benefits are sustained over a longer period. Additionally, the study’s sample was limited to young men, which may restrict the generalizability of the findings to older populations or men with different health conditions.

Future research should aim to replicate these findings with larger and more diverse samples, including older men and those with varying levels of physical fitness. It would also be beneficial to explore the long-term effects of HIIT on premature ejaculation and to compare these results with other non-pharmaceutical interventions. Furthermore, continuous heart rate monitoring during the exercise sessions could provide more detailed insights into how physical exertion relates to sexual function.

The paper, “High-intensity interval training (HIIT) and slow breathing interventions alleviate premature ejaculation (PE) symptoms,” was authored by Caoyuan Niu, Guangju Wen, Daniel Ventus, Patrick Jern, Thomas J. Nyman, Yansong Li, and Pekka Santtila.