The start-stop and squeeze techniques are the best-known behavioural approaches to premature ejaculation (PE). They are simple, free and can be practised in private. This page explains how they work, how they are usually described and what the research says. It is general information and not a medical assessment, and it is not a substitute for guidance from a qualified professional.
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What behavioural techniques are
Behavioural techniques train you to notice the sensations that come before ejaculation and to ease off before the point of no return. The aim is greater awareness and control over time. They do not change the body directly. They rely on practice, patience and, for many men, a willing partner.
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The start-stop method step by step
In short
- Choose a relaxed time and place, with no rush
- Stimulate until you feel close to the point of no return
- Stop all stimulation and wait until the urge settles
- Start again, repeat a few times, then allow yourself to ejaculate
- Practise regularly and progress gradually towards sex with a partner
- Choose a relaxed time and place, with no rush. Start on your own if that feels easier.
- Stimulate yourself, or have your partner do so, and pay attention to how arousal builds.
- When you feel close to the point of no return, stop all stimulation.
- Wait until the urge has settled and arousal has dropped, then start again.
- Repeat the cycle a few times, and then allow yourself to ejaculate.
- Practise regularly and progress gradually, for example towards sex with a partner, with penetration and then with movement.
It is normal for it not to work every time, particularly at first.
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The squeeze technique and its cautions
The squeeze technique is similar, but when you feel close to the point of no return, you or your partner firmly but gently squeeze the penis just below the head for a few seconds until the urge fades, and then start again. Take care:
- The pressure should be firm, not painful. Stop if there is pain, numbness or discomfort.
- Do not squeeze the head or the shaft of the penis hard, and do not use anything other than your hand.
- Do not use it if you have an injury, an infection, a condition of the penis or a bleeding or clotting problem, without speaking to a doctor first.
- If you are unsure how to do it safely, ask a doctor or a qualified therapist to explain it.
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Practising alone and with a partner
Many men start alone, because there is less pressure, and then move on to practising with a partner. Involving your partner often helps, because it makes the problem a shared one. Agree in advance that either of you can stop at any time, and talk about how it went afterwards, in a kind and non-judgemental way. See our guide for partners.
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What the research says
The International Society for Sexual Medicine (ISSM) guideline describes the evidence for behavioural therapy as modest. Studies have been small and of variable quality, and benefits tend to fade when practice stops. The European Association of Urology (EAU) guidelines do not make behavioural therapy the main treatment for lifelong PE. We cannot say how much the techniques help any one man, and we do not quote a success rate. For some men they are a useful first step, and for others they are one part of a wider plan.
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Common mistakes
- Expecting results straight away. These techniques usually need weeks of regular practice.
- Treating it as a test, with the clock running. Pressure tends to make things harder.
- Stopping too late, after the point of no return has passed.
- Practising only when you are very aroused or tense.
- Giving up after one or two attempts without discussing it with a professional.
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When to add other help
Consider adding other help if you have tried the techniques for a while without benefit, if anxiety is strong, if there is pain or an erection problem, or if it is affecting your relationship. A doctor can discuss other options, and a therapist can help with the psychological side. See our treatment options overview, pelvic floor exercises, sex therapy and counselling and when to see a doctor.