How to Delay Ejaculation?

I am 46 yrs old average built man with no major medical issues.
I started facing PIED issues few months back and then started with NO PMO.

I have left porn forever and have been free from it for last six months or so. I had done 150 days without porn and masturbation. Recently masturbated for few days ( five days in total).

Day 2

My NoFap starts once again.

I want guidance / support on an issue I face in relation to NO PMO.

My partner lives in different city and we meet after every two months. So whenever there is sex post NO PMO and separation, I do not last for long.

I am getting erections (75-80%). The precum which was excessive has reduced substantially.

I tend to loose a bit of stiffness during long duration foreplay ( beyond 10 min ). So I try to hurry up by giving her orgasms with fingers. But she wants foreplay and long duration penetration (with heavy, deep and full throttle ).

As I go for high speed ponding, I ejaculate against my desire. How to control ejaculation and increase Penetrative sex time ?

Thanks for your support, suggestions and feedback

 

Thanks for your reply.
Can you please give some references for those exercises?
Can you please share your age ?
Are your erections super hard ?

 

Thanks for your prompt reply.

Are your erections super hard and how long can you hold your erections post penetration ?

How is the quality of erection during penetration?

 

I am porn free for 120 days.
No Masturbation for 100 days.

But ejaculatory control needs to improve.

 

Thanks for your reply