Edging Timer and Trainer

Ejaculation Control

Ejaculation control is the learnable skill of delaying or modulating ejaculation, and you train it in the phase of arousal before orgasm. In that phase the level of arousal can still be controlled. You train ejaculation control with the start stop technique and the squeeze technique, two behavioural techniques, and with pelvic floor exercises. Edging brings them together in one practice session. Every time you edge, you practise orgasm control, holding off the orgasm and the ejaculation it brings. As your control grows, you last longer before you ejaculate, and that staying power is your sexual stamina.

Ejaculation control ends at the point of no return, the signal to ejaculate, after which ejaculation can no longer be delayed, whatever you do.

• Premature ejaculationAn involuntary condition.
• Ejaculation controlA skill, trained by repetition. Psychologists and sex therapists treat ejaculatory control as a skill.

To control ejaculation, train with the start stop technique and the squeeze technique, each applied just before the point of no return. They are the two techniques taught for premature ejaculation.

• Start stop techniqueStop, wait until the urge goes away, then resume.
• Squeeze techniqueFirm pressure where the head of the penis joins the shaft.

In a Body Zen session both techniques run against a paced beat, in four steps.

1. Build up Stimulate up to the arousal phase before orgasm, where arousal can still be controlled, and report that level on the 1 to 10 arousal scale.
2. Stop or squeeze Stop stimulation until the urge to ejaculate goes away, or apply the squeeze technique where the head of the penis joins the shaft.
3. Resume Carry on at the session beat and repeat the cycle three or four times in a session. Train alone first, then carry both techniques into sex with a partner.
4. Read the debrief It says control held or not for that session, one session at a time, and you set the next session from it.

Pelvic floor exercises are taught beside the start stop technique and the squeeze technique for premature ejaculation.Continue to premature ejaculation exercises

Premature Ejaculation Exercises

Premature ejaculation exercises are the exercise families taught for the condition. Premature ejaculation means ejaculating earlier than you or your partner would like during sex.

• Lifelong premature ejaculationDates from the first sexual experience.
• Acquired premature ejaculationStarts after a period of sex without the problem.

Pelvic floor training leads the exercise list for premature ejaculation, with the start stop technique, the squeeze technique and box breathing beside it.

• Kegel exercisesDone between sessions, with a reverse kegel at every stop.
• Start stop techniqueRehearsed inside every session, on the session beat.
• Squeeze techniqueRehearsed inside sessions when a stop needs pressure.
• Box breathingDone in the slow part of every wave, on the session beat.

Kegel exercises are the pelvic floor training on that list, and you do them with no equipment.Continue to kegel exercises

Kegel Exercises for Men

Kegel exercises for men train the pelvic floor muscles, the layer that supports the sphincter muscle of the urethra. Do kegel exercises first to learn to move your pelvic floor muscles at will, then keep doing them to make your pelvic floor muscles stronger, and release the same muscles at every stop of a Body Zen session.

• The kegel trainer for men device familySenses, stimulates or loads the contraction.
• The reverse kegel at every Body Zen stopEvery stop in a Body Zen edging session is a reverse kegel. You drop your pelvic floor as your hands come off, and the summary reports whether control held.

Identify the muscles before counting anything.

1. Find the pelvic floor muscles Squeeze as if stopping urine from coming out.
2. Check the squeeze in a mirror On a correct squeeze the base of your penis lifts and your scrotum rises. A finger on the perineum, the skin between the scrotum and the anus, feels the muscles tighten. A visible move in your belly, buttocks or thighs means the squeeze uses the wrong muscles.
3. Hold Contract the muscles for five seconds, then relax them fully. As you get stronger, lengthen the hold up to ten seconds.
4. Quick squeezes A kegel squeeze works at about two thirds of your full strength, not at full strength. Each set adds ten quick squeezes after the slow holds. A quick squeeze tightens the pelvic floor for one second and releases the pelvic floor fully for two seconds. The slow holds build the pelvic floor's staying power. The quick squeezes build the fast squeeze you use at the point of no return.
5. Build up Start with three sets of ten holds a day, and build up to five sets.
6. Position Start lying down, where the pelvic floor is easiest to feel, then do your sets sitting and standing as the holds get easier.

Kegel squeeze

Lifts the pelvic floor muscles up and in.

• Squeeze three places at once. Tighten around your anus, draw the base of your penis in towards your body, and hold back urine. Your whole pelvic floor lifts.
• Keep breathing while you hold, and do not push down. Keep your buttocks, thighs and belly loose, so the pelvic floor does the work.
• Hold for five seconds, let go fully, then go again.
• Lengthen the hold up to ten seconds before you add sets.
• Longer holds last twice as long as short holds, and you let go fully between holds.

Reverse kegel

Lowers the pelvic floor muscles, where the kegel squeeze lifts them.

• Breathe deep into your belly and let the pelvic floor muscles drop and widen, the way the pelvic floor lets go when you start to pee.
• Keep it gentle, with no straining.
• Do a reverse kegel at every stop of an edging session, while the urge to ejaculate fades.

If a kegel hurts, stop the set and see a doctor.

1. 1Pelvic floor muscles
2. 2Bladder
3. 3Prostate
4. 4Urethra
5. 5Pubic bone
6. 6Rectum
7. 7Tailbone
8. 8Penis
9. 9Testicle

1. Pelvic floor muscles
2. Bladder
3. Prostate
4. Urethra
5. Pubic bone
6. Rectum
7. Tailbone
8. Penis
9. Testicle

The parts of the male pelvic floor in the figure, each under its medical name.

Pelvic floor muscles

The muscle sheet that stretches from the pubic bone at the front of the body to the tailbone at the back.

Pubic bone

The front anchor of the pelvic floor muscles.

Tailbone

The back anchor of the pelvic floor muscles.

Levator ani

The bulk of the pelvic floor muscles, the larger of the two main muscles.

Coccygeus

The smaller of the two main pelvic floor muscles.

Bladder

The organ that holds urine, supported by the pelvic floor muscles.

Urethra

The tube that carries urine out of the body, supported by the pelvic floor muscles. The pelvic floor muscle layer supports the sphincter muscle of the urethra.

Prostate

Held in place by the pelvic floor muscles in men.

Rectum

Where stool collects before it leaves the body, supported by the pelvic floor muscles.

Anus

The opening the pelvic floor muscles support at the back.

Ischiocavernosus and bulbocavernosus

The two muscles in the pelvic area that surround the penis and are active during an erection. At ejaculation the bulbocavernosus contracts in rhythmic bursts that push semen out.

One kegel set has five parts, and you need no equipment to do it.

1. Find the muscle One squeeze as if stopping urine, once at the start of each set.
2. Slow kegel Squeeze and hold for five seconds, then let go. As you get stronger, lengthen the hold up to ten seconds.
3. Full release Relax the pelvic floor completely, and rest as long as the hold lasted. Then start the next squeeze.
4. Repetitions Ten holds per set.
5. Sets per day Three a day to start, building up to five.

The kegel squeeze and the pelvic floor release train the same muscles in two directions. The daily kegel sets build the squeeze. During stimulation you keep the pelvic floor relaxed, and at each stop you take a deep breath in and a long breath out. The squeeze builds the muscle, and the release keeps control.

Your training week brings the squeeze and the release together.

1. Daily kegel sets Squeeze as if stopping urine, hold for five seconds, release fully, three sets of ten a day, building up to five sets.
2. During stimulation Keep the pelvic floor relaxed while you stimulate.
3. At each stop Drop the pelvic floor in a reverse kegel, take a deep breath in and a long breath out, then resume on the session beat.
4. Start stop sessions three times a week, inside a 12-week block.

Do male kegel exercises really work? Yes, in trials they did. Kegel exercises strengthen the muscles that surround and support the genital area, and the pelvic floor trials measured the control that training gives you. The same training helps your erections too. In a trial of 55 men with erection problems, 40% reached normal erections after pelvic floor exercises with biofeedback.

• 33 of 40men with lifelong premature ejaculation gained control after 12 weeks of pelvic floor training.Pastore and colleagues, 2014
• 12 weeksthe length of the pelvic floor trials, where more than half the men gained control.Pastore and colleagues, 2012 and 2014
• 5 trialspooled in a 2026 review, where pelvic floor training paired with breathing exercises or a training device gave the best result.de Oliveira and colleagues, 2026

Start Stop Technique

The start stop technique stops stimulation just before orgasm, waits until the urge to ejaculate goes away, then resumes. Repeat the cycle, and you learn to feel the phase of sexual arousal just before orgasm. Edging grew out of the start stop technique.

The loop has three moves. In Body Zen the app tells you when to stop and when to start again, so you never have to guess.

1. Stop Stop stimulation just before orgasm, when the urge to ejaculate rises.
2. Wait The pause lasts about 30 seconds, or until the level of arousal has diminished and the urge goes away.
3. Resume Start again on the next session beat, and repeat the cycle three or four times in a session.

Body Zen runs the start stop cycle in waves, and your training level sets how hard each session is, from the number of waves to the fastest pace. Your training level rises on its own as you train. In each wave of a session, the beat you stroke your penis to speeds up, you get close to orgasm, then you rest.

At training level 1 a session is 2 waves, about 6 minutes, never faster than a pace of 300 a minute. At training level 6 a session is 7 waves, about 26 minutes, up to a pace of 1000 a minute. Each training level makes holding off a little harder than the level before.

To move up a training level, complete the level's number of full sessions, then hold two sessions in a row. Holding a session means reaching the planned end without ejaculating, and bringing yourself back down from close to orgasm in at least half the waves. Two early finishes in a row, well before the planned end, move you back down a level.

Each wave ends hands off, the stop of the start stop technique performed against a clock. The squeeze technique adds the pressure the stop leaves out.Continue to the squeeze technique

Squeeze Technique

The squeeze technique applies firm pressure to the head of the penis to decrease the level of arousal. It is also called pause-squeeze and stop-squeeze.

• Start stop techniqueWaits hands off.
• Squeeze techniquePresses, then waits.

The squeeze has three moves.

1. When Squeeze when the urge to ejaculate rises, before the point of no return.
2. Place the pressure where the head of the penis joins the shaft. Use whichever grip feels comfortable, two fingers on top and your thumb underneath, or your index finger behind and your thumb in front.
3. How long Hold the squeeze for several seconds to 30 seconds, until the urge fades, then wait about 30 seconds before resuming.

Watch the squeeze technique7 seconds

1. 1Squeeze here, where the head joins the shaft
2. 2Two fingers on top
3. 3Thumb underneath
4. 4The shaft

1. Squeeze here, where the head joins the shaft
2. Two fingers on top
3. Thumb underneath
4. The shaft

1. 1Squeeze here, where the head joins the shaft
2. 2Index finger behind
3. 3Thumb in front
4. 4The shaft

1. Squeeze here, where the head joins the shaft
2. Index finger behind
3. Thumb in front
4. The shaft

The squeeze technique presses on the penis, and your pelvic floor muscles work beside that pressure in two directions, tightening in kegel exercises and relaxing in the recovery break.

• TightenThe kegel exercises for men above tighten the pelvic floor muscles.
• RelaxThe recovery break in a Body Zen session relaxes the pelvic floor muscles.

In the edging trainer's guided levels, you rehearse the start stop technique, the squeeze technique and the reverse kegel release together.Continue to the edging trainer

Edging Trainer

The edging trainer is the guided edging timer that runs online in your browser. In the edging trainer's guided levels, you rehearse the start stop cycle, the squeeze and the reverse kegel release on the session beat, and each level sets the session's length and edge target.

• A generic interval timerCounts the same fixed intervals whatever happens.
• Vibrating devices sold as edging trainersA device, not software.
• The Body Zen edging trainerA web app for Android, iPhone and computer that speeds the beat up and slows it down in waves, tells you afterwards how you did, and is free with no account.

A session runs through the stages below, start to finish.

1. Choose your guided level Pick one of six guided levels. Each level sets how long the session lasts and how many times you stop close to the point of no return.
2. Follow the beat Press start, and a beat on screen and in sound paces every stroke. It speeds up and slows down in waves, so you rehearse getting close and pulling back.
3. Tap the arousal number The arousal scale runs from 1, calm, to 10, the point of no return, and you tap the scale whenever your arousal changes. At 8 the app tells you to stop, while you are still in control.
4. Read the session summary When the session ends, read the summary, check whether you held control, and take the next session the summary suggests.

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Here you are 11 seconds into a fast part of wave 1 of 2, at a pace of 216 a minute after one tap on Faster. Your arousal is 5, your grip is Strong and Squeeze is off. Ease back and Faster sit in the lower corners of the ring. Each number on the screen matches the part with the same number in the list.

1. 1Hide screen and the header icons Tap Hide screen, or press Esc, to cover the whole screen with a plain page and pause the session. With the other header icons you pause the session, turn the sound on or off, open a calm view with only the ring, show tips for every control, and open feedback.
2. 2Session numbers Elapsed is the time since you pressed start. Active is the time you spent stroking. Edges mastered counts each time you got close and backed off. Strokes counts every stroke you made in time with the pace.
3. 3Wave and its time Which wave you are in, and how long the current part of the wave has run. A wave is one cycle in which the pace builds, you get close to orgasm, then you rest.
4. 4Now, and what comes next Your pace now, and the next change with a countdown, for example down to a pace of 35 a minute in 14 seconds.
5. 5The thin outer circle The journey ring fills slowly around the rim as you train, and slides back a little after an early finish.
6. 6The heart The heart swells as your arousal and the pace rise, strains near the brink, and settles during a rest.
7. 7The line, left half The pace you just followed. The line travels from right to left.
8. 8The line, right half The pace coming up. Taller, tighter waves mean faster strokes, so you see a change before it arrives.
9. 9Your pace in BPM Your pace, counted per minute. Each beat is one stroke, up or down.
10. 10The rising light Follow the rising light with your hand. The light rises through the ring on one beat and falls on the next.
11. 11The thick light in the ring Your grip shows in the thickness of the light, thin on Soft and thick on Strong++. With Squeeze on, the light firms and eases within each stroke.
12. 12Ease back Tap Ease back when the pace feels too quick. After a tap on Faster, it takes one Faster step back. At the planned pace, up to two more taps slow the slow and medium parts by 15% each, while the fast parts keep their planned pace, so each wave still climbs to the edge.
13. 13Faster Tap Faster when a wave feels easy, and the fast parts of this session speed up. Each tap adds 30% to the planned pace of the fast parts, up to three taps. Beside Faster you see how many taps you have used. Faster returns once your arousal is below 6.
14. 14The gold bar Your arousal right now fills the gold bar, from the last arousal number you tapped.
15. 15Building Your arousal shows as one of four states, Calm, Building, High or Very high.
16. 16Arousal scale, 1 to 10 Tap the arousal scale whenever your arousal changes, and the app guides your session from the number you tap. At 8, you stop.
17. 17Four bands Calm, Plateau (where you train), Edge, and Brink, just before the point of no return.
18. 18Grip Choose how firmly to hold your penis, Soft, Balanced, Strong or Strong++. Your choice glows underneath.
19. 19Squeeze Your grip firms at one point of each stroke, with a light squeeze in the slow parts of the wave and a strong squeeze in the fast parts.
20. 20Pause Tap Pause to stop the beat and the clock.
21. 21Recovery break Tap when you get close. The beat stops, a hands-off countdown runs, then the pace picks back up gently.
22. 22Finished Tap when you ejaculate. The session ends and is saved.
23. 23Trophy and clock Your challenges, and every session you have saved.
24. 24Level and settings Your training level and the full sessions left before the next level, the settings, and a short tour of Body Zen.

Six guided levels take you from your first session to the hardest one, and you pick one before each session. Your training level is separate and rises on its own as you hold sessions. Each guided level sets how long you train, how many times you stop just before orgasm, and how fast the pace you stroke to gets.

1. Guided normal levelFoundation and Baseline12 minutes of practice3 stops before orgasmSlow and steady, a pace of 35 to 75 a minute
2. Guided level 1Intermediate Alternation20 minutes of practice4 stops before orgasmBuilds and drops in waves, a pace of 40 to 125 a minute
3. Guided level 2Advanced Stamina Surge35 minutes of practice6 stops before orgasmShort, fast surges, a pace of 60 to 200 a minute
4. Guided level 3Sustained High Cadence45 minutes of practice7 stops before orgasmFast waves you hold for longer, a pace of 60 to 300 a minute
5. Guided level 4Extreme Longevity Mastery60 to 90 minutes of practice8 stops before orgasmSprints, a pace of 100 to 250 a minute, with bursts up to 700
6. Guided level 5The Blur35 minutes of practice9 stops before orgasmBursts, a pace of 700 to 1000 a minute

Metronome Edging

Metronome edging means you stroke your penis in time with a beat, one stroke per beat, the way a musician plays to a metronome. Metronome edging paces every stroke, because you tend to speed up without noticing as you get close to orgasm, and that rush is what takes you past the point of no return.

With Body Zen setting the beat, the app keeps the pace in the heat of the moment, so your attention stays on how close you are. The beat starts slow and rises towards the fastest pace of your training level, so you train to stay in control at a faster and faster pace.

Every wave is a small challenge, a beat a little faster than you are used to. Holding off through one wave is a small win, and the wins add up. Two held sessions in a row, once the level's full sessions are complete, move you up a level, and the next level raises the challenge again. When a waves session feels easy, tap Faster to step up the pace, and tap Ease back to step it back down.

The numbers on the session screen are listed below with their meaning.

The ring

The number in the middle is your pace right now, counted per minute. Stroke once per beat, and let the app drive the tempo.

Beats per second

The same pace, per second. A pace of 0.20 a second is one stroke every five seconds. The per-second number helps at slow speeds, when a stroke every few seconds is easy to rush.

Next change

Top right warns you before the pace changes. 160 BPM in 00:45 means the pace rises to 160 a minute in 45 seconds, so the jump never takes you by surprise and you can breathe and get ready.

Strokes

Counts every beat you have stroked to in this session, so you can see how much stimulation you took without ejaculating.

Rest

When a wave ends, the beat stops. Keep your hands off until the next wave starts. The pause between waves is where the urge fades and you learn to bring yourself back down.

When the session ends, the summary opens on one word, Held or Finished early, and shows how long the session ran.Continue to edging practice

Edging Practice

Edging practice means you edge in repeatable sessions, and a short summary after each session shows how you did.

Edging means staying highly aroused for a long time without reaching orgasm. You get close, back off, and go again. You can edge alone or with a partner, and Body Zen starts you alone.

Every Body Zen session builds your ejaculation control, because every edge teaches you to feel the moment just before the point of no return.

A guided session is one sitting of 12 to 60 minutes, up to 90 minutes on the longest level. Each guided session starts from the level you pick, repeats the first three stages wave after wave, and ends with your summary.

1. Build-upYou stroke to the beat, and your arousal climbs.
2. EdgingYou get close to orgasm and stop at 8. The app counts each edge.
3. RestHands off while the urge to ejaculate fades, then the next wave.
4. SummaryHeld or Finished early, with your own numbers.

After every session the app shows a short summary built from your own numbers.

Crossed to 8?

Whether you crossed to 8 on the 1 to 10 arousal scale.

Edges

How many edges you took.

Pace

The pace you held before crossing.

Next session

One proposed change for the next session, and one tap undoes it.

Your first session has two waves. Twice you build up, get close and stop, then rest with your hands off. If you never go past the point of no return, the summary opens on Held, with how long you lasted and how many edges you took.

Tap your arousal honestly as it changes, 5 as you warm up and 7 as you get close. The app uses your arousal number to pace you during the session and to judge in the summary whether you held control.

Ejaculation control builds in four stages. In stage one you stroke with a dry hand and stop fully at the point of no return. In stage two you stay near the point of no return and slow the stroke or lighten the stroke instead of stopping. In stage three you add lubricant and repeat stage one and stage two, because lubricant brings the urge to ejaculate on faster. In stage four you use the same stops and the same slow strokes during sex with your partner. Body Zen paces stage one with the stops in every wave and stage two with the slow part of every wave.

Edging challenges set your practice sessions a goal, from lasting 5 minutes to training three times in seven days.Continue to edging challenges

Edging Game Challenges to Last Longer

An edging challenge, or orgasm control challenge, is one practice session with one goal, for example lasting 10 minutes without ejaculating while Body Zen guides you. At the end you see whether you passed, the points the session earned, and your best score so far. Challenge yourself to become a master of ejaculation control, or join the edging game clash and compete with other men on the public scoreboard.

A clear goal turns practice into a test you can pass, and each pass shows you how far your control has come.

• 

  Hard challenges

  Hard challenges run one fast pace for everyone, and the pace keeps its full speed from start to finish, even when you get close to orgasm. Hard challenges can run beyond the fastest pace of your training level. Each recovery break costs points, and your fourth recovery break ends the challenge.

  1. Steady Zones, 10 minutes at a pace of 200 a minute while the grip changestraining level 2
  2. No Break Climb, 10 minutes rising to a pace of 348 a minutetraining level 2
  3. Long Clean, 28 minutes rising to a pace of 284 a minutetraining level 3
  4. Overclock, 4 minutes with spikes to a pace of 900 and 1000 a minutetraining level 4
  See the hard challenges
• 

  Last 5 to 120 minutes without ejaculating

  Masturbate with Body Zen setting the pace, and win the jerk off challenge by holding off ejaculation until the clock runs out. Of the 19,139 men on the scoreboard, 18,939 have lasted 5 minutes and only 1,201 have lasted 30 minutes, so pass the 30-minute challenge to hold off longer than most men on the scoreboard.

  1. 5 minutesfrom your first session
  2. 10 minutestraining level 2
  3. 15 minutestraining level 3
  4. 20 minutestraining level 4
  5. 30 minutestraining level 5
  6. 45 minutestraining level 5
  7. 60 minutestraining level 6
  8. 90 minutestraining level 6
  9. 120 minutestraining level 6
  Take the 5-minute challenge
• 

  Come back from the edge

  Get close to orgasm and tap 8 on the 1 to 10 arousal scale, then bring yourself back down to 5 or lower within 30 seconds.

  1. 1 edgetraining level 2
  2. 3 edges in one sessiontraining level 3
  Take the edge challenge
• 

  Stay near the edge

  Hold at 7 to 9 on the arousal scale, close to orgasm and still in control, for 2 or 5 minutes in total during one session.

  1. 2 minutestraining level 4
  2. 5 minutestraining level 5
  Take the near-the-edge challenge
• 

  Train every week

  Train three times in seven days. Any session counts, and your third session within the seven days passes the challenge.

  1. 3 sessions in 7 daysfrom your first session
  Start the training week

Your training level rises on its own after held sessions, so the harder challenges open when your practice is ready for them.

Staying calm while you get close is the last part of edging practice.Continue to meditation and sex

Meditation and Sex

Sexual meditation and mindful sex keep you calm from inside the session itself, for example in the pause after you stop at 8, not as general advice to relax.

• Sexual meditationYou focus on sensation and how your body feels right now, for example your breath and the feeling in your pelvis, instead of the goal of ejaculating.
• Mindful sexYou stay present during sex instead of lost in thought, noticing your partner's touch instead of worrying about ejaculating too soon.

In a Body Zen session, sexual meditation and mindful sex mean the same thing, calm attention to your arousal while you stroke to the beat.

Box breathing is slow breathing in four equal steps. You breathe in for a count of four, hold for four, breathe out for four, and hold for four. In a session you count on the beat instead of in your head, during the slow part of each wave.

Box breathing helps because slow breathing keeps you calm while your arousal rises, and when your body is calm, ejaculation is easier to hold back. At the stop, take one deep belly breath. As your arousal climbs, switch from box breathing to a longer breath out, for example in for four and out for six.

Lasting longer in bed has a mental side as well as a physical one. The mental side of lasting longer is staying calm and knowing how aroused you are, which shapes how sex feels, not only how long it lasts. The start stop technique and the squeeze technique are standard approaches for premature ejaculation. A paced session gives you a place to train calm and arousal awareness.

Worry about how long you last goes with ejaculating sooner. In a study of 3,016 men, the men with premature ejaculation had higher anxiety scores. Box breathing and the arousal scale keep your attention on your body instead of on performance anxiety.

Worry about how long you last can also take your erection away. Performance anxiety affects 9 to 25% of men, and it feeds both ejaculating too soon and losing an erection.

Ejaculation runs mainly on the sympathetic nervous system, the body's fight or flight side. Small studies have found more stress-side nervous activity at rest in men with lifelong premature ejaculation. Slow breathing at every stop brings you back towards calm, and so does Zen Mode, the guided voice in the rests.

Body Zen questions

Research behind Body Zen