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Sex bei der Sache bleiben

Wie man beim Sex bei der Sache bleibt

Sex kann so schön sein, wenn man es denn schafft, sich WIRKLICH drauf einlassen zu können. Aber wie schafft man das in einer Zeit des Multitaskings? Wir haben eine Expertin gefragt.

Eine Frage, die mir in letzter Zeit im Kopf herum schwirrt: Sex kann so toll und schön sein – warum ist es dann eigentlich so schwer, dabei fokussiert zu bleiben? Wir verbringen die meiste Zeit unseres Lebens damit, in Gedanken woanders zu sein, von einer Sache zur nächsten zu springen und sechs Dinge auf einmal zu tun; nie sind wir komplett im Augenblick anwesend. Aber was gut fürs Multitasking ist, ist schlecht für den Sex.

„Unser Gehirn ist sehr gut darin, gleichzeitig an verschiedenen Schauplätzen zu sein, an verschiedene Dinge zu denken, doch es hat sich herausgestellt, dass dies dem Sex überhaupt nicht gut tut“, so Dr. Lori Brotto, Gynäkologie-Professorin an der University of British Columbia, außerdem Psychologin und einer der führenden Köpfe in der aktuellen Forschung zu Sex und Achtsamkeit. Sex „erfordert Konzentration und Aufmerksamkeit. Wenn sich Frauen nicht gezielt auf den gegenwärtigen Moment fokussieren, wird ihr Gehirn weiterhin dasselbe tun, wie sonst auch, nämlich von einem Gedanken zum nächsten wandern.“

Als ich Dr. Brotto fragte, was für sexuelle Probleme aus dieser Art Abgelenktheit entstehen können, lautete ihre niederschmetternde Antwort: „So ziemlich alle.“ Abgelenktheit beim Sex wurde schon in vielen Studien mit geringem Verlangen in Verbindung gebracht, aber sie kann es auch schwieriger machen, überhaupt angetörnt zu werden. „Erregung ist kein Reflex, sondern setzt voraus, dass der Körper und das Gehirn miteinander kommunizieren“, erklärt Brotto. Wenn man in Gedanken woanders ist, kann rein körperliche Stimulation gar nichts erreichen.

Abgelenktheit beim Sex kann es auch schwer machen, zum Orgasmus zu kommen. „Wenn Frauen abgelenkt oder gedankenverloren sind, hat das einen unmittelbar negativen Einfluss auf ihre Fähigkeit, zum Orgasmus zu gelangen“, so Brotto. „Unaufmerksamkeit und Abgelenktheit beeinträchtigen wirklich alle Phasen des sexuellen Reaktionszyklus.“ Na toll. Wie kann man also diese Abgelenktheit verhindern und beim Sex bei der Sache bleiben? Hier die Tipps der Experten:

Achtsamkeit praktizieren

„Kurz gesagt geht es bei Achtsamkeit darum, langsamer und aufmerksamer zu werden“, sagt Dr. Shannon Chavez, Psychologin und Sextherapeutin aus Los Angeles, für die Achtsamkeitstraining ein fester Bestandteil ihrer Praxis ist. „Achtsamkeit kann etwas ganz Einfaches sein, wie herunter zu schalten, zu atmen und darauf zu achten, was der Körper einem sagt. Wir tun das in den seltensten Fällen, meist sind wir mit dem Kopf ganz woanders, aber wir sollten unserem Körper viel mehr Aufmerksamkeit schenken.“

Entspannen lernen

Lernt, euch in kleinen Augenblicken über den ganzen Tag verteilt zu entspannen, nicht nur vor oder während dem Sex. „Ich weiß, es hört sich nach einer leeren Floskel an, aber Entspannung ist viel mehr als nur das Gefühl kurz vor dem Sex“, sagt Chavez. „Entspannung sollte etwas sein, das man fest in seinen Tagesablauf integriert.“ Man kann sogar lernen, wie auf Knopfdruck zu entspannen. „Es ist wichtig, den Körper auf Entspannung zu konditionieren“, so Chavez. „Das hilft beim Sex sehr, denn wenn man sich mit dem Partner vereinigt, wird der Körper noch positiver reagieren.“

Die richtigen Rahmenbedingungen wählen

„Man sollte sich ein sicheres, stimulierendes Umfeld schaffen“, meint die kalifornische Paar- und Familientherapeutin Annie Chen. Ob ihr euer Telefon ausschaltet oder sichergeht, dass die Tür verschlossen ist: Wenn man äußerliche Ablenkungsmöglichkeiten ausschließt, wird es einfacher, auch die inneren zu verhindern. Und dann: „Macht euch bereit zum Sex“, sagt Chavez. Für sie ist zum Beispiel Musik „eine leider unterschätzte Hilfe, uns zu fokussieren. Alles, was die Sinne stimuliert, hilft uns, den Geist und auch den Körper zu entspannen.“

Atmen

Einer der besten Wege, die Aufmerksamkeit auf den eigenen Körper zu richten, ist, sich auf seinen Atem zu konzentrieren. „Atmen ist eine viel zu selten beachtete Möglichkeit der Selbstregulierung“, meint Chavez. Sie empfiehlt, die tiefe Bauchatmung zu üben, eine Technik, die auch beim Yoga und Achtsamkeitstraining angewandt wird. Dabei atmet man langsam und gleichmäßig durch die Nase ein und durch den Mund wieder aus. „Der Unterbauchbereich direkt unter dem Bauchnabel sollte sich ausweiten und wieder zusammenziehen, während man tief ein- und ausatmet. Man braucht nur etwa 30 Sekunden bis eine Minute, um die Chemie im Gehirn zu verändern und in einen entspannteren Zustand zu gelangen“, so Chavez.

Augenkontakt herstellen

Durch Augenkontakt kann man sich fokussieren, das Nervensystem regulieren und auch das Gefühl der Verbundenheit mit dem Partner stärken „Bereits von Geburt an lernen wir, durch Augenkontakt unser Nervensystem zu regulieren“, sagt Chavez. Wenn ihr beim Sex abgelenkt seid, „hilft die Kombination aus Augenkontakt und Atmung“. Zudem ist „Augenkontakt eine Form der Intimität, die dazu dient, die richtigen Stoffe im Gehirn auszuschütten, sodass wir uns sicher und mit dem Partner verbunden fühlen“, fügt sie hinzu.

Auf die Sinneseindrücke und die Lust konzentrieren

„Wenn man sich auf die Lust an sich konzentriert, bleibt man in der Gegenwart verankert“, sagt Chen. Es wirkt fast schon zu offensichtlich, aber auf die eigene Lust zu achten und darauf, was der Körper von Augenblick zu Augenblick spürt – statt die To-Do-Liste durchzugehen oder sich in anderen Gedanken zu verlieren – ist eine super Idee, um beim Sex fokussiert zu bleiben. Und wenn die eine Stimulierung euch nicht bei der Sache hält, probiert eine andere aus. „Verschiedene Arten der Stimulation wecken verschiedene Arten des Lustempfindens im Körper“, sagt Chavez. Bewegt euch anders, wechselt die Stellung, konzentriert euch auf ein bestimmtes Körperteil oder probiert Spielzeuge wie Dildos aus – die verschiedenen Stimulationen können es euch leichter machen, sich auf die Sache zu konzentrieren.

Üben, üben, üben

Es ist doch bei allem so: Je öfter und regelmäßiger man etwas tut, desto einfacher wird es. „Wenn man regelmäßig Achtsamkeitstraining macht, kann der Körper einfacher von einem Zustand in den anderen wechseln. Man kann dann bei der Arbeit weiter schnell und betriebsam sein, aber danach alles loslassen und sich nur auf die eigene Lust konzentrieren“, so Chavez.

Sich erlauben, abgelenkt zu werden

Auch wenn ihr alle Tipps verinnerlicht, wird es immer noch den ein oder anderen Augenblick beim Sex geben, in dem ihr nicht voll bei der Sache seid. Und das ist okay. Erlaubt euch die Ablenkung und lasst sie weiterziehen. „Es geht darum, sich der eigenen Abgelenktheit bewusst zu werden, um dann gezielt die Aufmerksamkeit wieder auf den gegenwärtigen Moment zu richten. Egal ob man sich dabei auf das Gefühl auf der Haut, Gerüche, Geräusche oder die Empfindung im Körperinneren konzentriert“, sagt Brotto. „Man sollte versuchen, bei den Gedanken, Gefühlen und Empfindungen zu bleiben, die lustbringend sind. Wenn man die Ablenkung bemerkt, sollte man das ganz meditativ sehen und sich sanft wieder der Lust zuwenden“, sagt Chen.

Lasst den ganzen kognitiven Kram ziehen, der für diesen Augenblick keine Bedeutung hat. Die Aufmerksamkeit auf die eigene Lust zu richten und eine Beziehung zu ihr aufzubauen, ist schon mal ein guter Anfang.

Text: Carolyn Yates

Dieser Beitrag wurde ursprünglich am 18. August 2019 veröffentlicht. 

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