Sounds like you need to stop masturbating and you should be ok after a few weeks
I stopped masturbating from past 3months. But its still being diffilicult to get complete erection just by my thoughts. I will get nly soft erections. When i feel to start intercourse with my partner I use my hand and get a better erection. But I couldn't hold it longer But more than few seconds which is verydifficult for penetration. Am feeling lot of embarassment and sad not able to make my partner happy.. feeling I did a Great mistake in life which I am making even m partner to suffer.. this is really a tell..pls help
Keep avoiding all porn and masturbation. Enjoy a good amount of foreplay with your partner, showing your love and appreciation of her body in various ways, but keeping intercourse out of the picture for now. Satisfy her orally. If you have an erection, allow her to give you a slow handjob, but continue for only so long if you are unable to ejaculate so as not to make this tedious for her. Eventually, you should improve to the point that you will ejaculate and your erections will be better, showing intercourse is then possible.
You can do some research in finding exercises which helps to strengthen your sexual system. Abdominal breathing is a good exercise for erection, extending time and expanding orgasm. Male deer exercise, kegel exercise, Satkriya are also popular and effective exercise. They are to be for a long period of time. They are based on kundaini yoga.. Regularity in doing exercise is prerequisite for success. Search groin area exercise and breathing exercises from Google websites.