I was listening to one of my favorite podcasts, The Cog Dog Radio, and her topic resonated with me right away so I wanted to put out a quick blog about it. I have spent the last 20 years working with children, their families, and then dogs in mental and behavioral health.
An area that is often overlooked is mindfulness, coping with stress through calm behaviors, sitting with our uncomfortable feelings, staying connected to the present. We are often focused on making sure we are physically and mentally engaging with our children and our dogs. From new toys, electronics, sports, brain games, long walks, and playing fetch, we are focused on releasing energy by using energy.
While these are important things to do with our dogs (and ourselves) we also have to remember that
It is ok to be bored.
It is ok to sit and watch the world go by.
It is ok to feel what we feel.
So what better time to talk about this than now, with the busy holidays.
Mindfulness with Our Dogs: Finding Calm Together
Mindfulness is the practice of being present in the moment, fully aware of our surroundings and feelings without any judgment on ourselves. It has incredible benefits for humans, including reduced stress, improved focus, and better emotional regulation.
So what does this have to do with our dogs and how can we even begin to teach and even know if they are experiencing these outcomes. We can't know what they are feeling or thinking. However, we can make note of what we observe in their behavior, their body language.
PLUS
mindfulness is another great opportunity to enhance the relationship with your dog while teaching them how to relax naturally.
By incorporating mindfulness techniques into interactions with our dogs, we create an environment where both humans and dogs can learn to slow down, breathe, and connect.
What Is Mindfulness with Dogs?
So what does this look like when it comes to our dog’s.
Mindfulness with dogs involves engaging in calm, intentional activities that promote relaxation and awareness. It's about being fully present with your dog, tuning into their needs and responses while practicing grounding techniques.
Just as mindfulness teaches you to focus on your breathing, notice your surroundings, and center yourself, dogs can learn to relax their bodies, slow their movements, and reduce their arousal levels. One of the ways they can learn to do this is through mimicing our behavior.
Did you know studies in neuroscience have shown the changes in the brain from meditative practices are heavily relied on from voluntarily slowing our breath.
Mindfulness Techniques for Humans and Dogs
As a mental health therapist, mindfulness is one of my favorite go-to methods to help children combat anxiety, anger, and other intense feelings. Not only does science back this method for lowering blood pressure, heart rate, and improving overall wellbeing in that moment, but it is a widley used method.
Here are some grounding techniques for humans, along with ways to practice them with your dog:
1. Slowed Breathing
- For Humans: Take slow, deep breaths in through your nose, hold for a moment, and exhale through your mouth. Put some numbers to it: count to 4 as you inhale, hold for 4, and count to 6 as you exhale to elongate your breathing and calm your nervous system.
- With Your Dog: Sit with your dog in a quiet space. Breathe deeply and slowly, encouraging them to mimic your calm energy. Dogs can mirror our breathing patterns, so your relaxation can help them slow down. You can use a harness and leash if your pup needs a little encouragement to sit in one spot.
2. Use Your Senses
- For Humans: Practice grounding by noticing what you can see, hear, smell, touch, and taste. Trying to locate these things quickly within the same space you are in. This 5-senses exercise helps bring you back to the present moment.
- With Your Dog: Engage their sense of smell by using gentle scent games, like scattering treats in the grass for them to find. This encourages dogs to "get out of their eyes and into their nose," redirecting their energy into calming activities.
3. Counting to 10
- For Humans: When you feel overwhelmed, pause and slowly count to 10. This simple technique creates a moment of stillness to reset.
- With Your Dog: Count aloud as you guide your dog through slow movements, such as walking calmly by your side or performing gentle stretches. Pair this with a calm voice and deliberate movements.
Social Learning and Relaxation
As Cog-Dog Radio’s podcast explains, shaping relaxation behaviors with traditional reinforcement (like treats or clickers) can sometimes lead to over-excitement in high-energy dogs. Instead, try using social learning, where your dog observes and mirrors your calm behavior.
For example:
- Lie down on the floor or sit in a comfortable position with your dog, follow the same breathing pattern mentioned above.
- Allow them to mimic your calm energy without creating a high-pressure environment.
- This approach is similar to how humans might practice yoga at home for personal relaxation, rather than focusing on "performing" in a class.
Why This Matters for Both Humans and Dogs
Mindfulness is about fostering authenticity—whether for you or your dog. By practicing mindfulness together, you:
- Strengthen your bond: Shared calm moments build trust and connection.
- Reduce stress: Both you and your dog learn to manage arousal levels.
- Promote natural relaxation: Instead of relying on external reinforcers, you teach your dog how to self-regulate.
Practical Exercises to Try
- Mindful Walks: Slow down on your walks. Let your dog sniff and explore at their own pace while you focus on your breath and surroundings.
- Calm Touch: Practice mindful petting by moving your hands slowly and deliberately. Notice how your dog responds to gentle strokes. Some dogs enjoy slow petting between the muzzle and skull.
- Quiet Observation: Sit outside together and simply observe the world. Pay attention to sounds, sights, and smells while sharing the moment. Try scattering feeding in the grass.
The Power of Connection
Using mindfulness with your dog is a gift that benefits both of you. It's a reminder to slow down, breathe, and embrace the simple joy of being present together. By practicing mindfulness, you and your dog can find calm, deepen your relationship, and navigate life's challenges with greater ease.
Remember, mindfulness is a journey—not a destination. Start small, be patient with yourself and your dog, and celebrate the moments of calm you create together. You may begin to see changes in your dog’s ability to calm themselves and truly rest without being on alert.
If you’d like to explore more about mindfulness and dogs, check out the insights shared on Cog-Dog Radio’s episode, “Heal Them, Heal Us: Slow Down”