A Dog´s Guide to Mindfulness

Self-Soothing Somatic Techniques from Canines

As a self-professed dog lover, I am happy to champion their benefits. In addition to reports of dog owners living longer and the emotional support benefits they offer, dogs present us with simple self-soothing techniques that activate their parasympathetic nervous systems (rest and digest), especially in times of stress and anxiety when our sympathetic (fight or flight) responses are triggered. In the midst of a chaotic world, we turn to breathing exercises, stretches, and yoga poses to calm our minds and bodies. Our loyal companions have their own instinctive self-soothing techniques, often as effective as any human practice.

Breathing to Calm

Dogs naturally regulate their emotional state through controlled breathing. After a stressful event, many dogs take a deep breath through their nose, followed by a short, quick inhalation, and then a slow exhale. This pattern of deep inhalation activates their parasympathetic nervous system, helping them relax and prepare for sleep. It’s akin to the mindful breathing techniques we humans use to regain composure.

The Downward Dog Stretch

Dogs also instinctively engage in a "downward dog" stretch, lowering their front paws while lifting their hindquarters into the air. This full-body stretch releases tension in the back, neck, and spine, allowing the dog to reset both physically and emotionally. It’s not just for flexibility—it’s a somatic method to regain calm and centre themselves after stress. Any yogi has experienced this pose before (don’t forget the upward-facing dog) and may not have considered its origin or the benefits for self-regulation.

The Full-Body Shake

Perhaps the most interesting self-soothing technique is the full-body shake. After a stressful interaction, dogs shake their bodies as if to "reset" themselves. This rapid movement releases tension and helps the dog transition from heightened alertness to a more relaxed state. Humans, on the other hand, are often taught to suppress any physical response to fear or tension, leaving the body on high alert without any release. This is similar to studies showing that screaming on a roller coaster makes the experience feel less scary or shouting an expletive when hurt reduces pain responses in the brain!

Lessons for Humans

The breathing, stretching, and shaking techniques used by dogs remind us of the importance of simple, bodily methods to manage stress, both in humans and dogs. In a world that often encourages constant productivity with less movement, we can learn from our dogs’ instinctive practices to pause, breathe, and recalibrate—offering us all a reminder that sometimes the simplest methods can restore our sense of calm.

(Please note, this article may also help cat lovers.)