Why Every Dog Needs Decompression Walks (And How to Do Them Right)

Life moves fast—not just for us, but for our dogs, too. Between structured training sessions, exercise routines, and the constant stimulation of modern environments, dogs rarely get the opportunity to truly unwind. That’s where decompression walks come in.

Decompression is the process of allowing a dog to reset both physically and emotionally by engaging in natural behaviors that encourage relaxation. One of the best ways to achieve this is through sniffing, which activates the parasympathetic nervous system—the body’s built-in “rest and digest” mode. A well-planned decompression walk can help lower stress, increase resilience, and set the stage for better emotional regulation throughout the day.

For dogs working through separation anxiety, reactivity, or general over-arousal, decompression walks can be a game-changer. By giving them time to engage their nose, move at their own pace, and experience the world in a way that feels safe and enjoyable, they develop higher thresholds for stress and frustration. In this article, I’ll break down exactly how to set up a decompression walk that maximizes these benefits for your dog.

Choosing the Right Location for a Decompression Walk

The first step in setting up a successful decompression walk is picking a location that works best for both you and your dog. You’ll want to choose a spot that is low in stress, high in sniffing opportunities, and free from the specific triggers that might make your dog tense or reactive.

If your dog is reactive to other dogs, a crowded park or a popular hiking trail isn’t the best option. Instead, look for off-the-map, low-traffic areas that aren’t widely advertised. This might mean getting creative—parks aren’t the only places for decompression walks. You can explore options like:

✅ Empty parking lots in the early morning or late evening.

✅ The area behind a retail store or office complex when it’s closed for the day.

✅ SniffSpot rentals, which allow you to rent private yards or enclosed spaces.

The key is finding an environment that keeps both you and your dog safe. If your dog isn’t social with other dogs, look for spots where leashes are required so you won’t have to worry about off-leash encounters. You may need to scout a few locations before settling on the perfect one, but once you do, it’ll make a huge difference in your dog’s ability to truly relax.

Beyond the Short Leash

To maximize the benefits of a decompression walk, it's essential to equip your dog appropriately. Utilizing a long leash allows your dog the freedom to explore and engage their sense of smell more effectively. Research from the DogFieldStudy's "Pulse Study" indicates that dogs on longer leashes spend nearly 2.5 times more time sniffing compared to those on shorter 1.5-meter leashes. This increased sniffing time contributes to better mental stimulation and stress relief.

The act of sniffing plays a crucial role in a dog's emotional and physiological well-being. Engaging in scent-related activities has been shown to lower heart rates and promote a calming effect by stimulating the parasympathetic nervous system—the component responsible for rest and relaxation. This activation helps reduce stress and can enhance a dog's ability to cope with challenging situations. For a more in-depth exploration of the benefits of sniffing, you can refer to my sniffing article here.

A leash length of approximately 10 feet strikes a balance between granting your dog ample freedom to explore and ensuring you maintain control. It's advisable to attach the long leash to the back clip of a well-fitted Y-front harness. This setup distributes pressure evenly across your dog's body, minimizing the risk of injury if they reach the end of the leash abruptly. Avoid attaching the leash to a collar, as sudden pulls can strain the neck.

By selecting the appropriate equipment and understanding the significance of sniffing, you set the stage for a successful decompression walk that allows your dog to engage in natural behaviors safely and comfortably.

Setting the Tone

Once you have your equipment set up and your location picked out, it’s time to let your dog explore. The way you start the walk can have a huge impact on your dog’s overall state of mind, so I like to be intentional from the moment we step out of the car. As soon as my dog exits, I immediately scatter food on the ground and cue them to “find it.” This simple activity helps transition their focus from excitement or anxiety to a calming, task-oriented behavior. Sniffing for food taps into their natural foraging instincts, which we know encourages a parasympathetic nervous system response—helping lower heart rate and promoting relaxation. For dogs that struggle with hyper-arousal or reactivity in new environments, this small adjustment can set the tone for the entire decompression walk. Additionally, it creates a positive association with getting out of the car in unfamiliar places, making future outings smoother. Instead of stepping out into a new environment already scanning for triggers, your dog learns that exiting the car means engaging their nose first, leading to a more relaxed and thoughtful state of mind as they begin their walk.

The Journey Begins

Once you’re ready to begin the actual decompression walk, it’s important to shift your mindset from a structured walk to a dog-led experience. Unlike a traditional walk where you direct your dog to follow you, a decompression walk allows your dog to take the lead while you follow. This means giving them the freedom to choose where they want to go, what they want to sniff, and how long they want to explore—within reason and safety.

A good way to start is to simply stand still behind your dog and wait for your dog to make the first move. As soon as they begin walking, follow along while staying behind them with a slack leash. If they stop to investigate a scent, resist the urge to pull them forward. Instead, pause and allow them to sniff for as long as they need, reminding yourself that sniffing is the entire purpose of this outing. The more autonomy your dog has, the more they can fully engage in the natural behaviors that help them decompress.

Of course, there will be moments when you need to step in and guide them. If your dog starts moving toward an unsafe area—such as heading into the street, attempting to squeeze into a tight space, or fixating on something they shouldn’t eat—you can gently intervene. A simple way to do this is by stopping in place. The leash will naturally prevent them from moving any farther in that direction. Once they realize that path isn’t accessible, they’ll make a new choice, and you can continue to follow along.

Think of it as a balanced partnership: your dog leads the way, but you provide the necessary boundaries to keep them safe. By allowing them to make as many choices as possible while stepping in only when necessary, you’re encouraging both confidence and relaxation—key components of a truly effective decompression walk.

Decompression Success

That’s it—that’s what a decompression walk looks like. It’s simple, effective, and should be just as relaxing for you as it is for your dog. There’s no agenda, no strict training plan, just allowing your dog to move freely, make choices, and engage with the world at their own pace.

One thing I like to add into my decompression walks is a bit of structure that helps transition from movement to relaxation. After getting out of the car, doing some sniffing, and letting my dog explore, I like to settle into a spot where we can practice relaxing in public.

In my next blog, I’ll break down the relaxation protocol I incorporate into the second half of my decompression walks. If your dog struggles to settle down after excitement or needs extra help learning how to relax outside the home, stay tuned for part two! In the meantime, if you’re looking for ways to help your dog calm down after walks or manage their arousal in busy environments, check out my blog on calming overexcited dogs, where I break down how to help your dog regulate their arousal levels and transition into a calmer state.

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Is your dog constantly on edge, struggling with stress, reactivity, or over-arousal? A decompression walk is a great first step, but for long-term improvement, a structured training plan tailored to your dog’s needs makes all the difference. That’s where my Dog Lab coaching program comes in. I help dog owners like you build effective strategies to support their dogs through stress and behavior challenges. Want to learn more? Click here for details on Dog Lab.

If you’re looking for a simple, fun way to improve your dog’s confidence and problem-solving skills, Game of Bones, my upcoming online course, is designed to do just that. You’ll get science-backed training games that help your dog engage their brain while having fun. Sign up for early access here.

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