Imagine this: You rush your dog through their daily walk, tugging the leash whenever they pause to investigate an intriguing scent. "Come on, we need to get moving!" Sound familiar? What if I told you that in your quest for exercise, you're depriving your dog of something far more valuable than physical activity?
Welcome to the overlooked world of canine olfaction—where your dog's nose isn't just a cute feature, but their primary window to the world. In my previous blog [Let them Sniff], I introduced how sniffing is fundamental to dog cognition. Now, let's dive deeper into the science: studies reveal that sniff-focused walks don't just satisfy curiosity—they actively reduce stress hormones, trigger your dog's relaxation response, and can transform reactive behaviors.
The good news? You don't have to choose between exercise and enrichment. By reimagining walks as sensory adventures rather than mere cardio sessions, you'll meet both your dog's physical and psychological needs. Read on as we explore five science-backed reasons why letting your dog follow their nose might be the single most important upgrade to your daily routine.
1. Sniffing Activates the Parasympathetic Nervous System
When a dog engages their nose, it triggers the parasympathetic nervous system, responsible for rest, digestion, and relaxation. This helps lower heart rate and reduce stress levels, promoting overall well-being. A field study on canine sniffing behavior found that dogs engaging in extended sniffing sessions exhibited reduced signs of stress and arousal, suggesting that sniffing plays a key role in emotional regulation and relaxation (Horowitz, 2019).
Allowing your dog to sniff freely on walks mimics this calming effect. Rather than focusing solely on structured movement, incorporating regular sniffing breaks can help dogs decompress and self-regulate their stress levels throughout the day.
2. Sniffing Provides Mental Engagement That Reduces Anxiety
Sniffing is one of the most enriching activities a dog can do, requiring focus, problem-solving, and sensory processing. Studies show that engaging in nosework activities leads to more optimistic behavior in dogs. A 2019 study published in Applied Animal Behaviour Science found that dogs who participated in two weeks of daily nosework tasks performed better on a cognitive bias test than those engaged in traditional obedience training (Duranton & Horowitz, 2019).
This means that sniffing isn’t just fun—it actively improves your dog’s emotional state. If your dog struggles with anxiety, incorporating sniffing-based activities like “find it” games, scatter feeding, or scent trails into their routine can help shift their focus from stressors to a task that naturally promotes calm behavior.
3. Sniffing Supports Behavioral Adjustment in Anxious or Reactive Dogs
For dogs struggling with anxiety, reactivity, or poor impulse control, sniffing exercises can be a game-changer. Research has shown that scent work enhances cognitive flexibility, meaning dogs trained in nosework become better at problem-solving and adjusting to new environments.
A 2024 study in Animals found that dogs trained in scent work displayed improved inhibitory control, meaning they were better able to stay calm and assess situations rationally instead of reacting impulsively (Mellor et al., 2024).
This supports what I’ve seen in my own work—sniffing-based activities are a core part of my coaching for reactive dogs. While scent work may seem like just fun and games, it actually helps build focus, self-regulation, and resilience, making it a critical component of behavior modification.
Whether it’s structured nosework, scatter feeding, or encouraging exploratory sniffing on walks, engaging a reactive dog’s nose can create a shift in their emotional state. I routinely recommend scent-based activities for my clients because I’ve seen firsthand how they help dogs decompress, shift their focus away from stressors, and make progress toward calmer behavior.
4. Sniffing Lowers Cortisol and Aids in Recovery from Reactivity
Cortisol is the primary stress hormone in dogs, and high levels contribute to chronic stress, hypervigilance, and reactivity. Engaging in sniffing-based activities has been shown to reduce cortisol levels by promoting a sense of security and relaxation.
Shelter studies have demonstrated that providing dogs with olfactory enrichment (such as diffused lavender or chamomile scents) leads to reduced stress behaviors—including less pacing, barking, and whining (Graham et al., 2020). While these studies focused on scent exposure, they strongly suggest that using the nose as a tool (through sniffing activities) plays a major role in lowering stress responses.
For dogs that have already become reactive during a walk or stressful situation, sniffing can be used as a post-event recovery tool. If your dog gets worked up, guiding them to a sniffing area—like a patch of grass, a pile of leaves for a scatter feed—can help them reset.
This is especially helpful for overexcited dogs who need structured ways to de-escalate. Instead of simply waiting for them to calm down, providing intentional sniffing opportunities speeds up the process by actively shifting their nervous system into a relaxed state.
5. How to Encourage Sniffing in Your Dog’s Daily Routine
Here are some simple ways to make sniffing a bigger part of your dog’s life:
Take your dog to a new environment – Dogs sniff more in unfamiliar areas, so occasional field trips can provide mental enrichment.
Use a long-line or dog drag line – A drag line for dogs allows more freedom for sniffing while maintaining control. Learn more about how to use a dog drag line here.
Scatter feed in the grass – Instead of a bowl, toss your dog’s food outside for them to sniff and find. (See a video demonstration here.)
Use puzzle toys & snuffle mats – These provide indoor sniffing opportunities when you can’t get outside.
Try ACE Free Work – A structured activity that allows dogs to engage their nose at their own pace, building confidence and calmness.
Incorporate nosework games – Every single one of my coaching clients gets nosework exercises added to their training plans because of how effective they are.
The key is consistency—the more opportunities your dog has to sniff, the more benefits they’ll experience over time.
Sniffing is more than just a fun activity for your dog—it’s a critical part of their overall well-being. From lowering stress levels and supporting emotional regulation to improving focus and reducing reactivity, science continues to confirm what many trainers and behaviorists have observed for years: dogs need to sniff. By making intentional sniffing opportunities a regular part of your dog’s routine, you’re giving them an outlet for natural behaviors that help them feel more secure, balanced, and fulfilled.
Whether you’re working with a reactive dog, looking to add more enrichment to your daily walks, or simply want to give your dog a more fulfilling experience, incorporating sniffing is an easy and effective way to improve their quality of life. Prioritizing sniffing isn’t about replacing exercise—it’s about enhancing it. A well-sniffed dog is a happier, calmer dog, and the benefits of this simple change can have a lasting impact on both you and your dog’s daily life.
Give Your Dog More Sniffing Opportunities with Expert Guidance
Is your dog getting enough sniffing opportunities in their daily routine? If you want to learn more about incorporating sniffing into behavior modification, reducing overexcitement, or using scent work as enrichment, I can help.
Whether you’re in Oakland, San Francisco, San Jose, or anywhere else, my coaching programs are designed to help you create a structured plan that works for your dog. From teaching you how to use a dog drag line effectively to promote more sniffing to designing scent-based activities that calm your anxious or reactive dog, I offer personalized coaching that fits your needs.
Learn more about my coaching program here or sign up for my email newsletter to get expert tips, success stories, and practical strategies to improve your dog’s well-being.
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