How meditating with your dog can ease stress (for you both!)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Meditation isn’t just for humans. Discover how simple, mindful moments with your dog can ease stress, boost connection, and bring more peace to your day.
If you’ve ever found yourself staring at your dog, utterly mesmerized by their ability to nap anywhere, anytime, and in the most ridiculously contorted positions, you’re not alone. Dogs have an almost magical way of living in the moment, whether it’s basking in a sunbeam, rolling in something unspeakably gross, or sighing dramatically as they settle in next to you after a hard day’s work (play). Meanwhile, we humans are over here spiraling about unread emails and whether we remembered to defrost the chicken.
Dogs aren’t just professional snoozers, but they’re also built-in mindfulness coaches. If you think about it, dogs don’t waste time worrying about what happened yesterday or stressing about tomorrow. They’re the kings and queens of living in the present moment. And that’s exactly why meditating with your dog can be such a powerful (and surprisingly easy) way to bring more calm into your day.
Now, this isn’t about getting your dog to sit in a lotus position or chant “om” with you—although, if they do, please send video proof immediately—it’s about building the connection with your pet. A moment where you can tune into their natural rhythm, sync your breathing, and share a moment of peace (no matter how messy, wiggly, or drooly it may be).
Studies show that being around dogs can lower stress hormones, boost feel-good chemicals like oxytocin, and even lower blood pressure. Add meditation to the mix, and you’ve got yourself a simple, effective way to ease stress, build a stronger bond with your pup, and maybe even borrow a little of their effortless zen.
Let’s slow down, breathe, and share a mindful moment with your furry best friend. Here’s how.
Should you meditate with your dog?
Honestly, if you have a dog, you’re already halfway to meditating without even realizing it. If you’ve ever found yourself absentmindedly stroking their fur, or watching them breathe while they nap and felt an inexplicable sense of calm wash over you, then that’s mindfulness in action. You’re already doing it.
Meditating with your dog isn’t about adding another thing to your never-ending self-care to-do list. It’s not about perfect posture, mantras, or achieving spiritual enlightenment. It’s simply about taking a moment and a few breaths to slow down and be present together.
7 benefits of meditating with your dog
Meditating with your dog isn’t just a cute bonding activity. It actually comes with some legit, science-backed benefits for both of you. No matter your dog’s vibe, a meditation practice can help deepen your connection, ease stress, and bring more peace into your daily routine.
Here’s why it’s worth trying:
1. Reduces stress and anxiety: Dogs can sometimes absorb our emotions like little four-legged sponges. If you’re stressed, they pick up on it. If you’re calm, they feel that, too. Meditation helps regulate your nervous system, which, in turn, signals to your dog that all is well. Plus, studies show that spending time with dogs naturally lowers cortisol (one of the stress hormones) and increases oxytocin (the bonding hormone). So, while you’re focusing on deep breaths, your pup is right there soaking up the good vibes too.
2. Strengthen your bond: Dogs don’t need fancy words or grand gestures to feel connected to us. They just want and need our presence. Meditating together creates a moment of intentional togetherness where you’re not distracted by screens, chores, or that endless mental to-do list. Instead, you’re just there with them in the present moment.
3. Helps with focus and patience: If your dog is always on high alert, barking at every falling leaf or sprinting around the house like they just drank an espresso martini, mindfulness exercises may help them learn to settle down. And if you’re the one constantly bouncing from thought to thought, meditating with your dog offers a way to ground yourself, slow down, and train your own brain to focus.
4. Promotes better sleep: Dogs are really good at sleeping. Like, really good. Turns out that calming your nervous system before bed can help you sleep better, too. A few mindful moments with your pup before bedtime, whether it’s deep breathing, gentle petting, or simply lying together in stillness, can set the stage for a more restful night.
5. Creates a shared ritual: Dogs thrive on routine. It’s why they somehow know the exact minute when it’s time for dinner or a walk or their nightly treat. Introducing a small meditation practice as part of your daily routine, whether in the morning, before bed, or after a walk, helps create a shared moment of calm. Over time, your dog may even start anticipating this quiet time with you, making it an even more special part of your bond.
6. Supports emotional regulation: If you have an anxious pup, meditating together can provide them with a sense of security. Dogs often take their emotional cues from us, so when we consciously regulate our breathing and energy, they feel it. A few deep breaths might not erase their nervous tendencies, but it can help create a calm, safe space for them to relax. And it works both ways. Just sitting with your dog, focusing on their steady breath and warm presence, can be one of the most grounding things you do all day.
7. Reminds you to be present: Dogs don’t dwell on the past or worry about the future. They’re not overanalyzing what they should’ve said during that awkward interaction at the coffee shop or stressing about next week’s schedule. They just exist fully and unapologetically in the moment. Meditating with your dog is a gentle nudge to do the same. Because if there’s anyone who can teach us the art of presence, it’s our dogs.
How to meditate with your dog: 7 ways to find your calm together
Meditating with your dog is about meeting them where they are, whether that’s curled up next to you or zooming around the room at 9pm. The goal isn’t stillness or silence. The goal is connection.
1. Start with a few deep breaths
Find a comfortable spot to sit on the floor or couch, or even lie down. Your dog may immediately snuggle up, stare at you in confusion, or take this as an invitation to lick your face. Whatever happens, just breathe.
Take a slow, deep inhale through your nose, hold for a second, then exhale out through your mouth. Repeat a few times. If your dog joins in and naturally starts to settle, great. If they just keep watching you like you’re weird, that’s fine too. Just keep breathing.
💙 Practice breathing to break the stress cycle with this Daily Trip’s session on Counting the Breaths.
2. Practice mindful petting
Ever notice how petting your dog can be instantly calming? That’s because it releases oxytocin (the love hormone) while also lowering stress hormones. Get more bang for your buck by turning this into a meditation practice by petting them slowly and intentionally.
Feel the texture of their fur. Notice the warmth of their body. Focus on the rhythm of your touch. Every time your mind wanders, bring it back to this simple, sensory experience. Not only will you feel more grounded, but your dog will likely melt into a puddle of relaxation.
3. Sync your breathing
This one is simple but powerful. Place a hand on your dog’s side or chest and gently focus on their breath. See if you can sync your own inhales and exhales with theirs, or at least follow their natural rhythm.
If they’re panting because they just sprinted around the house or came in from outdoor play, don’t worry. Just let their presence anchor you. Even sitting beside them and feeling their steady warmth can be a calming experience.
4. Try a guided meditation
If you’re new to meditation or just need a little structure, try a guided meditation designed for pet owners. These often incorporate calming music, deep breathing, and simple visualization exercises (here are eight exercises to add to your practice) that help you and your pup relax together.
There are even dog-specific meditation tracks with frequencies designed to soothe anxious pups, like the canine version of spa music. You can find these on YouTube, meditation apps, or pet wellness sites.
5. Take a mindful walk
Turn your regular dog walk into a moving meditation. Instead of checking your phone or mentally running through your to-do list, focus on just walking.
Feel the ground beneath your feet. Notice your dog’s movements — their tail wag, their sniffing patterns, the little bounce in their step when they see something exciting. Listen to the sounds around you. Let your dog explore safely, and let yourself be fully present in the experience.
💙 Get some guidance with this meditation on Mindful Walking with Tamara Levitt.
6. Use gentle affirmations
Dogs may not understand every word we say, but they definitely pick up on our tone and energy. Softly repeating calming affirmations like “You are safe,” “You are loved,” and “We are calm together” can be soothing for both of you. Say them aloud or silently in your mind as you breathe and relax.
Bonus: This works wonders if your dog tends to be anxious. Your voice is one of their biggest sources of comfort, so using it intentionally can create a deeper sense of security.
7. Embrace the imperfection
Here’s the real secret to meditating with your dog: Let go of expectations. Your dog might wiggle, roll over, leave, come back, or try to crawl into your skin. That’s okay. Meditation isn’t about perfect stillness. It’s about being present, no matter what it looks like.
If your pup stays put for a few seconds before running off to investigate a suspicious dust bunny, that’s fine. If you only get through three deep breaths before they demand belly rubs, that’s fine too. Every attempt is a step toward mindfulness, and any shared moment of connection is a win.
Dog meditation FAQs
Can dogs sense my anxiety?
If you’ve ever had a bad day and noticed your dog suddenly glued to your side, that’s not a coincidence. Dogs pick up on our moods, body language, and even changes in our scent when we’re stressed. Some dogs respond by becoming extra clingy, while others may pace, whine, or seem restless.
Meditating with your dog gives you a chance to regulate your own emotions, which in turn helps them feel more secure. When you slow your breathing and calm your nervous system, they feel that shift. And more often than not, they respond by relaxing too.
Can meditating with your dog help with their anxiety?
Dogs thrive on routine, consistency, and the energy of their environment. If you regularly take time to slow down and be present with them, they start to associate that practice with safety and calm. Meditation, whether through deep breathing, mindful petting, or soothing affirmations, can create a sense of predictability that helps ease anxious behaviors.
Some dogs may not seem to settle right away, but over time, they begin to recognize these moments as safe and comforting. And even if your pup never fully embraces stillness, simply sitting with them in a relaxed state sends the message that there’s nothing to fear.
What if my dog won’t sit still during meditation?
Meditation with your dog isn’t about forcing them to be motionless. It’s about meeting them where they are. Some dogs will naturally curl up beside you, while others might take a few laps around the room before settling or not settling at all. If your dog is active, try a moving meditation, like a mindful walk, or engage in slow, intentional petting instead.
The key is to stay relaxed yourself, because even if they’re not sitting still, they’re still picking up on your energy. Over time, they may start to recognize these moments as a cue to wind down. But if not? That’s fine too. They don’t need to be still for it to be beneficial.
Can any dog benefit from meditation or just anxious ones?
Every dog can benefit from meditation, whether they’re an anxious pup, a high-energy goofball, or a total couch potato. Meditation isn’t just about reducing stress, it’s about connection. Even the most relaxed dog enjoys quiet, focused time with their human.
For hyperactive dogs, mindful moments can teach them how to self-soothe and settle more easily. For senior dogs, meditation can provide comfort and a sense of closeness. It’s a great way to reinforce trust and deepen your bond. No matter your dog’s personality, they’ll appreciate the time you spend being fully present with them.
Are there meditation techniques designed for dogs?
While your dog probably isn’t going to master deep-breathing exercises (unless they already snore like a freight train), there are meditation techniques specifically designed with them in mind. These include rhythmic petting, calming touch, and sound-based meditations using certain frequencies that help soothe their nervous system.
Some pet parents also use aromatherapy (like lavender essential oil, properly diluted) to create a calming environment. Guided meditations designed for dogs and their humans are also available, and many incorporate gentle music, body awareness techniques, or soft affirmations. The trick is to find what works for your pup. Some dogs respond best to touch, while others might be more relaxed by sound or scent.
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