The Trifecta of Calm: Sniffing, Chewing, and Licking

If you’ve worked with me (or read literally anything I’ve written), you’ve probably heard me talk about the Trifecta of Calm — a simple but powerful set of behaviours that help dogs self-soothe, decompress, and find their footing in an overwhelming world.

They are: Chewing, Licking and Sniffing

These natural, instinctive behaviours aren’t just ways to pass the time — they’re built-in regulation tools that help dogs settle their nervous systems and process stress.

Let’s break them down, and look at why they’re your secret weapon for a calmer, happier pup.

Chewing: Nature’s Stress Ball

Chewing is a full-body experience for dogs. It activates the jaw muscles, encourages focus, and provides a rhythmic, repetitive motion that helps release tension — just like how some people chew gum to concentrate or squeeze a stress ball to calm down.

Benefits of chewing:

• Releases feel-good endorphins.

• Encourages stillness and focus.

• Helps with teething and oral health.

• Provides a healthy outlet for frustration or excitement.

Try this:

• A long-lasting chew like a yak cheese bar, a frozen stuffed Kong, or a safe, supervised raw bone.

• Rotate options to keep it novel and interesting.

• Use after training sessions or exciting outings to bring arousal levels back down.

Licking: The Self-Soothing Superstar

Licking is one of the first behaviours dogs learn — newborn pups lick and are licked as a form of bonding, comfort, and care. It’s also deeply calming and neurologically rewarding.

Benefits of licking:

• Activates the parasympathetic nervous system (aka the “rest and digest” response).

• Promotes calm and relaxation.

• Encourages focus in overstimulated dogs.

Try this:

• Smear dog-safe peanut butter or yoghurt on a silicone lick mat.

• Freeze it for longer-lasting enrichment.

• Offer during crate time, or after stressful events like visitors or vet trips.

Sniffing: The Ultimate Canine Meditation

A dog’s nose is their superpower. Sniffing isn’t just how they explore the world — it’s how they understand it. And sniffing has been shown to lower heart rate, slow breathing, and reduce anxiety.

Benefits of sniffing:

• Provides vital mental stimulation.

• Builds confidence in shy or nervous dogs.

• Helps dogs decompress after high-arousal experiences.

• Encourages independent thinking and decision-making.

Try this:

• Scatter food in the grass or around the house.

• Use snuffle mats, scent games, or foraging boxes.

• Turn walks into “sniffaris” by letting your dog take the lead and explore at their own pace.

When to Use the Trifecta

The Trifecta of Calm isn’t just enrichment — it’s a toolbox. Here are a few times it can really help:

• Before walks, to take the edge off and lower arousal.

• After training, to help the brain process and reset.

• On rainy days or during recovery from illness/injury.

• When guests come over or during any stressful household changes.

• During crate or alone-time training, to create positive associations.

Real-life Application = Real-life Change

When we meet a dog’s natural needs for chewing, licking, and sniffing, we’re not “spoiling” them — we’re giving them the tools they need to feel safe, settled, and understood.

Because here’s the truth: a regulated dog is a trainable dog. And a dog who feels safe and secure in their environment can learn, listen, and connect.

You don’t need fancy products or Pinterest-level prep. You just need a little creativity, a bit of floor space, and the willingness to let your dog be a dog.