The importance of sniffing: why your dog’s nose is key to their mental health

A dog’s sense of smell is truly extraordinary. While humans have about 6 million scent receptors in our noses, dogs have up to 300 million, and the part of their brain devoted to analysing smells is about 40 times larger than ours, proportionally.

When your dog sniffs, they’re not just gathering information about the environment or processing data — they’re engaging a powerful internal system that helps them feel grounded and calm.

Why sniffing is essential for wellbeing

Stress relief
When a dog uses their nose, it triggers the parasympathetic nervous system—the part responsible for rest and relaxation. This lowers heart rate, eases tension, and helps dogs self‑regulate. Sniffing also reduces cortisol levels. A study found dogs allowed extended sniffing sessions showed fewer signs of stress and arousal.¹

Mental stimulation
Sniffing is highly enriching, demanding focus and problem‑solving. Using their nose to track a scent or locate hidden food engages their brain in a way that simple physical exercise alone cannot.

Anxiety reduction
A study showed dogs doing nosework displayed calmer behaviour than those doing standard obedience training.² Sniff‑based games like “find it,” scatter feeding, or scent trails give anxious dogs a positive focus that naturally settles them and promotes calm behaviour.

Impulse control
Scent work can also improve impulse control,³ meaning they are better able to pause and respond calmly in a situation – a valuable skill, especially for reactive or overexcitable dogs.

Resilience
Dogs trained in nosework become better at problem-solving and adjusting to novel environments, which helps build their resilience.

Communication and confidence
Smells are how dogs interpret their world. Through scent, they know who has been in the area, whether another dog was stressed or happy, and what food scraps might be nearby. Giving them the chance to explore these messages builds confidence and security.

Ways to encourage your dog to use their nose

A standard walk is a great start, but there are so many ways to enrich your dog’s life through scent!

Sniffari walks
Slow down and allow your dog to stop, explore, and sniff as much as they like. It might mean shorter distances covered, but the mental exercise is far greater. I find these types of walks hugely beneficial for my own mental health too – it gives you time to slow down, be present and increase your situational awareness. Off lead is great if it’s safe and your dog is trustworthy, otherwise use a long line or retractable lead.

Novel environments
Take your dog somewhere new: a different park, a quiet forest trail, or even a beach. New scents equal new mental stimulation. This is one of the easiest and most enjoyable ways to give your dog great sniffing!

Meet and greets
Getting the chance to sniff other dogs is fantastic for your dog’s nose and overall sociability.

Scatter feeding
Instead of using a bowl, toss your dog’s kibble across the lawn or hide it in different rooms. They’ll use their nose to search and forage, which mimics how they’d naturally eat in the wild.

Snuffle mats
These fabric mats with folds and pockets are perfect for hiding treats or kibble. Your dog will need to use their nose to locate each piece, which can turn mealtime into a 10-minute brain game.

DIY scent trails
Drag a treat or toy along the ground in the backyard or through the house to create a trail for your dog to follow. Start simple and make the trails more complex as they get the hang of it.

Hide and seek with you
Have someone hold your dog while you hide somewhere with treats or a favourite toy. Call their name and let them track you down. If on your own, ask your dog to “Wait” then hide their favourite toy. Keep it simple to start with (even let your dog see the hiding spot until they get the idea of the game) then increase in complexity.

Find it games
Teach a cue like “find it” by tossing a treat a short distance and letting them search. Gradually increase difficulty by hiding the treat under objects, inside boxes, or in safe outdoor areas.

Box puzzles and homemade challenges
Place treats in a cardboard box, scrunch up some paper inside, and let your dog dig and sniff to find the rewards. Rotate different containers or safe household items to keep it novel.

Scent work classes or sports
If your dog loves a challenge, look into local scent work clubs or tracking classes. These structured activities can build incredible focus and confidence, especially for highly intelligent breeds that require a lot of stimulation.

Stress recovery
After a stressful event, guiding your dog to sniff—grass, leaves, or scattered kibble—can help them reset faster by actively shifting their nervous system into a calmer state. Olfactory enrichment (such as lavender or chamomile scents) has also been shown to reduce stress behaviours like pacing, barking and whining.⁴

Bottom line

When we allow dogs to use their noses, we meet one of their most fundamental needs. A few extra minutes of sniffing each day can make a huge difference — reducing frustration, easing anxiety, and improving overall behaviour.

So on your next walk, slow the pace. Let your dog follow their nose, explore, and take in the world the way only they can. It’s one of the simplest, most powerful gifts you can give them.