The One-Minute Reset: Calming Yourself Before Calming Your Dog
The truth no one talks about in dog training
You’ve got the treats ready, the lead in your hand, and your “training voice” on. But the moment you step outside, your dog explodes at a passing cyclist, and before you know it, your jaw is tight, your heart’s racing, and your patience is gone.
We often talk about “calming” our dogs. What we don’t talk about enough is calming ourselves first. And here’s the thing, if you can do that in under a minute, you’ll change the way you train.
Why your calm matters (more than you think)
Dogs are emotional sponges. They might not understand every word we say, but they are experts at picking up on tension, frustration, or anxiety.
When we’re stressed:
Our movements get sharper and quicker.
Our tone changes.
We make snap decisions instead of thoughtful ones.
All of these can signal to a dog that something’s wrong, which can make them more alert, more reactive, and less able to focus.
The “One-Minute Reset” explained
The One-Minute Reset is my go-to tool for getting myself back into a state where I can respond calmly instead of reacting. You don’t need special equipment or a lot of space. You just need 60 seconds.
Here’s how:
Pause and plant your feet - stop moving, take the pressure off.
Drop your shoulders - a quick physical cue to your brain that you’re safe.
Breathe in through your nose, out through your mouth - slowly, three times.
Soften your gaze - take in your surroundings without locking onto the trigger.
Re-engage with intention - decide your next step calmly, then carry on.
When to use it
Before starting a training session.
Mid-walk when something sets your dog off.
At home when your dog’s energy spikes.
Any time you feel frustration bubbling up.
What happens when you reset first
I’ve seen dogs go from barking and lunging to sniffing calmly within minutes, simply because their human took a moment to regulate first. This is the nervous system connection you share, not magic.
Your calm tells your dog: You’re safe. You don’t need to be on high alert. We’ve got this.
Your next step
🎧 Listen to the full podcast episode on The One-Minute Reset for more real-life examples and tips. Search ‘The Mindful Dog Parent’ anywhere you listen to your podcasts.
📥 Or, grab my free Strategies for Overwhelmed Dog Parents for 5 more tools like this you can start using today. Download it here → https://lavendergardenanimalservices.myflodesk.com/strategies-for-overwhelmed-dog-parents
