Settle Training: The Most Underrated Skill in Dog Training

Nacho relaxing because he understands there is a time to go wild and a time to sit still.

When most people think of dog training, they picture sit, down, stay, and maybe a leash walk or two. But one of the most important — and most overlooked — skills we teach at Zen Dog Training is settle training.

In a world that glorifies “high drive” dogs and encourages owners to wear out their pups with endless fetch and miles of running, we’re here to flip the script. Because while exercise is important, it won’t give you the calm dog you’re dreaming of.

In fact, too much of the wrong kind of exercise can actually make things worse — and potentially even damage your dog.

The Myth of “Tire Them Out”

It’s become common for well-meaning dog trainers and owners (especially newer ones) to suggest that high-energy dogs need hours of physical activity each day to stay sane. Long walks, daily games of fetch, dog park visits, running, and tug are often prescribed as the “solution” to unwanted behaviors.

But here’s the truth: You can’t exercise your dog into a calm state of mind.

Dogs are incredibly efficient athletes. They build stamina faster than we do, recover more quickly, and often become addicted to the dopamine release they get from high-impact activity — in the same way humans can become addicted to things like gambling or video games. One study even found that dogs with compulsive exercise patterns exhibit behaviors similar to those seen in humans with behavioral addictions (Reference: [Dawn J. M. et al., Journal of Veterinary Behavior, 2014]).

That means the more you “tire them out,” the more they crave.

No one is saying exercise is a bad thing, it just can’t be your only means of calming your dog down.

The Physical Risks of Overexercising

Repetitive games like fetch — especially when played on hard surfaces — can cause serious injury over time. A 2017 study published in the Journal of the American Veterinary Medical Association highlighted how repetitive high-impact activities, like jumping for balls or abrupt stopping/starting, lead to overuse injuries in dogs, particularly affecting the joints and spine.

Think of it like this: if you went to the gym every single day and only did high-intensity cardio without proper rest, how long would it take before something gave out?

Enrichment is necessary!

Dogs Were Bred for Endurance — But That’s Not Their Life Today

Historically, dogs were bred to do jobs we couldn’t do alone:

• Herding dogs ran tirelessly for hours, guiding livestock across long distances.

• Retrievers dove into freezing water to bring back dozens of ducks in a single morning.

• Guardians spent long nights on alert, watching over livestock or property.

These dogs didn’t just work hard — they recovered fast and got back to it.

But in the modern world, even working breeds spend the majority of their time indoors or in backyards. That’s a massive mismatch between what they were bred for and what they actually do. Without training, dogs left in this limbo often become frustrated, anxious, and overstimulated — constantly searching for that next high-octane activity.

Running and playing is very important.

How Much Exercise Does a Dog Actually Need?

Surprisingly, not as much as you might think.

Most pet dogs thrive on 30 to 60 minutes of physical activity per day, depending on their breed and age. What matters most is the type of activity and whether it’s balanced with rest, structure, and mental engagement.

Puppies, for instance, don’t need marathon play sessions. What they actually need is sleep — and lots of it. Most puppies need:

• 18–20 hours of sleep per day under 16 weeks

• 16–18 hours through adolescence

That means when your puppy gets the zoomies or starts acting wild, it’s probably not a sign they need more exercise — it’s a sign they’re overtired.

Giving your exhausted puppy a game of fetch is like taking your overtired 4-year-old to Chuck-E-Cheese to “burn off energy” instead of putting them down for a nap. We all know how that ends: overstimulation, meltdowns, and a very cranky kid.

Getting the "zoomies" is actually a sign that your puppy is overly tired.

Why Settle Training Matters

Some dogs will never learn to relax unless you teach them how.

At Zen Dog Training, we use a simple but powerful method known as the “Sit on the Dog” exercise, first shared by Margot Woods (read her original post here). Despite its age, this article is one of the most shared resources in our client library — because it works.

What Is “Sit on the Dog”?

It’s not what it sounds like. You’re not sitting on your dog — you’re sitting with them, ideally in a relaxed down-stay, on leash, with no commands and no talking. Just existing together. The dog learns that there is value in doing nothing, that it’s okay to rest, and that calm earns reward.

We use this exercise:

• At home to instill calm in everyday routines

• In public to teach neutrality in new environments

• With service dog puppies to develop impulse control from a young age

We have seen lives changed — both canine and human — with this simple yet transformative technique.

Settle training matters!

Building Calm in Real Life

At Zen Dog Training, our philosophy centers around teaching calm before expecting it.

This starts from the moment a puppy comes home and continues through adolescence and adulthood. Our settle protocols are embedded into everything we do, especially with service dogs and adventure dogs that must remain calm around heavy stimulation.

A well-trained dog should be able to:

• Lay calmly under your table at a restaurant

• Settle on a mat during family movie night

• Ride quietly in the car without whining or pacing

• Watch people, bikes, dogs, and distractions pass by without reacting

These are the real-life skills that make a dog truly livable — not just obedient.

Dogs that can settle anywhere can go anywhere!

Final Thoughts

Yes, exercise is important. Yes, engagement matters. But without balance, dogs develop unhealthy patterns, both mentally and physically. Just like children, they need structure, downtime, and the skill of self-regulation.

Teaching your dog to settle isn’t just a training trick — it’s a gift. It’s how you create a dog who can go anywhere and handle anything without stress or struggle.

Settled dogs are happier dogs!

Ready to Teach Your Dog Calm?

Want help teaching your dog how to settle? At Zen Dog Training, our programs combine real-world skills, neuroscience-informed behavior protocols, and service-dog-tested methods to create calm, confident, reliable companions.

📍 Now accepting clients in Northwest Arkansas

📞 Call or text to schedule a free phone consult

📧 Or message us on Instagram @zendognwa or Facebook @zendogtrainingwy

Let calm be the foundation — not the finish line.

— Zen Dog Training 🧘‍♀️🐾