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Spa Guide

A Beginner's Guide To Forest Bathing

Heard the term forest bathing, but feeling a little confused about what it actually means? Here’s your quick cheatsheet on everything you need to know.


What is forest bathing?

First things first, no – you don’t need your swimsuit. Forest bathing doesn’t involve going for a swim (or getting wet at all). It also isn’t about going to hug a tree (necessarily). Instead, forest bathing or Shinrin-yoku is a Japanese wellness practice that simply involves immersing yourself in a forest environment.

Outdoor lovers might be thinking that they do this already, but the most important thing about forest bathing is your intentions. Unlike activities such as hiking, forest bathing is not about exercise or reaching a destination. Instead, it aims to help you connect with nature through your senses – sight, sound, touch, smell, and even taste – to promote physical and mental wellbeing.

What are the origins of forest bathing?

The concept of forest bathing is deeply inspired by ancient Shinto and Buddhist practices, which emphasise the healing qualities of nature. The term itself grew in popularity in Japan in the 1980s, as Japanese individuals used immersion experiences in local forests to push back against the anxiety and stress of city life, while celebrating the natural world around them. Since then, the concept has spread across the globe, and it is an increasingly popular wellness technique, not least because it offers a free and simple way to slow down and boost mental and physical wellbeing.

What are the benefits of forest bathing?

“Spending time in nature can lower cortisol levels (a stress hormone) and enhance the activity of the parasympathetic nervous system, which helps the body rest and digest,” explains the hormone expert Mike Kocsis. “In turn, forest bathing can reduce stress, improve mood.” It can even boost the immune system by increasing the activity of natural killer cells in response to your exposure to phytoncides, which are natural oils emitted by trees.

The practice has also been linked to other benefits such as:

  • Enhanced focus and creativity
  • Reduced anxiety and depression
  • Improved sleep quality
  • Greater overall happiness

So, what do you actually do when forest bathing?

Good question – as little as possible, really. Forest bathing is about slowing down and being present in the moment, so you might choose to sit in a serene spot in the woods, observing the rustling of the leaves or the scent of the trees and flowers around you, having turned off your phone. Or, for more restless souls, you could try taking a leisurely, circular walk around the woods to slow down your thoughts, taking the time to look up at the sky to hear the birds or cloud patterns above you. Aim to spend at least 20 minutes doing so (without watching the clock), although longer sessions can really amplify the benefits.

Can I combine forest bathing with other wellness techniques?

Yes! However, activities like yoga technically don’t count as they require your attention to be more-or-less away from your forest environment. Sound therapy, though, is a great complementary technique to try. It can be particularly calming for busy minds to listen to gentle, healing music while forest bathing, for example. Or you could try meditation. The distraction of the forest landscape around you can even help stop your mind from wandering back to your daily stresses.

I’m struggling to switch off! How can I make forest bathing easier?

While you don’t need much to try forest bathing, sometimes it can be difficult to just switch off in nature by yourself. After all, we all lead busy lives so our minds might not calm that easily. Fear not, though. An increasing number of spas and wellness spaces are offering guided forest bathing experiences, which help ease you into a better sense of relaxation, under the watchful eye of an expert. That means you can reap the benefits of forest bathing more easily. Here are some of our favourites:

The best forest bathing retreats in the UK

1. Nature Immersion Escape at South Lodge, Sussex

Guided by Shinrin-Yoku expert Helena Skoog, South Lodge‘s nature immersion experience in West Sussex is the perfect beginner-friendly introduction to forest bathing. With retreats in April, July and October, the full-day, group-based experience sees you take a guided walk through the tree-lined grounds with mindful meditation based on the seasonal changes you see around you. There’s also a Qigong breathing and meditation session, dedicated time in the hotel’s gorgeous spa, and a cosy room for the night included in the package, to really boost your sense of inner calm.

2. Forest Retreats at Hill Farm Tintern, Wales

Run by husband-and-wife team Hayley and Tom, Forest Retreats is a yoga and wellbeing retreat nestled in the ancient Welsh woodlands, and the space really does cocoon you in a sense of instant relaxation. There’s a full programme of wellness activities to try during a stay (including family-friendly retreats), but the two-and-a-half hour guided forest bathing walk is a highlight even if you are there for a more flying visit. Tailored around the sights, smells, textures and tastes of the forest around you, the beginner-friendly meditative experience is perfect for those with super busy minds.

3. Forest Bathe at Armathwaite Hall, Lake District

Set in 400-acres of deer park and woodland, and bordered by the calming waters of Bassenthwaite Lake, Armathwaite Hall is one of the original English stately homes. That makes it a wonderful place to recharge among the ancient trees. You start your two-hour experience by walking through an archway of trees, marking the moment you are encouraged to leave your worries behind, before starting a meditative practice that is filled with chances to reflect and reconnect. There are moon and star bathing packages too, to help you soak up the idyllic setting amongst a star lit sky.

4. ReWild Yourself at Lime Wood

The New Forest has been voted the number one National Park in Europe – and now you can rest and recharge in the magic of the ancient woodland with the help of Lime Wood’s Wild Wanderings retreat. A beginner-friendly guide to reconnecting with nature, the day involves a guided forest immersion walk, breathwork and sound healing sessions, plus downtime in the Herb House spa, so it is a literal breath of fresh air for your mind, body and soul. In even better news, all ReWild Yourself Retreat attendees get a 10 per cent discount on all treatments booked at the end of the retreat.


I don’t live near a forest. Can I bring the concept into my home?

While we’d encourage you to experience forest bathing in the great outdoors where you can, there are ways to bring the soothing qualities of nature to the busy metropolis as well. From mind-quietening candles and bubble bath to supercharge your bath time relaxation to fragrances that can ground you on-the-go, here’s some of our favourite wellness-boosting products to calm your mind during times of stress.


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