A beginner's guide to forest bathing

Today's busy lives can have a significant impact on our mental and physical wellbeing. If you’re looking to escape the hustle and bustle for a while, why not have a go at forest bathing? Despite the name you won’t need to pack your swimsuit: it simply means the practice of slowing down and immersing yourself in the forest atmosphere.

This handy guide will give you some top tips and places to go, so you can return to your roots.

The science of nature

Forest bathing or ‘shinrin-yoku’ was first developed in Japan in the 1980s, following scientific studies conducted by the government. The results showed that two hours of mindful exploration in a forest could reduce blood pressure, lower cortisol (stress hormone) levels and improve concentration and memory. They also found that trees releases chemicals called phytoncides, which have an anti-microbial effect on human bodies, boosting the immune system. As a result of this research, the Japanese government introduced ‘shinrin-yoku’ as a national health programme.

Over the last few years forest bathing has begun to gain popularity in the UK. Many of us naturally head outside as a way to unwind and feel refreshed, but the benefits of ‘nature therapy’ are also backed up by science: in 2018 academics at the University of Derby found that improving a person’s connection with nature led to significant increases in their wellbeing.

Top tips for forest bathing

Forest bathing is no more complicated than simply going for a wander in your local woods or park. The only difference is that rather than walking for exercise, you take the time to really focus on the natural world around you: from the rays of sunlight catching the leaves to birdsong echoing from the canopy. Here are some tips to get you started.

Pick a quieter time of day. There’ll probably be fewer people around if you go to the woods in the early morning or later in the evening. Depending on your schedule you could also try weekday afternoons (outside of the school holidays).
Try turning off your electronic devices. An hour or two of digital detoxing will help you to slow down and focus on your surroundings.
Take your time. Wandering slowly through the trees can be very meditative, or you can settle down on a log to really take in your surroundings. If you stay still and quiet enough you’re also more likely to see wildlife, such as deer and birds.
Use all of your senses. When did you last touch a tree trunk and feel the rough bark, or notice the way sunlight catches the leaves, or try to pick out all the different types of birdsong around you?
Pay attention to your breathing. This is a great way to relax and clear your mind, so you can focus on what’s around you. Try closing your eyes and taking ten slow, deep breaths in and out, then gently open your eyes and bring your awareness back to the forest.
Stay as long as you feel comfortable. Two hours is the recommended time for a forest bathing session, but if you’ve got a busy schedule then even just 10 minutes in nature can help you to feel refreshed.

Forests in the South West

Trees lining Deer Park road on Brownsea Island

Brownsea Island, Dorset

Where better to try forest bathing than on a secluded island? Brownsea is covered in swathes of peaceful woodland – perfect for a mindful stroll. The western side of the island is covered by pine trees that are favoured by red squirrels – if you sit here quietly enough you might even get to spot some of them.

Fingle Woods, Devon

The Teign Valley is easy to reach but still retains Dartmoor's air of mystery and wildness. As you meander along beside the rushing River Teign with the luscious green canopy of tree branches overhead, it’s easy to imagine you’re stumbled into a forgotten forest. If you’re lucky you might even spot otters or kingfishers along the way.

Young boy walking along a path in Standish Woods

Standish Woods, Gloucestershire

Discover the healing power of nature on a woodland walk at this Cotswold escape. If you’re feeling energised then head uphill to Haresfield Beacon and watch the countryside unfold beneath you. If you’re lucky you might see a buzzard or a kestrel gliding above you. Leave feeling refreshed and rejuvenated.

South East

Pathway through beech trees at Bradenham Woods

Bradenham Estate, Buckinghamshire

Get off the beaten track among ancient beech trees on the Bradenham Estate in Buckinghamshire. In spring, bluebells carpet the forest floor whilst summer brings wild flowers and lush meadows. Take a moment to pause in the dappled shade of the woods, noticing the light shining through the fluttering leaves and feeling the warmth of the sun on your face.

Box Hill, Surrey

Box Hill is famous for its views, but it’s well worth exploring the woods here as well. Follow the path that weaves down through the woods towards the River Mole to the iconic Stepping Stones – the perfect place to pause beneath the trees and watch the river flow by. If you’re lucky you might even spot the bright blue flash of a kingfisher.

Midlands and East of England

Longshaw, Derbyshire

Wandering through Padley Gorge on the Longshaw Estate, it’s all too easy to imagine you’ve stumbled into some mystical fairy glen. Trees cling to the rocky slopes; their branches twisting and intertwining overhead, while below the rushing Burbage Brook tumbles its way down the gritstone gorge.

Ashridge Estate, Hertfordshire

There’s no shortage of peaceful woodland trails to explore at Ashridge. Take a stroll among the beech trees with their straight trunks and silver-grey bark, or get up close to the knotty, gnarled oaks that look like something out of a fairytale. Some of the trees here are hundreds of years old – can you imagine the stories they could tell?

North of England

Alderley Edge, Cheshire

Head for the heights at Alderley Edge - a dramatic sandstone escarpment covered in mature Scots pines and beech woodlands, and surrounded by the rolling Cheshire countryside. Keep an eye out for the Beech Cathedral, where the trees tower overhead to form a canopy that’s over 100 feet high.

Cragside, Northumberland

Cragside is home to over seven million trees and shrubs, but the best spot for forest bathing has to be the Pinetum. Here you’ll find yourself surrounded by towering conifers, which create a green haven all year round. Settle down on the bank of Debdon Burn to listen to the trickling water and breathe in the scent of pine needles.

Rhaeadr Ddu waterfall among trees — See dramatic waterfalls in Snowdonia

Coed Ganllwyd, Wales

Tucked away in a less-visited corner of Snowdonia lies Coed Ganllwyd – Wales’ answer to a tropical rainforest. The true highlight of a walk through the woods are the spectacular Rhaeadr Ddu waterfalls. Stand on the wooden bridge and marvel at the cascades, which are particularly dramatic after rainfall.

Enjoy woodland wonders in Snowdonia

Pathway through trees at Black Glen Arboretum — Explore Black Glen Arboretum

Downhill Demesne, Northern Ireland

Nestled on the Downhill Estate on the wild Northern Ireland coast is a small woodland haven that provides shelter from the windswept clifftops. Filled with the scents of bluebells and wild garlic in spring, the Black Glen arboretum makes an ideal oasis for those looking to get closer to nature.

Unwind at Downhill