I tried the Japanese art of forest bathing at a Welsh wellness retreat

• MailOnline reporter Madison Burgess tried out Shinrin Yoku, or ‘forest bathing’
• Hill Farm is an eco-retreat centre nestled within the Welsh woodlands
• READ MORE: I spent 12 hours at the TikTok-famous spa in Romania

Walking barefoot down a muddy trail with a group of people I’d met the day before and attempting to ‘connect with trees’ was not how I expected to be spending a chilly Saturday afternoon in the middle of March.

Living in central London means you don’t get to spend a great deal of time in nature – expansive grassy fields and ancient woodlands are few and far between.

But, one wellness retreat in the Welsh side of the picturesque Wye Valley believes that getting close and comfortable with the outdoors could be the answer to an abundance of our problems.

Husband and wife duo Hayley and Tom Court run Hill Farm, an eco-retreat centre nestled within the woodlands. They invited me to embark on their Spring yoga and wellbeing retreat (which typically costs £415) in an attempt to feel refreshed ahead of the new season.

Daily yoga classes, meditation, sleeping in a yurt and homecooked vegetarian meals were all included in the weekend – however, the main event was Shinrin Yoku, also known as ‘forest bathing’.

MailOnline reporter Madison Burgess spent the weekend at a wellness retreat in Wales, where she tried the ancient Japanese art of Forest Bathing

No, it doesn’t mean swimming in the woods – it’s a meditative practice that helps you to switch off, connect with nature and support your well-being.

Based on ancient Japanese therapy, some of the alleged benefits, which have been backed up by health professionals, include boosting your immune system, reducing your blood pressure and stress levels, improving sleep, increasing cancer fighting cells and even being a natural antidepressant.

Reading the long list of claims, I admit, I initially thought to myself: ‘There is no way this can possibly work’.

As someone who’s not the biggest lover of the outdoors and has never set foot in a campsite, I was worried that the trip would be wasted on me – but I couldn’t have been more wrong.

The practice of forest bathing was first documented in 800BC in the ancient Japanese religion of Shinto, which believes that everyone and everything is connected.

Followers spent time in nature to achieve a deep relaxed state and now there are now over 60 national centres in Japan alone, where Shinrin Yoku is even prescribed by doctors for those suffering from ailments like anxiety, depression, and high blood pressure.

Workers in the country are encouraged to take time out each day from their routine, and go for a walk along dedicated trails, with the aim of re-charging, relaxing, and unwinding.

Just two hours of walking in the forest is thought to be more beneficial than antidepressants, with the effects lasting up to 30 days.

One wellness retreat in the Welsh side of the picturesque Wye Valley believes that getting close and comfortable with the outdoors could be the answer to an abundance of our problems

Being led by Tom, we began the journey with a short meditation in the woods – five minutes with our eyes open and five minutes with them closed

Next, we were led deeper into the forest and prompted to take off our shoes to allow us to ‘connect with the earth’. I surprised myself by agreeing without hesitation

Shinrin Yoku is a meditative practice that helps you to switch off, connect with nature, and support your well-being

We were told to wrap up in as many layers as possible, as we would be commencing on what should be a 20-minute walk, however, it would be lasting two hours as we would be going slowly and focusing on our senses.

Being led by Tom, we began the journey with a short meditation in the woods – five minutes with our eyes open and five minutes with them closed. As we stood in silence, the sounds of nature – birdsong, wind, leaves rustling – all appeared to grow louder.

Next, we were led deeper into the forest and prompted to take off our shoes to allow us to ‘connect with the earth’. I surprised myself by agreeing without hesitation.

Squelching through the muddy path barefoot was actually quite a pleasant experience. I was focusing so heavily on not stepping on something sharp that I found myself becoming really present and relaxed in the moment.

Something that a few of us noticed, was that despite it being about five degrees, our feet didn’t feel very cold.

‘It makes me feel like a child again,’ one member of the group admitted, ‘being free to just play around in the outdoors.’

After a short walk through leaves, moss, rocks, and mud, we were invited to put our shoes back on. Some members of the group obliged, but others including me decided to continue for a little longer.

When I did decide to put my shoes back on, it felt strange to be wearing them as I’d become used to being without them.

Continuing with our Shinrin Yoku practice, we were told to pair up with someone else in the group for the next activity.

Something that a few of us noticed, was that despite it being about five degrees, our feet didn’t feel very cold

Continuing with the eyes-closed theme, Tom instructed us to lead our partner to a particular tree in the forest that would be ‘our tree’

Whether it was the genuine energies of the forest, a placebo effect, or perhaps the idea of the wood-fired pizza I’d be eating later night, I did leave the experience feeling more at peace

One of us had to close our eyes and guide the other through the forest, stopping them at interesting points and asking them to open their eyes to take a ‘human photograph’ with their mind.

While walking around with my eyes closed was unnerving, and I had a fear of falling over, it did heighten my other senses and made the views even more spectacular when I looked again.

Continuing with our eyes closed, Tom instructed us to lead our partner to a particular tree in the forest that would be ‘our tree’.

After being led to it, we would have to wrap our arms around it and feel for any distinguishing features, utilising our sense of touch.

Then, we were led off track by our partner and had to find our own way back to our tree. Tom told us that out of every group they’d ever had, only four people didn’t identify their tree on their first guess.

We all managed to find our trees and admitted that after trawling around the woodland for hours, we felt pretty happy with ourselves and in tune with nature.

Tom explains: ‘Shinrin Yoku focuses on using your senses to help you have a mindful and deeper connection with the forest.

‘So by focusing on specific senses at different times, helps keep you in a parasympathetic state of mind.

Magical views surrounded Hill Farm itself, allowing you to see all the way down to the Tintern Abbey, the Wye Valley and it’s surrounding forests

Hayley, who is a qualified yoga teacher, led us through an abundance of classes throughout the weekend – morning, afternoon and evening

‘As we use our parasympathetic nervous system, our animal self is activated and it stops us from using our brains too much, which is a stress reliever.

‘The sensory games and activities help you stay in the moment and help to stop you being distracted by work distractions, social distractions, whatever it may be.

‘By practicing these techniques it helps you have a deeper time in the forest and that in turn, makes the healing powers of the forest up to four times more powerful.’

Whether it was the genuine energies of the forest, simply a placebo effect, or perhaps the idea of the wood-fired pizza I’d be eating later that night, I did leave the experience feeling more at peace.

I can see how doing this for long periods of time and implementing into your daily routine could improve mental health – it even led some members of the group to consider moving closer to the countryside.

While the Shinrin Yoku is what most people travel to Hill Farm for, I was left equally impressed with the yoga offered at the retreat.

Hayley, who is a qualified yoga teacher, led us through an abundance of classes throughout the weekend – morning, afternoon, and evening.

As a yoga novice, I was initially nervous, but Hayley had such a warm and welcoming energy that instantly put me at peace.

The yoga studio itself was stunning, with giant windows overlooking the valley, allowing for plenty of sunlight to fill the room

Other highlights of the wellness weekend included a range of delicious vegetarian homecooked meals including wood-fired pizzas, a 20 minute massage, and an evening of relaxation in the eco-spa, comprising of a hot tub and sauna, overlooking the valley

Themed with the season, the classes were aimed to get us feeling refreshed and rejuvenated for Spring.

The studio itself was stunning, with giant windows overlooking the valley, allowing for plenty of sunlight to fill the room.

With Hayley’s motivating mantras and snippets of poetry read aloud, essential oils, and music, the yoga sessions felt like more than just a fitness activity – the Soul Sunday session was my personal favourite, a mix of yin and yang with a focus on self love.

The pair have been running retreats at Hill Farm for six years – everything from weekend retreats to day retreats, yoga days, brunches and massages. Hayley also runs three yoga classes a week.

Hayley explained: ‘I like the seasonal themes, each one brings new intentions. I think that actually, we as humans, need to think more seasonally.

‘Nature and reconnection is very much about starting to be more cyclical like nature, know when we’re actually needing to rest. I think we cause ourselves a lot of suffering by being out of sync with the seasons.’

Magical views surrounded Hill Farm itself, allowing you to see all the way down to the Tintern Abbey, the Wye Valley and its surrounding forests.

Although my yurt was cold, it definitely added to the authenticity of the experience and was a step up from camping – swapping a sleeping bag for an actual bed made a huge difference, as did the log fire burning away in the corner.

Hayley and Tom made sure we were well looked after with an abundance of food, including a range of delicious vegetarian homecooked meals, from wood-fired pizzas to a hearty brunch and baked goods.

Although my yurt was cold, it definitely added to the authenticity of the experience and was a step up from camping – swapping a sleeping bag for an actual bed made a huge difference, as did the log fire burning away in the corner

A hot water bottle was provided to help keep the cold at bay in our yurts

Pictured: The inside of one of the yurts available at the farm

Hayley and Tom made sure we were well-looked after with an abundance of food, including a range of delicious vegetarian homecooked meals, from wood-fired pizzas to a hearty brunch and baked goods

Hayley and Tom made sure we were well-looked after with an abundance of food, including a range of delicious vegetarian homecooked meals, from wood-fired pizzas to a hearty brunch and baked goods

With nothing to be heard except the sounds of wildlife and a stream trickling in the distance, it was great to get away from the hustle and bustle of London

On the final evening, I enjoyed a 20 minute neck, back and shoulder massage and an evening of relaxation in the eco-spa, comprised of a hot tub and sauna that overlooks the valley.

With nothing to be heard except the sounds of wildlife and a stream trickling in the distance, it was great to get away from the hustle and bustle of London.

I even tried my chances at the cold plunge pool, although I’m not sure I’ll be rushing to install an ice bath in my garden just yet.

However, while I can’t speak for the entire list of benefits, I did come away from my Welsh weekend feeling very peaceful, less anxious, and with a promise to myself to keep up the yoga and immerse myself in nature more.

Hayley and Tom have a variety of upcoming retreats, which you can find more information about on their website.

When it comes to forest bathing, anyone can try their hand at it. Here are Tom’s four steps to giving it a go:

‘Have the right intentions, turn your phone off, leave your dogs at home. Go to the forest with the intention that you’re going to heal yourself physically and mentally. This time is for you.

‘Secondly, slow down when you get into the forest. You’re not on a hike. The goal is to not walk fast but to walk really slowly and stop as much as possible. Then, work through your senses – sit down and look at the forest.

‘Then close your eyes and listen to the sounds – the insects, the wind, the birds, and the trees. Also touch everything and feel the textures with your fingers or toes. Barefoot walking and having that grounding experience is actually what a lot of people are craving right now.

‘Finally, smell the different smells and if you find something that you know is safe to eat, have a taste. You want to trigger all of your senses while in the forest.’

Hill Farm’s two-night Spring Yoga and wellbeing retreat starts from £295 for camping, £415 for a shared yurt and £465 for a modern room based on two people sharing

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