First Time at a Nordic Spa? Here's Exactly What to Do

Walking into a Nordic spa for the first time comes with questions people are embarrassed to ask out loud. What do I wear? Is it barefoot? Am I supposed to talk? How long do I sit there? Relax. There is no wrong way to do this, and this guide covers everything. (And if you'd still rather ask a human, the front desk will happily walk you through it.)

The basic loop

The whole ritual is four steps, repeated as many times as you like:

• Shower first. Always. More on why below.
• Heat: sit in the sauna until you're warmed through, usually 10–20 minutes.
• Cold: rinse, then get into a cold plunge for 30 seconds to a few minutes.
• Rest: sit, breathe, let your heart rate settle. Then go again.

Two to four rounds is a common session. There's no schedule to keep and no time limit, so take the pace your body asks for.

Why shower first?

Two reasons. Hygiene, obviously. But also comfort: water on your skin acts as a thermal barrier, so a rinse before you sit actually makes the bench feel better at high heat. It's the most Finnish life-hack we know.

What to wear (and what's on your feet)

Swimwear. Barefoot is the norm in a bathhouse and that's how most guests move through the space, but clean sandals are always welcome if you prefer. We provide sauna mats, as is custom in Finland: grab one on your way in and sit on it in the sauna. Changing rooms, lockers, showers, and rinse stations are at every location, so come straight from work if you want.

To talk or not to talk

Both, actually. Every Löyly location has a social sauna, where conversation is welcome and encouraged, and a silent sauna, where it's not, at all. The silent sauna is for deep quiet and meditation, and we enforce the rule, so choose the room that matches your mood that day.

About the cold part

Nobody's first plunge is graceful. Start with our warmest tub at 56°F, get your breathing steady, and work down toward 41°F over the coming visits. Every tub is individual, chlorine-free, and changed daily, so the only thing to think about is your breath.

The best part: just show up

No reservations, no appointments, no time limits. Walk in during open hours at Orem, Downtown SLC, or Fort Union, and stay as long as you want. A $30 day pass gets you all-day access to try the whole ritual; memberships start at $45/month for unlimited visits.

Quick answers

What should I do on my first visit to Löyly Nordic Spa?

Shower first, sauna 10–20 minutes, rinse, cold plunge 30 seconds to a few minutes, rest, and repeat as many rounds as you like.

Do I have to book a time?

No. Walk in during operating hours. There are no reservations or time limits.

Is it barefoot?

Barefoot is the norm, and clean sandals are welcome. Sauna mats are provided, as is custom in Finland.

Are there showers and changing rooms?

Yes. Changing rooms, lockers, showers, and rinse stations at every location.