Nervous About Your First Massage? Here’s Exactly What to Know

A step-by-step, first-timer friendly guide to your massage appointment: consultation, privacy, draping, pressure, talking vs silence, and how to feel great afterward.

My First Massage: What Should I Know Before I Book?

If you’ve never had a professional massage, there’s often one quiet worry behind the curiosity:

“What if I don’t know what to do?”

Totally normal. Most first-timers are unsure about what to wear, how much to talk, whether it will hurt, or what’s “polite.” So let me walk you through it like I would if you were my client—calmly, clearly, and without awkward surprises.

The main rule

You don’t need to perform. You don’t need to “be good at massage. ”Your only job is simple: breathe, relax, and communicate when something doesn’t feel right. The rest is my responsibility as your therapist.

Before your massage

1) Arrive (or prepare) without rushing

If you show up stressed, your body needs longer to switch out of fight-or-flight mode. Give yourself space to arrive calmly.

2) Hydrate and keep meals light

• Drink water during the day

• Avoid a heavy meal, alcohol, or intense training 1–2 hours before, if possible. If you couldn’t avoid it, just tell your therapist—no judgment, it helps tailor the session.

3) For mobile massage (home/hotel/office): make it easy

If I’m coming to you, here’s what helps you get the best experience:

• A quiet corner with enough space for the table

• Comfortable temperature

• Phone on silent

• If it’s a hotel: let reception know you’re expecting a wellness therapist (smooth entry = smoother start)

  
  

When you arrive (or when your therapist arrives)

4) Timing matters

• If you’re going to a studio: arrive 10–15 minutes early

• If it’s mobile: I typically arrive about 10 minutes early to set up so your treatment starts on time

5) Your phone: off or silent

This isn’t just “etiquette.” It’s nervous system hygiene. You deserve one uninterrupted hour where your body can finally soften.

The consultation: your safety + your results

6) You’ll complete a health form or have a short intake

This is standard and confidential. It helps your therapist check:

• medical conditions and medications

• injuries or pain patterns

• pregnancy/postnatal considerations

• pressure preferences and goals

This is also the perfect time to say:

• “I’m nervous.”

• “I don’t like deep pressure.”

• “I train a lot and need recovery.”

• “I get headaches when my neck is touched. ”The more honest you are, the safer—and more effective—your session will be.

  
  

What to wear (and what to remove)

Your comfort comes first. In professional massage, draping is used—you are covered, and only the area being worked on is exposed.

Here’s a simple guide:

Back massage

• Men: remove shirt

• Women: remove top; bra is optional (depending on comfort and technique)

Full body massage

• Men & women: usually undress to underwear

• Bra optional, Swimwear is absolutely fine if you feel more comfortable.

Legs-focused massage

• Remove shorts/pants; keep underwear (or swimwear)

If you’re unsure, ask. A good therapist will explain clearly and respectfully.

Privacy is standard

7) You’ll be given time alone to get ready

You’ll lie on the table under a sheet/towel. I’ll knock or ask if you’re ready before re-entering.

During the massage: what you should (and shouldn’t) do

8) You can talk—or be silent

Some clients like to chat. Some go quiet immediately. Both are completely fine.

9) The one thing you must tell your therapist

If anything feels wrong:

• the pressure is too much / too little

• the position is uncomfortable

• you feel cold

• you feel emotional or overwhelmed

• a spot feels “sharp” or “nervy” rather than “good pressure”

This isn’t complaining—this is how we tailor the massage to your nervous system and your body.

And yes, it’s normal to fall asleep. That’s usually a sign your system finally feels safe enough to let go. Is a compliment to any therapist!

After the massage: don’t rush your body back into “go mode”

10) Take a minute before standing

When you’ve been lying down deeply relaxed, your blood pressure can drop a little. The best way to avoid dizziness:

1. stay still for a moment

2. move hands/feet gently

3. roll to the side

4. sit up slowly

5. stand when you feel steady

11) Aftercare (simple, effective)

Your therapist may suggest:

• extra water

• light movement or stretching

• heat for stiffness

• avoiding intense training right away (depending on the work done)

And please share honest feedback. It helps refine your next session so it’s even more personalized.

Quick etiquette that makes everything smoother

• Treat your therapist with respect (always)

• Be honest about health history and discomfort

• Keep communication clear and kind

• Understand confidentiality is standard practice

• If you have preferences (silence, music, pressure, modesty), say so—it’s normal

Takeaway

Your first massage isn’t about “doing it right. ”It’s about feeling safe, supported, and leaving lighter than you arrived.

If you have questions you feel shy to ask, message me—this is exactly what I’m here for.

Love & Light,

your therapist , Hajnalka

FAQ

What should I do before my first massage?

Arrive unhurried, hydrate, avoid heavy meals and intense exercise 1–2 hours before (if possible), and come ready to communicate your needs.

What do I wear to a massage?

Whatever you arrive in. During massage, you undress to your comfort level—often underwear, with professional draping throughout. Swimwear is fine.

Do I have to talk during a massage?

No. You can be silent or talk—your choice. The only must: speak up if pressure or anything feels uncomfortable.

Is it normal to feel emotional or sleepy?

Yes. Massage can downshift the nervous system. Sleepiness is common, and emotions can surface when the body relaxes. A good therapist will know how to handle/ guide you thru your emotions.

What should I do after a massage?

Get up slowly, drink water, keep the day lighter if possible, and follow your therapist’s aftercare suggestions.