Cryotherapy Benefits: What the Research Says About Whole-Body Cold Exposure

Whole-body cryotherapy (WBC) reduces markers of inflammation when it is repeated over several weeks, but not reliably after a single session. A systematic review by Guillot et al. (2014) found that cryotherapy lowered pain and disease activity in inflammatory rheumatic diseases such as rheumatoid arthritis and ankylosing spondylitis, while the US Food and Drug Administration has not cleared any whole-body cryotherapy device to treat a medical condition.

What Is Whole-Body Cryotherapy?

Whole-body cryotherapy is a short exposure of most or all of the body to very cold, dry air, usually between -110°C and -140°C, for two to four minutes. The same treatment goes by several names: WBC, whole-body cryostimulation, cryogenic therapy, cold chamber therapy and, for the open-top version, cryosauna. All of them describe brief, intense cold applied to the skin, not freezing of tissue.

Whole-body cryotherapy is different from local cryotherapy, which cools one area with an ice pack, a cold air device or a cryo wand. It is also different from medical cryotherapy used by dermatologists to freeze warts and skin lesions with liquid nitrogen. Ice baths and cold water immersion are related forms of cold exposure, compared in detail in our post on cryotherapy versus ice baths.

Sessions are offered in wellness centers, sports medicine and physical therapy practices, chiropractic offices and some integrative medicine clinics. The cryotherapy treatment guide covers how the therapy is delivered and who typically provides it.

Cryosauna, cryochamber and local cryotherapy compared

Most of the clinical studies cited below used walk-in cryochambers or cryosauna cabins. The fibromyalgia trial by Rivera et al. (2018) was carried out in a cryosauna cabin, so the “cryosauna benefits” question and the “whole body cryotherapy benefits” question share much of the same evidence [9].

How Cryotherapy Works: The Physiology of Extreme Cold

When skin temperature drops rapidly during a WBC session (surface temperature reaches roughly 0-5°C within 30 to 60 seconds), thermoreceptors send urgent signals to the hypothalamus, triggering several simultaneous responses [1, 6]:

• Peripheral vasoconstriction: Blood vessels in the skin and extremities constrict, shunting blood toward the core to protect vital organs. This redistribution concentrates blood flow through the body’s internal filtration systems.
• Norepinephrine surge: Plasma norepinephrine levels increase 200-300% during and immediately after a WBC session, according to Leppäluoto et al. (2008). Norepinephrine is both a neurotransmitter and a hormone involved in attention, focus, mood, and vasoconstriction [5].
• Anti-inflammatory signaling: In several of the studies reviewed by Guillot et al. (2014), pro-inflammatory cytokines (IL-1, IL-6, TNF-alpha) decreased while the anti-inflammatory cytokine IL-10 increased. The NF-kB pathway, a master regulator of inflammatory gene expression, is thought to be one route for this effect after repeated cryotherapy sessions [2, 7].
• Endorphin release: Beta-endorphin levels rise, contributing to pain relief and the sense of euphoria many users report after sessions.
• Post-session vasodilation: After leaving the chamber, blood vessels dilate as the body rewarms. This creates a “pumping” effect that enhances circulation and nutrient delivery to tissues.

The key insight: cryotherapy works through the body’s own adaptive responses to cold stress, not through direct tissue cooling. Two to four minutes is not long enough to significantly lower core temperature. It is a controlled stressor that activates physiological pathways the body already uses to handle cold.

Inflammation Reduction

Cryotherapy for inflammation is where the evidence is strongest, and inflammation is the mechanism underlying most of cryotherapy’s other benefits. The effect builds with repeated sessions: most positive studies used 5 to 20 sessions over one to four weeks rather than a single exposure.

A 2014 systematic review by Guillot et al., published in Expert Review of Clinical Immunology, examined cryotherapy in inflammatory rheumatic diseases across multiple studies. The included studies reported that repeated WBC sessions lowered pain and disease activity, and several measured reductions in pro-inflammatory cytokines IL-1beta, IL-6, and TNF-alpha, along with increases in anti-inflammatory IL-10 [2]. The review also noted that most of the trials were small.

The NF-kB pathway deserves special attention. NF-kB is a transcription factor that controls inflammatory gene expression, turning on genes that produce inflammatory cytokines, adhesion molecules, and enzymes like COX-2. Chronic NF-kB overactivation is a hallmark of rheumatoid arthritis, inflammatory bowel disease, and metabolic syndrome, according to Lawrence (2009) [7].

The picture in healthy people is more complicated than a simple drop in inflammation. Lubkowska et al. (2010) gave 15 healthy young men ten 3-minute sessions at -130°C and found that white blood cell counts and IL-6 rose after the series, which the authors described as a mobilizing effect on the immune system [8]. Cold exposure appears to adjust immune signaling rather than simply switch inflammation off.

What this means practically: WBC is not just masking inflammation the way an NSAID does. It appears to modulate the upstream signaling pathways that drive inflammatory cascades. That distinction matters for chronic conditions where long-term anti-inflammatory strategies are needed, and it is also why cryotherapy works best as an add-on to standard treatment rather than a replacement for it. Our post on cryotherapy and inflammation goes deeper into the cytokine research, and chronic inflammation covers the wider causes.

How many sessions does it take to reduce inflammation with cryotherapy?

Studies that measured lower inflammatory markers or lower disease activity used repeated series, commonly 10 to 20 sessions over two to four weeks, often given daily on weekdays. A single session can ease pain and stiffness for a few hours through cooling and endorphin release. Lasting changes in inflammation have only been reported after a series, and benefits tend to fade after sessions stop.

Which inflammatory conditions has cryotherapy been studied for?

Whole-body cryotherapy has been studied most for rheumatoid arthritis, ankylosing spondylitis, fibromyalgia, atopic dermatitis and, to a lesser degree, psoriasis and multiple sclerosis. Rheumatic diseases have been treated with whole-body cryotherapy since the 1970s, according to Rymaszewska et al. (2008), and rehabilitation centers in parts of Europe still use it alongside medication and physical therapy [4]. In the United States it is mostly offered outside rheumatology practices, as a cash pay wellness service.

Pain Management

Cryotherapy’s pain-relieving effects operate through at least three distinct mechanisms: direct nerve conduction slowing, endorphin release, and downstream inflammation reduction. Pain relief is the benefit most consistently reported across whole-body cryotherapy trials, which is why rheumatologists, physical therapists and sports medicine physicians are the clinicians most likely to discuss it.

Inflammatory Joint Conditions

The strongest pain-related evidence comes from studies on rheumatoid arthritis and ankylosing spondylitis. A systematic review by Guillot et al. (2014) evaluated cryotherapy in inflammatory rheumatic diseases and found evidence of pain reduction and decreased disease activity scores when it was used alongside standard medical therapy [2]. A 2015 study by Stanek et al. in ankylosing spondylitis found that WBC followed by exercise therapy improved disease activity scores (BASDAI), function (BASFI), spine mobility and pain more than exercise therapy alone [3].

In rheumatoid arthritis specifically, studies report that WBC reduces joint swelling, morning stiffness duration, and self-reported pain scores. These improvements extended beyond the immediate analgesic effect of cold, suggesting that the anti-inflammatory mechanism contributes to the benefit [2]. Readers weighing options for joint disease can compare cryotherapy with other approaches in the rheumatoid arthritis treatment guide.

Fibromyalgia

A 2018 randomized crossover trial by Rivera et al. enrolled 60 fibromyalgia patients and compared sessions in a cryosauna cabin with rest. Pain on a 10-point visual analogue scale fell by 3.0 points in the WBC group versus 0.3 points with rest, and disease impact scores also improved more with WBC [9]. The trial was open label, so patients knew which group they were in.

Other small trials point the same way. Vitenet et al. (2018) found that 10 sessions over eight days improved health-related quality of life in 24 fibromyalgia patients for at least one month. Klemm et al. (2021) found that six sessions at -130°C reduced pain and disease activity, but no clinical benefit remained three months after treatment stopped. More on combining approaches is in the fibromyalgia treatment guide.

Post-Surgical Pain

Localized cryotherapy (rather than whole-body) has a longer evidence base for post-surgical pain management. WBC is increasingly used for post-surgical recovery in orthopedic and sports medicine settings, with clinicians reporting faster rehabilitation timelines and reduced analgesic medication use. Those reports come from practice rather than controlled trials, so ask your surgeon before adding WBC to a rehabilitation plan.

Athletic Recovery

This is the use case that brought cryotherapy into mainstream awareness. Professional sports teams and elite athletes have adopted WBC widely, but the scientific evidence is more nuanced than the marketing suggests.

A 2017 review by Rose et al. in the International Journal of Sports Medicine analyzed the available evidence on WBC for exercise recovery. The findings were mixed but generally favorable for subjective recovery measures (muscle soreness, perceived fatigue) and less consistent for objective markers (blood markers, muscle function) [10].

What the evidence supports:

• Reduced delayed-onset muscle soreness (DOMS): Multiple studies show that WBC after intense exercise reduces subjective muscle soreness over the following 24 to 72 hours compared to passive recovery [10, 11].
• Faster perceived recovery: Athletes consistently report feeling recovered more quickly after WBC, which has practical value for multi-day competitions or heavy training blocks.
• Reduced muscle damage markers: Some studies show decreased creatine kinase (CK) levels after WBC, though results are inconsistent across the literature [11].

What the evidence does not clearly support:

• Enhanced muscle adaptation: A 2015 study by Roberts et al. found that cold water immersion after resistance training attenuated long-term muscle mass and strength gains [12]. Whether WBC has the same effect is not definitively established, but athletes focused on hypertrophy should consider timing.
• Superior performance in subsequent training: While athletes feel better, objective performance measures (power output, sprint times) in subsequent training sessions are not consistently improved by WBC.

The practical takeaway for athletes: WBC appears most useful during competition periods, tournament weekends, or training blocks where rapid recovery between sessions is the priority. During dedicated strength-building phases, timing cold exposure away from resistance training (at least four to six hours) may be the better approach.

Metabolic Effects

The claim that cryotherapy “burns calories” and “boosts metabolism” is one of the more overstated marketing angles, but there is a kernel of real physiology underneath it.

Cold exposure activates brown adipose tissue (BAT), a metabolically active form of fat that generates heat through non-shivering thermogenesis. BAT activation increases energy expenditure and glucose uptake. The landmark study by van Marken Lichtenbelt et al. (2009) in the New England Journal of Medicine showed cold-activated BAT in healthy men, but it used mild cold over a couple of hours, not a three-minute cryotherapy session [13]. Estimates of 200 to 350 extra calories over several hours after a WBC session circulate widely, but they are not well supported by WBC trials, and individual variation is large depending on BAT volume and activity.

More relevant than acute calorie burn is the potential for repeated cold exposure to increase BAT recruitment over time. Studies on regular cold exposure show increases in BAT volume and activity after several weeks of consistent practice [13]. No study has demonstrated clinically significant weight loss from WBC alone, so think of it as one input in a broader metabolic health strategy rather than a standalone weight loss tool.

Mental Health: Depression, Anxiety, and Mood

Mood is an area of growing research interest, and the early findings are encouraging, though the trials are small.

The primary mechanism is the large norepinephrine increase produced by cold exposure. Norepinephrine is not just a “stress hormone.” It is a key neurotransmitter in the brain’s arousal and mood regulation circuits, and low norepinephrine activity is associated with depression, attention deficits, and low energy. Leppäluoto et al. (2008) measured a 200-300% increase in norepinephrine with whole-body cold exposure, an effect that touches the same neurotransmitter system some antidepressants target [5].

A 2008 controlled trial by Rymaszewska et al. examined WBC as an adjunct treatment for depressive and anxiety disorders. Twenty-six outpatients received 15 daily sessions of two to three minutes at -110°C to -160°C on top of their medication, while 34 received medication alone. After three weeks, 34.6% of the WBC group had at least a 50% drop in depression scores, compared with 2.9% of the control group [4].

Beta-endorphin release during WBC sessions also contributes to the mood-elevating effect. Many regular cryotherapy users describe a post-session “high” characterized by improved mood, heightened alertness, and a sense of calm. This subjective experience aligns with the norepinephrine and endorphin data. More large-scale clinical trials are needed, and the existing evidence supports WBC only as a possible adjunct to conventional treatment for mood disorders, discussed further in the depression treatment guide.

Sleep Quality

Improved sleep is one of the most commonly reported benefits among regular cryotherapy users, and there is physiological reasoning behind it.

Sleep onset requires a drop in core body temperature. WBC produces peripheral vasoconstriction followed by post-session vasodilation, which facilitates heat dissipation and may support the natural temperature decline needed for sleep, a link between temperature and sleep reviewed by Okamoto-Mizuno and Mizuno (2012). The Rymaszewska studies noted improvements in sleep among psychiatric patients receiving WBC [4, 14]. Dedicated sleep-focused trials are limited, so treat better sleep as a plausible but unconfirmed benefit.

Skin Conditions

WBC has been studied in several dermatological conditions, particularly atopic dermatitis (eczema) and psoriasis. The anti-inflammatory mechanism is the primary driver: both conditions involve overactive inflammatory pathways in the skin [2].

Studies report reduced itching and decreased disease severity scores after repeated WBC sessions. In a small study by Klimenko et al. (2008), 18 adults with mild to moderate atopic dermatitis were offered WBC three times a week for four weeks and completed 11 sessions on average. Their mean SCORAD severity score fell from 38.7 to 31.1, a 19.6% reduction [15]. The evidence base is limited to small, uncontrolled studies, so dermatologists treat it as experimental. Standard options are covered in our psoriasis treatment options overview and the eczema treatment guide.

A Realistic Assessment of the Research

Transparency about research quality matters. The list and table below sort the claimed whole-body cryotherapy benefits by the strength of the evidence behind them.

• Strong evidence: Anti-inflammatory cytokine changes, pain reduction in inflammatory joint conditions, reduced muscle soreness after exercise.
• Moderate evidence: Mood improvement, anxiety reduction, norepinephrine-mediated physiological effects.
• Preliminary evidence: Metabolic activation, sleep quality, skin condition improvement, immune modulation.
• Limited evidence: Long-term weight management, anti-aging effects, cognitive performance enhancement.

Many WBC studies are limited by small sample sizes, lack of proper blinding (it is difficult to create a convincing placebo for stepping into a -130°C chamber), and short follow-up periods. The 2015 Cochrane review on WBC for exercise recovery concluded that the evidence was insufficient to determine whether WBC was superior to passive rest, though they acknowledged significant methodological limitations in the available studies [11].

None of this means WBC does not work. It means the research is still catching up with clinical practice and patient experience. The biological mechanisms are well characterized, serious adverse events in supervised trials have been uncommon, and the consistency of positive reports across different populations is noteworthy. Long-term safety data remain thin, a gap the FDA itself has pointed out.

Is Whole-Body Cryotherapy FDA Approved?

No. The US Food and Drug Administration has not cleared or approved any whole-body cryotherapy device to treat a specific medical condition. In a consumer update, the FDA said it found very little evidence about the safety or effectiveness of WBC for the conditions it is promoted for, including fibromyalgia, rheumatoid arthritis, anxiety and chronic pain.

The FDA’s main safety concerns are asphyxiation, frostbite, burns and eye injury. Nitrogen-cooled cabins can lower oxygen levels in an enclosed room, which is why a well run facility ventilates the space, monitors oxygen and never leaves a client alone. A separate FDA consumer update on cold therapy devices describes the healing benefits of whole-body cryotherapy as unconfirmed.

Because no device is cleared for these uses, whole-body cryotherapy is cash pay and is generally not covered by health insurance in the United States. Prices are set by each facility and vary by city and package, so confirm the cost per session and any membership terms before booking.

What to Expect During a Cryotherapy Session

A first whole-body cryotherapy visit follows a predictable sequence at most facilities. The steps below describe a typical session in a cryosauna or walk-in cryochamber.

1. Health screening: Staff ask about blood pressure, heart disease, Raynaud’s disease, cold allergy, pregnancy and other contraindications, and some facilities take a blood pressure reading.
2. Dressing for the cold: You change into dry underwear or shorts, with gloves, socks, slippers and, in a walk-in chamber, a headband or ear protection and a mask. Skin must be completely dry to avoid cold burns.
3. The exposure: You stand in the chamber for two to four minutes at -110°C to -140°C, moving slightly, while a trained operator watches and can stop the session at any moment.
4. Rewarming: Skin feels tingly and red as blood flow returns. Many facilities suggest light movement for ten minutes or so afterward.
5. Repeat sessions: Studies on inflammation and pain used series of 10 to 20 sessions over two to four weeks, so ask how the facility structures a course.

Who Should Avoid Cryotherapy

WBC is not appropriate for everyone. Established contraindications include:

• Uncontrolled hypertension: The vasoconstriction response can raise blood pressure acutely
• Raynaud’s disease: Extreme cold can trigger severe vasospastic episodes
• Cold urticaria: An allergic reaction to cold that can cause hives, swelling, and in severe cases, anaphylaxis
• Untreated cardiovascular disease: The acute sympathetic activation and blood pressure changes pose risks
• Pregnancy: Insufficient safety data
• Cryoglobulinemia: Cold exposure can trigger precipitation of abnormal proteins
• Active cancer: Some practitioners consider this a contraindication, though this remains debated
• Children under 14: Most facilities restrict access based on age

Any reputable cryotherapy facility will conduct a health screening before your first session. If they do not ask about these conditions, find a different provider. People with a recent heart attack, seizure disorder, severe anemia or an open wound should also check with their physician first.

Setting Realistic Expectations

Cryotherapy is a tool, not a fix on its own. Here is a grounded framework for thinking about what it can and cannot do:

• Best for: Reducing systemic inflammation, managing pain in inflammatory conditions, accelerating recovery between athletic events, supporting mood and energy as part of a comprehensive wellness plan.
• Requires consistency: Most studied protocols involve 10 to 20 sessions over two to four weeks. A single session may provide temporary symptom relief, but lasting changes in inflammatory markers and clinical outcomes require repeated exposure.
• Works best as part of a broader strategy: Cryotherapy alone is unlikely to resolve a complex health condition. It is most effective when combined with appropriate medical treatment, nutrition, exercise, sleep optimization, and stress management.
• Not a replacement for medical care: WBC is a complementary therapy. If you have an inflammatory condition, work with a qualified healthcare provider to develop a comprehensive treatment plan.

Patients exploring cold therapy for chronic pain often compare it with other non-drug options such as red light therapy, hyperbaric oxygen therapy and physical therapy. Each has its own evidence base, and none replaces a diagnosis.

How to Find a Cryotherapy Provider

The national directory of cryotherapy clinics lists wellness centers, sports medicine practices and integrative clinics that offer whole-body and local cryotherapy, with state pages such as cryotherapy providers in New York and cryotherapy clinics in New Jersey. Listing order on those pages is not paid ranking. Featured slots are clearly labeled and capped, Verified means a clinic passed credential checks rather than paid for placement, and Regenerated.com is free for patients. Inclusion in the directory is not an endorsement, and the guide to Featured, Verified and organic listings explains each label.

When comparing facilities, ask whether a trained operator stays with you for the whole session, how oxygen levels are monitored, what screening happens before the first visit and whether a physician or physical therapist is involved for medical goals. Our post on finding a cryotherapy provider walks through these questions in more detail.

Frequently asked questions

Does cryotherapy reduce inflammation?

Yes, repeated whole-body cryotherapy can reduce inflammation, mainly in inflammatory joint diseases. A systematic review by Guillot et al. (2014) found lower pain and disease activity in conditions such as rheumatoid arthritis and ankylosing spondylitis, with several studies showing lower IL-6 and TNF-alpha and higher IL-10. The benefit came from series of sessions, not one visit, and most trials were small, so cryotherapy is best treated as an add-on to standard medical care.

How many cryotherapy sessions do you need to see benefits?

Most studies that found benefits used 10 to 20 sessions over two to four weeks, often one session a day on weekdays. The depression trial by Rymaszewska et al. (2008) used 15 daily sessions, and fibromyalgia trials used six to fifteen. A single session can ease soreness or stiffness for a few hours. Benefits tend to fade after sessions stop, so many people who continue use a lower maintenance frequency.

What are the benefits of a cryosauna?

A cryosauna offers the same potential benefits as other whole-body cryotherapy: short-term pain relief, less muscle soreness after exercise, and lower inflammation over a series of sessions. In a 2018 trial by Rivera et al., fibromyalgia patients treated in a cryosauna cabin reported pain falling 3.0 points on a 10-point scale versus 0.3 with rest. The head stays outside the cabin, which some people find easier to tolerate than a walk-in chamber.

Is whole-body cryotherapy FDA approved?

No. The FDA has not cleared or approved any whole-body cryotherapy device to treat a medical condition, and it has said it found very little evidence on safety or effectiveness for the conditions WBC is promoted for. Facilities can still legally offer sessions as a wellness service. Because there is no cleared medical use, insurance generally does not pay for it, so sessions are cash pay.

Is cryotherapy better than an ice bath?

Neither is clearly better for recovery. Whole-body cryotherapy is shorter, drier and easier to tolerate, while cold water immersion cools tissue more deeply because water conducts heat far better than air. The 2015 Cochrane review by Costello et al. found insufficient evidence that WBC beats passive rest for muscle soreness. Both may blunt strength gains if used right after resistance training, according to Roberts et al. (2015).

Who should not do cryotherapy?

People with uncontrolled high blood pressure, untreated heart disease, Raynaud’s disease, cold urticaria or cryoglobulinemia should not use whole-body cryotherapy, and it is not recommended during pregnancy. Most facilities also exclude children under 14. Anyone with a recent heart event, seizure disorder or active cancer should talk with their physician first, and a careful facility will screen for all of these before the first session.

Related Reading

• Cryotherapy Near Me: How to Find a Safe, Effective Provider
• Chronic Pain Management Without Opioids: Evidence-Based Alternatives
• Chronic Fatigue Treatment: Evidence-Based Options
• IV Therapy Benefits and Risks: What the Evidence Says
• Psoriasis Treatment Options: A Complete Guide

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