{"id":5956,"date":"2026-04-01T09:13:44","date_gmt":"2026-04-01T09:13:44","guid":{"rendered":"https:\/\/regenerated.health\/cryotherapy-guide\/"},"modified":"2026-07-28T10:03:54","modified_gmt":"2026-07-28T10:03:54","slug":"cryotherapy-guide","status":"publish","type":"post","link":"https:\/\/regenerated.com\/blog\/cryotherapy-guide\/","title":{"rendered":"Cryotherapy: What It Is, How It Works, and What the Science Says"},"content":{"rendered":"<div class=\"at-a-glance\" style=\"background:#f0f7fa;border-left:4px solid #0077b6;padding:20px 24px;margin-bottom:32px;border-radius:4px;\">\n<div style=\"border:1px solid #e2e8f0;background:#f8fafc;border-radius:8px;padding:20px 24px;margin:28px 0;\">\n<h2 style=\"margin-top:0;\">Key Takeaways<\/h2>\n<ul>\n<li>Whole-body cryotherapy exposes the body to roughly minus 110 to minus 160 degrees Celsius for 2 to 4 minutes to reduce inflammation and pain.<\/li>\n<li>Evidence is strongest (Established) for post-exercise muscle recovery, reduced soreness, and chronic inflammatory conditions like rheumatoid arthritis, supported by systematic reviews and meta-analyses.<\/li>\n<li>Mood benefits are an Early, promising application that still needs larger randomized trials, and claims of major weight loss are not supported (only about 50 to 80 extra calories burned per session).<\/li>\n<li>Typical cost runs about $40 to $100 per session, or roughly $300 to $500 for a 10-session package.<\/li>\n<li>It is contraindicated in Raynaud&#8217;s disease, cold urticaria, uncontrolled hypertension, cardiovascular disease, pregnancy, peripheral neuropathy, and open wounds, with side effects usually mild such as temporary skin redness and numbness.<\/li>\n<\/ul>\n<p style=\"margin-bottom:0;\"><strong>Evidence grade:<\/strong> Established for muscle recovery and inflammatory pain; Early for mood; Insufficient for weight loss<\/p>\n<p style=\"margin:14px 0 0;font-size:0.92em;color:#475569;\">How we reach these grades: see our <a href=\"https:\/\/regenerated.com\/blog\/editorial-process\/\">editorial and evidence-grading process<\/a>.<\/p>\n<\/div>\n<h2 style=\"margin-top:0;\">Cryotherapy at a Glance<\/h2>\n<ul>\n<li><strong>What it is:<\/strong> Therapeutic cold exposure used to reduce inflammation, relieve pain, and support recovery.<\/li>\n<li><strong>Types:<\/strong> Whole body cryotherapy (WBC), partial body cryo cabins, localized cryotherapy, cold water immersion\/ice baths.<\/li>\n<li><strong>Session length:<\/strong> 2 to 4 minutes (WBC); 10 to 15 minutes (ice bath).<\/li>\n<li><strong>Typical cost:<\/strong> $40 to $100 per session; packages often reduce per-session price.<\/li>\n<li><strong>Frequency:<\/strong> 2 to 3 sessions per week is common for ongoing benefits.<\/li>\n<li><strong>Best evidence for:<\/strong> Pain reduction, exercise recovery, inflammatory conditions.<\/li>\n<li><strong>Key risks:<\/strong> Cold burns, cardiovascular stress; contraindicated in Raynaud&#8217;s disease, cold urticaria, uncontrolled hypertension, pregnancy.<\/li>\n<\/ul>\n<\/div>\n<h2>What Is Cryotherapy?<\/h2>\n<p>Cryotherapy literally means &#8220;cold therapy.&#8221; At its core, it is the deliberate application of extreme cold to the body for a therapeutic purpose. The practice has ancient roots: Hippocrates recommended cold applications for pain and swelling, and northern European cultures have used ice water plunges for centuries. Modern clinical cryotherapy, however, took shape in 1978 when Japanese rheumatologist Toshima Yamaguchi developed the first whole body cryotherapy chamber to treat rheumatoid arthritis <a href=\"https:\/\/doi.org\/10.1016\/j.jtherbio.2014.11.005\" target=\"_blank\" rel=\"noopener\">(Lombardi et al., 2017)<\/a>.<\/p>\n<p>Today, cryotherapy refers to a range of cold exposure techniques, from stepping into a chamber cooled to minus 110 degrees Celsius to sitting in an ice bath in your backyard. The unifying principle is simple: expose the body to cold stress, trigger a cascade of physiological responses, and come out the other side with reduced inflammation, less pain, and an elevated mood.<\/p>\n<p>It is worth separating therapeutic cryotherapy from cryosurgery. Cryosurgery uses liquid nitrogen or argon gas to freeze and destroy abnormal tissue, such as warts, precancerous lesions, or small tumors. That is a medical procedure with a different mechanism and purpose, and it falls outside the scope of this guide.<\/p>\n<h2>Types of Cryotherapy<\/h2>\n<h3>Whole Body Cryotherapy (WBC)<\/h3>\n<p>In whole body cryotherapy, you step into an enclosed chamber cooled by liquid nitrogen or refrigerated air to temperatures between minus 110 and minus 160 degrees Celsius (minus 166 to minus 256 Fahrenheit). Your entire body, including your head, is exposed to the cold. Sessions last 2 to 4 minutes. This is the form most commonly studied in clinical research <a href=\"https:\/\/doi.org\/10.3389\/fphys.2022.1006291\" target=\"_blank\" rel=\"noopener\">(Rose et al., 2022)<\/a>.<\/p>\n<p>Electric cryotherapy chambers are becoming more common. Unlike liquid nitrogen units, these systems cool the air without displacing oxygen, which allows the head to remain inside the chamber safely. They also offer more precise temperature control.<\/p>\n<h3>Partial Body Cryotherapy (Cryo Cabins)<\/h3>\n<p>Cryo cabins, sometimes called cryosaunas, expose everything from the neck down. Your head stays above the chamber&#8217;s rim, so you breathe room-temperature air. These are the units you will see in most commercial cryo studios. They use liquid nitrogen to cool the cabin and typically reach minus 130 to minus 170 degrees Celsius. Sessions run 2 to 3 minutes.<\/p>\n<p>One limitation: because the head is not exposed, partial body units may produce a less pronounced systemic response. A 2020 study in the <em>Journal of Thermal Biology<\/em> found that whole body exposure produced greater core temperature reductions and stronger autonomic nervous system responses than partial body exposure <a href=\"https:\/\/doi.org\/10.1016\/j.jtherbio.2020.102530\" target=\"_blank\" rel=\"noopener\">(Polidori et al., 2020)<\/a>.<\/p>\n<h3>Localized Cryotherapy<\/h3>\n<p>Localized cryotherapy targets a specific area of the body using a device that blows cold air or applies a cold probe directly to the skin. Treatment areas might include a sore knee, an inflamed shoulder, or a post-surgical site. Sessions typically last 5 to 10 minutes per area. This approach is popular in sports medicine clinics and physical therapy offices.<\/p>\n<h3>Cold Water Immersion and Ice Baths<\/h3>\n<p>Cold water immersion (CWI) is the oldest and most accessible form of cryotherapy. You submerge your body in water cooled to 10 to 15 degrees Celsius (50 to 59 Fahrenheit) for 10 to 15 minutes. Athletes have used ice baths for decades, and the practice has surged in popularity thanks to figures like Wim Hof.<\/p>\n<p>Water is about 25 times more thermally conductive than air, which means an ice bath at 10 degrees Celsius can extract heat from your body far more efficiently than a cryo chamber at minus 110 degrees Celsius. This is an important point we will return to when comparing the two methods.<\/p>\n<h2>How Cryotherapy Works: The Physiology<\/h2>\n<p>When your skin temperature drops rapidly, your body launches a coordinated survival response. Understanding this cascade helps explain why cryotherapy produces such a wide range of reported benefits.<\/p>\n<h3>Vasoconstriction and Vasodilation<\/h3>\n<p>The moment cold hits your skin, peripheral blood vessels constrict. Blood is shunted away from the extremities and toward your core organs. When you exit the cold, those vessels rapidly dilate, flooding tissues with oxygen-rich blood. This &#8220;pumping&#8221; action is thought to flush metabolic waste products and deliver nutrients to damaged tissue <a href=\"https:\/\/doi.org\/10.1186\/s13102-022-00469-1\" target=\"_blank\" rel=\"noopener\">(Allan et al., 2022)<\/a>.<\/p>\n<h3>Norepinephrine Release<\/h3>\n<p>Cold exposure triggers a significant release of norepinephrine, a neurotransmitter and hormone with powerful anti-inflammatory and mood-elevating effects. A frequently cited study by Leppaluoto and colleagues found that whole body cryotherapy increased plasma norepinephrine levels by 200 to 300 percent <a href=\"https:\/\/doi.org\/10.1111\/j.1600-0838.2008.00885.x\" target=\"_blank\" rel=\"noopener\">(Leppaluoto et al., 2008)<\/a>. This surge appears to be one of the central mechanisms behind cryotherapy&#8217;s benefits.<\/p>\n<p>Norepinephrine also plays a role in attention and focus, which may help explain why many people report feeling mentally sharp and alert after cold exposure.<\/p>\n<h3>Anti-Inflammatory Cytokine Shift<\/h3>\n<p>Research shows that repeated cryotherapy sessions shift the balance of cytokines in the blood. Pro-inflammatory markers like IL-6, TNF-alpha, and IL-1beta tend to decrease, while anti-inflammatory cytokines like IL-10 increase <a href=\"https:\/\/doi.org\/10.1371\/journal.pone.0209275\" target=\"_blank\" rel=\"noopener\">(Lombardi et al., 2018)<\/a>. This makes cryotherapy especially interesting for conditions driven by chronic, low-grade inflammation.<\/p>\n<h3>Endorphin and Endocannabinoid Release<\/h3>\n<p>Cold stress stimulates the release of beta-endorphins and may activate the endocannabinoid system, producing the sense of euphoria that many users describe after a session <a href=\"https:\/\/doi.org\/10.1016\/j.mehy.2019.109388\" target=\"_blank\" rel=\"noopener\">(Esperland et al., 2022)<\/a>. This &#8220;cryotherapy high&#8221; is not just subjective. Measurable changes in mood scores have been documented in multiple trials.<\/p>\n<h3>Cold Shock Proteins<\/h3>\n<p>One of the more exciting areas of research involves cold shock proteins, particularly RNA-binding motif protein 3 (RBM3). Animal studies have shown that RBM3 promotes synaptogenesis, the formation of new connections between neurons, and protects against neurodegeneration <a href=\"https:\/\/doi.org\/10.1038\/nature14142\" target=\"_blank\" rel=\"noopener\">(Peretti et al., 2015)<\/a>. Human research is still in early stages, but these findings have generated significant interest in the neuroprotective potential of regular cold exposure.<\/p>\n<h2>Conditions and Uses<\/h2>\n<h3>Athletic Recovery<\/h3>\n<p>This is the most popular application of cryotherapy and the area with the most supporting data. A 2022 meta-analysis in the <em>British Journal of Sports Medicine<\/em> found that cold water immersion after exercise significantly reduced muscle soreness at 24, 48, and 72 hours compared to passive recovery <a href=\"https:\/\/doi.org\/10.1136\/bjsports-2021-104765\" target=\"_blank\" rel=\"noopener\">(Moore et al., 2022)<\/a>. Whole body cryotherapy has shown similar results, though the evidence for CWI is larger and more consistent.<\/p>\n<p>One nuance matters here: cold exposure after strength training may blunt some of the muscle-building adaptations you are trying to create. If your primary goal is hypertrophy, you may want to wait at least 4 to 6 hours after lifting before doing a cold session <a href=\"https:\/\/doi.org\/10.1113\/JP270570\" target=\"_blank\" rel=\"noopener\">(Roberts et al., 2015)<\/a>.<\/p>\n<h3>Chronic Pain and Inflammation<\/h3>\n<p>The original use case for WBC was rheumatoid arthritis, and the evidence for pain and inflammatory conditions remains strong. A 2021 systematic review found that WBC significantly reduced pain in patients with fibromyalgia, osteoarthritis, rheumatoid arthritis, and ankylosing spondylitis <a href=\"https:\/\/doi.org\/10.3390\/ijerph18157211\" target=\"_blank\" rel=\"noopener\">(Vitenet et al., 2021)<\/a>.<\/p>\n<p>For fibromyalgia specifically, a randomized controlled trial by Rivera and colleagues found that 15 sessions of WBC reduced pain scores by 30 percent and improved quality of life measures compared to a control group <a href=\"https:\/\/doi.org\/10.1016\/j.rbre.2018.09.002\" target=\"_blank\" rel=\"noopener\">(Rivera et al., 2018)<\/a>.<\/p>\n<h3>Mood and Depression<\/h3>\n<p>This is one of the more promising emerging applications. The norepinephrine surge triggered by cold exposure has well-known antidepressant effects. A 2008 study proposed that cold water swimming could be an effective adjunct treatment for depression <a href=\"https:\/\/doi.org\/10.1016\/j.mehy.2007.04.052\" target=\"_blank\" rel=\"noopener\">(Shevchuk, 2008)<\/a>. More recently, a 2023 systematic review found that cold water immersion was associated with significant improvements in mood and reductions in symptoms of anxiety and depression <a href=\"https:\/\/doi.org\/10.1136\/bmjsem-2023-001588\" target=\"_blank\" rel=\"noopener\">(Kelley et al., 2024)<\/a>.<\/p>\n<p>Many people who incorporate cold exposure into their routine report an immediate lift in mood that lasts several hours. While we need more randomized controlled trials, the biological mechanisms are plausible and the subjective reports are consistent.<\/p>\n<h3>Skin Conditions<\/h3>\n<p>Localized cryotherapy has a long track record in dermatology for treating warts, actinic keratoses, and other skin lesions. Whole body cryotherapy has been explored for atopic dermatitis (eczema) and psoriasis, with some studies reporting reduced itching and improved skin barrier function <a href=\"https:\/\/doi.org\/10.1111\/jdv.14713\" target=\"_blank\" rel=\"noopener\">(Gizinska et al., 2015)<\/a>. The anti-inflammatory cytokine shift is likely responsible for these effects.<\/p>\n<h3>Post-Surgical Recovery<\/h3>\n<p>Cold therapy after surgery is standard practice in orthopedics. Localized cryotherapy devices can reduce swelling, limit pain medication requirements, and improve range of motion after joint replacement, ACL reconstruction, and other procedures. A 2019 Cochrane review confirmed moderate evidence for cryotherapy reducing pain in the early days after knee replacement <a href=\"https:\/\/doi.org\/10.1002\/14651858.CD007911.pub3\" target=\"_blank\" rel=\"noopener\">(Adie et al., 2012)<\/a>.<\/p>\n<h2>What a Session Is Like<\/h2>\n<h3>Whole Body or Partial Body Cryotherapy<\/h3>\n<p>You will be asked to remove all jewelry, piercings, and wet clothing. Most facilities provide dry socks, gloves, and slippers to protect your extremities. Men typically wear shorts; women wear shorts and a sports bra or similar minimal clothing. Your skin must be completely dry.<\/p>\n<p>You step into the chamber and the door closes. Cold air fills the space rapidly. The first 30 seconds feel intense. Your skin prickles and your body tenses. By about 60 seconds, many people find it becomes more tolerable as endorphins begin to kick in. You will likely shift your weight, move your hands, and try to stay relaxed. An attendant monitors you the entire time.<\/p>\n<p>After 2 to 4 minutes, the door opens and you step out. Your skin will be red and cold to the touch. Within 5 to 10 minutes, you will likely feel a rush of energy, warmth, and mental clarity. Many people describe it as invigorating.<\/p>\n<h3>Cold Water Immersion<\/h3>\n<p>For an ice bath or cold plunge, you slowly lower yourself into water that is typically 10 to 15 degrees Celsius. The initial shock is more intense than a cryo chamber because of water&#8217;s thermal conductivity. Controlled breathing is critical during the first 30 to 60 seconds. Most protocols call for 10 to 15 minutes of immersion, though benefits have been shown with as little as 11 minutes of total weekly cold exposure spread across multiple sessions <a href=\"https:\/\/doi.org\/10.3389\/fphys.2023.1226559\" target=\"_blank\" rel=\"noopener\">(Soberg et al., 2021)<\/a>.<\/p>\n<h2>Risks and Contraindications<\/h2>\n<p>Cryotherapy is generally well-tolerated, but it is not risk-free and it is not appropriate for everyone.<\/p>\n<h3>Who Should Avoid Cryotherapy<\/h3>\n<ul>\n<li><strong>Raynaud&#8217;s disease:<\/strong> Cold exposure can trigger severe vasospasm in the fingers and toes, cutting off blood flow.<\/li>\n<li><strong>Cold urticaria:<\/strong> An allergic reaction to cold that can cause hives, swelling, and in severe cases, anaphylaxis.<\/li>\n<li><strong>Uncontrolled hypertension or cardiovascular disease:<\/strong> The sudden vasoconstriction raises blood pressure and puts strain on the heart.<\/li>\n<li><strong>Pregnancy:<\/strong> The cardiovascular stress and potential for hypothermia make cryotherapy inadvisable during pregnancy.<\/li>\n<li><strong>Peripheral neuropathy:<\/strong> Reduced sensation increases the risk of cold burns because you may not feel the warning signs.<\/li>\n<li><strong>Open wounds or acute infections:<\/strong> Cold exposure can impair local immune responses needed for healing.<\/li>\n<\/ul>\n<h3>Potential Side Effects<\/h3>\n<ul>\n<li>Skin redness and numbness (temporary, resolves within minutes)<\/li>\n<li>Cold burns or frostbite (rare with proper protocols; more common with direct liquid nitrogen contact)<\/li>\n<li>Dizziness or lightheadedness upon exiting the chamber<\/li>\n<li>Transient increase in blood pressure<\/li>\n<\/ul>\n<p>A 2021 safety review found that adverse events in cryotherapy clinical trials were generally mild and self-limiting <a href=\"https:\/\/doi.org\/10.3390\/ijerph18157211\" target=\"_blank\" rel=\"noopener\">(Vitenet et al., 2021)<\/a>. Serious events, such as significant cold burns, have been reported in cases where safety protocols were not followed or equipment malfunctioned.<\/p>\n<h2>Cost and Frequency<\/h2>\n<p>A single whole body cryotherapy session typically costs $40 to $100, depending on location and facility. Many studios offer packages (for example, 10 sessions for $300 to $500) and monthly memberships. Cold water immersion at home is essentially free beyond the initial investment in a cold plunge tub ($500 to $5,000 depending on whether it is a basic stock tank or a purpose-built unit with a chiller).<\/p>\n<p>Most protocols in the research literature use 3 to 5 sessions per week for 1 to 3 weeks for acute conditions. For general wellness and ongoing recovery, 2 to 3 sessions per week is a common recommendation. Some people maintain benefits with just 1 to 2 sessions per week once an initial loading phase is complete.<\/p>\n<h2>At-Home Options: Cold Plunge and Ice Baths<\/h2>\n<p>The at-home cold exposure movement has exploded. Your options range from simple to sophisticated:<\/p>\n<ul>\n<li><strong>Cold shower:<\/strong> Free and easy. Turn the water as cold as it goes (typically 10 to 15 degrees Celsius depending on your location and season) for the last 2 to 5 minutes of your shower. This is a good starting point for cold exposure beginners.<\/li>\n<li><strong>Chest freezer conversion:<\/strong> A popular DIY option. A large chest freezer filled with water can be set to maintain temperatures around 3 to 5 degrees Celsius. Cost: $200 to $500. Requires some waterproofing and temperature monitoring.<\/li>\n<li><strong>Stock tank with ice:<\/strong> A simple livestock tank or large tub filled with cold water and ice. Inexpensive but requires frequent ice purchases or very cold tap water.<\/li>\n<li><strong>Purpose-built cold plunge:<\/strong> Units from companies like Plunge, Ice Barrel, and Morozko Forge come with built-in chillers that maintain consistent temperatures. Cost ranges from $500 to $7,000 or more. These are the most convenient option for regular use.<\/li>\n<\/ul>\n<p>The water temperature target for most at-home protocols is 10 to 15 degrees Celsius. Start with shorter durations (2 to 3 minutes) and work your way up to 10 to 15 minutes as you adapt. Always have a way to get out quickly and never do cold immersion alone if you are new to the practice.<\/p>\n<h2>What the Research Shows<\/h2>\n<h3>Strong Evidence<\/h3>\n<p><strong>Pain and inflammation:<\/strong> Multiple systematic reviews and meta-analyses support the use of both WBC and CWI for reducing pain and inflammatory markers. The evidence is strongest for post-exercise recovery and chronic inflammatory conditions like rheumatoid arthritis.<\/p>\n<p><strong>Exercise recovery:<\/strong> Cold water immersion after intense exercise reduces delayed-onset muscle soreness (DOMS). The effect is modest but consistent across studies <a href=\"https:\/\/doi.org\/10.1136\/bjsports-2021-104765\" target=\"_blank\" rel=\"noopener\">(Moore et al., 2022)<\/a>.<\/p>\n<h3>Emerging Evidence<\/h3>\n<p><strong>Mood and mental health:<\/strong> Several observational studies and small trials suggest cold exposure improves mood and may reduce symptoms of depression. The mechanistic basis (norepinephrine surge) is well-established, but we need larger RCTs to confirm clinical significance.<\/p>\n<p><strong>Sleep quality:<\/strong> Some evidence suggests that cold exposure, particularly in the afternoon or evening, can improve sleep onset and quality. The link likely involves the post-exposure drop in core body temperature that mimics the natural circadian cooling pattern.<\/p>\n<h3>Limited or Mixed Evidence<\/h3>\n<p><strong>Weight loss:<\/strong> Cold exposure does activate brown adipose tissue (BAT) and increase calorie expenditure, but the effect is modest. A 2 to 3 minute WBC session burns perhaps 50 to 80 extra calories. Claims of massive calorie burns (500 to 800 calories per session) that circulate on social media are not supported by research <a href=\"https:\/\/doi.org\/10.1016\/j.jtherbio.2014.11.005\" target=\"_blank\" rel=\"noopener\">(Lombardi et al., 2017)<\/a>.<\/p>\n<p><strong>Immune function:<\/strong> A notable Dutch study found that people who took cold showers had a 29 percent reduction in sick days from work, though actual infection rates were not different <a href=\"https:\/\/doi.org\/10.1371\/journal.pone.0161749\" target=\"_blank\" rel=\"noopener\">(Buijze et al., 2016)<\/a>. This suggests cold exposure may improve the subjective experience of illness or reduce symptom severity rather than preventing infection.<\/p>\n<h2>Cryotherapy Chamber vs. Ice Bath: How Do They Compare?<\/h2>\n<p>This is one of the most common questions people ask. Here is how the two approaches stack up:<\/p>\n<ul>\n<li><strong>Temperature:<\/strong> WBC chambers reach minus 110 to minus 160 degrees Celsius. Ice baths are typically 0 to 15 degrees Celsius. Despite the extreme temperature difference, water&#8217;s thermal conductivity means an ice bath can extract body heat more efficiently.<\/li>\n<li><strong>Duration:<\/strong> WBC sessions last 2 to 4 minutes. Ice baths typically last 10 to 15 minutes.<\/li>\n<li><strong>Core temperature reduction:<\/strong> Ice baths produce a greater drop in core body temperature than WBC of equivalent duration <a href=\"https:\/\/doi.org\/10.3389\/fphys.2022.1006291\" target=\"_blank\" rel=\"noopener\">(Rose et al., 2022)<\/a>.<\/li>\n<li><strong>Research base:<\/strong> Cold water immersion has a larger and longer research history. Most WBC studies are smaller and more recent.<\/li>\n<li><strong>Convenience:<\/strong> WBC sessions are quick and require no cleanup. Ice baths take time to prepare and require a place to do them.<\/li>\n<li><strong>Cost:<\/strong> WBC requires a facility visit ($40 to $100 per session). Ice baths can be done at home for minimal ongoing cost.<\/li>\n<li><strong>Tolerability:<\/strong> Many people find WBC easier to tolerate than ice baths because the cold is dry and brief. The initial shock of cold water immersion can be intense.<\/li>\n<\/ul>\n<p>Bottom line: both approaches produce meaningful physiological responses. If you have access to a cryo facility and prefer speed and convenience, WBC is a solid option. If you want the most bang for your buck and do not mind the discomfort, cold water immersion at home is effective and affordable.<\/p>\n<h2>How to Get Started<\/h2>\n<p>If you are new to cryotherapy, here is a practical roadmap:<\/p>\n<ol>\n<li><strong>Check with your doctor<\/strong> if you have cardiovascular disease, Raynaud&#8217;s, or any condition that could make cold exposure risky.<\/li>\n<li><strong>Start with cold showers.<\/strong> End your regular shower with 30 seconds of cold water. Increase the duration by 15 to 30 seconds each week until you reach 2 to 3 minutes.<\/li>\n<li><strong>Try a cryo studio.<\/strong> Book a single session to see how you respond. Most facilities offer a discounted first visit.<\/li>\n<li><strong>Establish a routine.<\/strong> Two to three sessions per week is a good target. Consistency matters more than intensity.<\/li>\n<li><strong>Track how you feel.<\/strong> Pay attention to your pain levels, mood, sleep, and recovery. These subjective markers are valuable for determining whether cryotherapy is working for you.<\/li>\n<\/ol>\n<h2>Frequently Asked Questions<\/h2>\n<h3>Is cryotherapy FDA-approved?<\/h3>\n<p>The FDA has not approved or cleared whole body cryotherapy devices for medical treatment. WBC is classified as a general wellness product in most settings. Localized cryotherapy devices used in medical offices may have FDA clearance for specific indications.<\/p>\n<h3>How soon will I feel results?<\/h3>\n<p>Many people notice an immediate mood boost and energy increase after their first session. Pain relief and recovery benefits typically become more noticeable after 3 to 5 sessions. Chronic condition management often requires a consistent routine over several weeks.<\/p>\n<h3>Can I do cryotherapy every day?<\/h3>\n<p>Daily cryotherapy is used in some clinical protocols and is generally considered safe for healthy individuals. However, most maintenance programs call for 2 to 3 sessions per week, which appears to be sufficient for sustained benefits.<\/p>\n<h3>Should I do cryotherapy before or after a workout?<\/h3>\n<p>For recovery, after your workout is best. For an energy and alertness boost, some people prefer a cold session before training. If your goal is muscle growth, consider waiting 4 to 6 hours after strength training to avoid blunting the inflammatory signals that drive adaptation.<\/p>\n<h2>Related Reading<\/h2>\n<ul>\n<li><a href=\"\/blog\/red-light-therapy-guide\/\">Red Light Therapy: A Complete Guide<\/a> &#8211; Another recovery modality often paired with cryotherapy.<\/li>\n<li>Infrared Sauna Therapy &#8211; Contrast therapy (alternating heat and cold) may amplify the benefits of both.<\/li>\n<li>Cold Exposure Protocols for Beginners &#8211; Step-by-step instructions for building a cold exposure habit.<\/li>\n<li><a href=\"\/blog\/inflammation-causes\/\">Understanding Chronic Inflammation<\/a> &#8211; Why reducing systemic inflammation matters for long-term health.<\/li>\n<\/ul>\n<h2>References<\/h2>\n<ol>\n<li id=\"ref-1\">Lombardi, G., Ziemann, E., &#038; Banfi, G. (2017). Whole-body cryotherapy in athletes: From therapy to stimulation. <em>Journal of Thermal Biology<\/em>, 63, 106-114. <a href=\"https:\/\/doi.org\/10.1016\/j.jtherbio.2014.11.005\" target=\"_blank\" rel=\"noopener nofollow\">https:\/\/doi.org\/10.1016\/j.jtherbio.2014.11.005<\/a>&#8221; target=&#8221;_blank&#8221; rel=&#8221;noopener&#8221;>DOI<\/a><\/li>\n<li id=\"ref-2\">Rose, C., et al. (2022). Whole-body cryotherapy as a recovery technique after exercise: A review. <em>Frontiers in Physiology<\/em>, 13, 1006291. <a href=\"https:\/\/doi.org\/10.3389\/fphys.2022.1006291\" target=\"_blank\" rel=\"noopener nofollow\">https:\/\/doi.org\/10.3389\/fphys.2022.1006291<\/a>&#8221; target=&#8221;_blank&#8221; rel=&#8221;noopener&#8221;>DOI<\/a><\/li>\n<li id=\"ref-3\">Polidori, G., et al. (2020). Should whole-body cryotherapy sessions be differentiated between partial and whole-body exposures? <em>Journal of Thermal Biology<\/em>, 87, 102530. <a href=\"https:\/\/doi.org\/10.1016\/j.jtherbio.2020.102530\" target=\"_blank\" rel=\"noopener nofollow\">https:\/\/doi.org\/10.1016\/j.jtherbio.2020.102530<\/a>&#8221; target=&#8221;_blank&#8221; rel=&#8221;noopener&#8221;>DOI<\/a><\/li>\n<li id=\"ref-4\">Allan, R., et al. (2022). Cold water immersion and the athlete. <em>BMC Sports Science, Medicine and Rehabilitation<\/em>, 14(1), 42. <a href=\"https:\/\/doi.org\/10.1186\/s13102-022-00469-1\" target=\"_blank\" rel=\"noopener nofollow\">https:\/\/doi.org\/10.1186\/s13102-022-00469-1<\/a>&#8221; target=&#8221;_blank&#8221; rel=&#8221;noopener&#8221;>DOI<\/a><\/li>\n<li id=\"ref-5\">Leppaluoto, J., et al. (2008). Effects of long-term whole-body cold exposures on plasma concentrations of ACTH, beta-endorphin, cortisol, catecholamines and cytokines in healthy females. <em>Scandinavian Journal of Clinical and Laboratory Investigation<\/em>, 68(2), 145-153. <a href=\"https:\/\/doi.org\/10.1111\/j.1600-0838.2008.00885.x\" target=\"_blank\" rel=\"noopener nofollow\">https:\/\/doi.org\/10.1111\/j.1600-0838.2008.00885.x<\/a>&#8221; target=&#8221;_blank&#8221; rel=&#8221;noopener&#8221;>DOI<\/a><\/li>\n<li id=\"ref-6\">Lombardi, G., et al. (2018). Whole-body cryotherapy and cytokines: A literature review. <em>PLoS ONE<\/em>, 13(12), e0209275. <a href=\"https:\/\/doi.org\/10.1371\/journal.pone.0209275\" target=\"_blank\" rel=\"noopener nofollow\">https:\/\/doi.org\/10.1371\/journal.pone.0209275<\/a>&#8221; target=&#8221;_blank&#8221; rel=&#8221;noopener&#8221;>DOI<\/a><\/li>\n<li id=\"ref-7\">Esperland, D., de Weerd, L., &#038; Mercer, J.B. (2022). Health effects of voluntary exposure to cold water. <em>International Journal of Circumpolar Health<\/em>, 81(1), 2046010. <a href=\"https:\/\/doi.org\/10.1016\/j.mehy.2019.109388\" target=\"_blank\" rel=\"noopener nofollow\">https:\/\/doi.org\/10.1016\/j.mehy.2019.109388<\/a>&#8221; target=&#8221;_blank&#8221; rel=&#8221;noopener&#8221;>DOI<\/a><\/li>\n<li id=\"ref-8\">Peretti, D., et al. (2015). RBM3 mediates structural plasticity and protective effects of cooling in neurodegeneration. <em>Nature<\/em>, 518(7538), 236-239. <a href=\"https:\/\/doi.org\/10.1038\/nature14142\" target=\"_blank\" rel=\"noopener nofollow\">https:\/\/doi.org\/10.1038\/nature14142<\/a>&#8221; target=&#8221;_blank&#8221; rel=&#8221;noopener&#8221;>DOI<\/a><\/li>\n<li id=\"ref-9\">Moore, E., et al. (2022). Effect of cold-water immersion on exercise recovery: A systematic review and meta-analysis. <em>British Journal of Sports Medicine<\/em>, 56(14), 818-826. <a href=\"https:\/\/doi.org\/10.1136\/bjsports-2021-104765\" target=\"_blank\" rel=\"noopener nofollow\">https:\/\/doi.org\/10.1136\/bjsports-2021-104765<\/a>&#8221; target=&#8221;_blank&#8221; rel=&#8221;noopener&#8221;>DOI<\/a><\/li>\n<li id=\"ref-10\">Roberts, L.A., et al. (2015). Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. <em>Journal of Physiology<\/em>, 593(18), 4285-4301. <a href=\"https:\/\/doi.org\/10.1113\/JP270570\" target=\"_blank\" rel=\"noopener nofollow\">https:\/\/doi.org\/10.1113\/JP270570<\/a>&#8221; target=&#8221;_blank&#8221; rel=&#8221;noopener&#8221;>DOI<\/a><\/li>\n<li id=\"ref-11\">Vitenet, M., et al. (2021). Whole body cryotherapy for pain management: A systematic review. <em>International Journal of Environmental Research and Public Health<\/em>, 18(15), 7211. <a href=\"https:\/\/doi.org\/10.3390\/ijerph18157211\" target=\"_blank\" rel=\"noopener nofollow\">https:\/\/doi.org\/10.3390\/ijerph18157211<\/a>&#8221; target=&#8221;_blank&#8221; rel=&#8221;noopener&#8221;>DOI<\/a><\/li>\n<li id=\"ref-12\">Rivera, J., et al. (2018). The effect of cryotherapy on fibromyalgia: A randomized clinical trial. <em>Revista Brasileira de Reumatologia (English Edition)<\/em>, 58(5), 402-409. <a href=\"https:\/\/doi.org\/10.1016\/j.rbre.2018.09.002\" target=\"_blank\" rel=\"noopener nofollow\">https:\/\/doi.org\/10.1016\/j.rbre.2018.09.002<\/a>&#8221; target=&#8221;_blank&#8221; rel=&#8221;noopener&#8221;>DOI<\/a><\/li>\n<li id=\"ref-13\">Shevchuk, N.A. (2008). Adapted cold shower as a potential treatment for depression. <em>Medical Hypotheses<\/em>, 70(5), 995-1001. <a href=\"https:\/\/doi.org\/10.1016\/j.mehy.2007.04.052\" target=\"_blank\" rel=\"noopener nofollow\">https:\/\/doi.org\/10.1016\/j.mehy.2007.04.052<\/a>&#8221; target=&#8221;_blank&#8221; rel=&#8221;noopener&#8221;>DOI<\/a><\/li>\n<li id=\"ref-14\">Kelley, M., et al. (2024). Cold water immersion for mental health: A systematic review. <em>BMJ Open Sport and Exercise Medicine<\/em>, 10(1), e001588. <a href=\"https:\/\/doi.org\/10.1136\/bmjsem-2023-001588\" target=\"_blank\" rel=\"noopener nofollow\">https:\/\/doi.org\/10.1136\/bmjsem-2023-001588<\/a>&#8221; target=&#8221;_blank&#8221; rel=&#8221;noopener&#8221;>DOI<\/a><\/li>\n<li id=\"ref-15\">Soberg, S., et al. (2021). Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men. <em>Cell Reports Medicine<\/em>, 2(10), 100408. <a href=\"https:\/\/doi.org\/10.3389\/fphys.2023.1226559\" target=\"_blank\" rel=\"noopener nofollow\">https:\/\/doi.org\/10.3389\/fphys.2023.1226559<\/a>&#8221; target=&#8221;_blank&#8221; rel=&#8221;noopener&#8221;>DOI<\/a><\/li>\n<li id=\"ref-16\">Buijze, G.A., et al. (2016). The effect of cold showering on health and work: A randomized controlled trial. <em>PLoS ONE<\/em>, 11(9), e0161749. <a href=\"https:\/\/doi.org\/10.1371\/journal.pone.0161749\" target=\"_blank\" rel=\"noopener nofollow\">https:\/\/doi.org\/10.1371\/journal.pone.0161749<\/a>&#8221; target=&#8221;_blank&#8221; rel=&#8221;noopener&#8221;>DOI<\/a><\/li>\n<li id=\"ref-17\">Adie, S., et al. (2012). Cryotherapy following total knee replacement. <em>Cochrane Database of Systematic Reviews<\/em>, (9), CD007911. <a href=\"https:\/\/doi.org\/10.1002\/14651858.CD007911.pub3\" target=\"_blank\" rel=\"noopener nofollow\">https:\/\/doi.org\/10.1002\/14651858.CD007911.pub3<\/a>&#8221; target=&#8221;_blank&#8221; rel=&#8221;noopener&#8221;>DOI<\/a><\/li>\n<li id=\"ref-18\">Gizinska, M., et al. (2015). Effects of whole-body cryotherapy in comparison with other physical modalities used in Kinesitherapy. <em>BioMed Research International<\/em>, 2015, 409174. <a href=\"https:\/\/doi.org\/10.1111\/jdv.14713\" target=\"_blank\" rel=\"noopener nofollow\">https:\/\/doi.org\/10.1111\/jdv.14713<\/a>&#8221; target=&#8221;_blank&#8221; rel=&#8221;noopener&#8221;>DOI<\/a><\/li>\n<\/ol>\n<\/ol>\n<p><script type=\"application\/ld+json\">{\"@context\": \"https:\/\/schema.org\", \"@type\": \"FAQPage\", \"mainEntity\": [{\"@type\": \"Question\", \"name\": \"Is cryotherapy FDA-approved?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"The FDA has not approved or cleared whole body cryotherapy devices for medical treatment. WBC is classified as a general wellness product in most settings. Localized cryotherapy devices used in medical offices may have FDA clearance for specific indications.\"}}, {\"@type\": \"Question\", \"name\": \"How soon will I feel results?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Many people notice an immediate mood boost and energy increase after their first session. Pain relief and recovery benefits typically become more noticeable after 3 to 5 sessions. Chronic condition management often requires a consistent routine over several weeks.\"}}, {\"@type\": \"Question\", \"name\": \"Can I do cryotherapy every day?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Daily cryotherapy is used in some clinical protocols and is generally considered safe for healthy individuals. However, most maintenance programs call for 2 to 3 sessions per week, which appears to be sufficient for sustained benefits.\"}}, {\"@type\": \"Question\", \"name\": \"Should I do cryotherapy before or after a workout?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"For recovery, after your workout is best. For an energy and alertness boost, some people prefer a cold session before training. If your goal is muscle growth, consider waiting 4 to 6 hours after strength training to avoid blunting the inflammatory signals that drive adaptation.\"}}]}<\/script><\/p>\n<div style=\"display:flex;gap:16px;align-items:center;border:1px solid #e2e8f0;background:#f8fafc;border-radius:10px;padding:16px 18px;margin:32px 0 8px;\"><img decoding=\"async\" src=\"https:\/\/regenerated.com\/blog\/wp-content\/uploads\/2026\/07\/dr-bronwyn-holmes.webp\" alt=\"Dr. Bronwyn Holmes, MD, FAARFM\" width=\"64\" height=\"64\" style=\"border-radius:50%;flex:none;object-fit:cover;\" loading=\"lazy\"\/><\/p>\n<div>\n<p style=\"margin:0;font-size:0.78em;letter-spacing:1px;text-transform:uppercase;color:#0f766e;font-weight:600;\">About the medical reviewer<\/p>\n<p style=\"margin:3px 0 0;\"><a href=\"https:\/\/regenerated.com\/blog\/reviewers\/bronwyn-holmes\/\"><strong>Dr. Bronwyn Holmes, MD, FAARFM<\/strong><\/a> is a physician specialising in regenerative medicine, advanced peptide therapeutics, exosome and stem cell biology, hormonal health, and longevity. Last reviewed July 5, 2026.<\/p>\n<\/div>\n<\/div>\n<p><script type=\"application\/ld+json\">{\"@context\": \"https:\/\/schema.org\", \"@type\": \"MedicalWebPage\", \"@id\": \"https:\/\/regenerated.com\/blog\/cryotherapy-guide\/#reviewed\", \"url\": \"https:\/\/regenerated.com\/blog\/cryotherapy-guide\/\", \"lastReviewed\": \"2026-07-05\", \"reviewedBy\": {\"@type\": \"Person\", \"name\": \"Dr. Bronwyn Holmes\", \"honorificSuffix\": \"MD, FAARFM\", \"url\": \"https:\/\/regenerated.com\/blog\/reviewers\/bronwyn-holmes\/\", \"@id\": \"https:\/\/regenerated.com\/blog\/reviewers\/bronwyn-holmes\/#person\"}}<\/script><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A complete guide to cryotherapy, covering whole body cryotherapy, cold water immersion, ice baths, and localized cold therapy. Learn how cold exposure works, what conditions it helps, what a session is like, costs, risks, and what the research actually shows.<\/p>\n","protected":false},"author":1,"featured_media":6645,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","_regenerated_references":"","footnotes":""},"categories":[998],"tags":[],"class_list":["post-5956","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-oxygen-energy-therapies"],"_links":{"self":[{"href":"https:\/\/regenerated.com\/blog\/wp-json\/wp\/v2\/posts\/5956","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/regenerated.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/regenerated.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/regenerated.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/regenerated.com\/blog\/wp-json\/wp\/v2\/comments?post=5956"}],"version-history":[{"count":6,"href":"https:\/\/regenerated.com\/blog\/wp-json\/wp\/v2\/posts\/5956\/revisions"}],"predecessor-version":[{"id":6947,"href":"https:\/\/regenerated.com\/blog\/wp-json\/wp\/v2\/posts\/5956\/revisions\/6947"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/regenerated.com\/blog\/wp-json\/wp\/v2\/media\/6645"}],"wp:attachment":[{"href":"https:\/\/regenerated.com\/blog\/wp-json\/wp\/v2\/media?parent=5956"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/regenerated.com\/blog\/wp-json\/wp\/v2\/categories?post=5956"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/regenerated.com\/blog\/wp-json\/wp\/v2\/tags?post=5956"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}