What Is Cryotherapy? Everything You Need to Know

Cryotherapy literally means "cold therapy." It refers to any treatment that uses extremely low temperatures to promote healing, reduce inflammation, and support recovery. While cold has been used medicinally for centuries — from ancient Greek physicians prescribing cold baths to modern ice packs — today's cryotherapy typically involves purpose-built chambers that expose the body to temperatures between -110°C and -160°C for two to four minutes.

The practice has grown rapidly since the early 2010s, moving from professional sports medicine into mainstream wellness. In 2026, thousands of dedicated cryotherapy studios operate worldwide, and the treatment is used by everyone from elite athletes to office workers seeking recovery and stress relief.

How Does Cryotherapy Work?

During a whole-body cryotherapy session, you step into a chamber or room that has been cooled using liquid nitrogen or electrically refrigerated air. The extreme cold triggers a powerful physiological response known as cold shock. Your blood vessels constrict (vasoconstriction), redirecting blood toward your core organs where it becomes enriched with oxygen, enzymes, and nutrients.

When you exit the chamber, your blood vessels dilate again. This rush of enriched blood throughout the body is believed to accelerate healing, reduce inflammation, and trigger endorphin release. The entire process mimics — and dramatically amplifies — the body's natural response to cold exposure.

Types of Cryotherapy

There are several distinct approaches to cryotherapy, each suited to different goals and conditions:

• Whole-Body Cryotherapy (WBC): You enter a chamber cooled to -110°C or below. Sessions last 2-4 minutes. This is the most common studio-based treatment and targets systemic inflammation, recovery, and mood.
• Localized Cryotherapy: A technician applies concentrated cold air to a specific area — a sore shoulder, inflamed knee, or injured muscle. Sessions typically last 5-10 minutes per area.
• Cryo Facials: Cold air is applied to the face and neck to tighten skin, reduce puffiness, and boost collagen production. A popular add-on at many studios.
• CryoSculpting / Fat Freezing: A different technology (often branded as CoolSculpting) that uses controlled cooling to destroy fat cells in targeted areas. This is a cosmetic procedure, not a recovery treatment.

What Happens During a Session?

A typical whole-body cryotherapy session follows a straightforward routine. You arrive at the studio, change into minimal clothing — usually shorts or underwear, plus gloves, socks, and ear protection provided by the studio. A technician briefs you on the process and monitors you throughout.

You step into the chamber, and the temperature drops rapidly. Most people describe the first 30 seconds as intensely cold, followed by a numbing sensation. The session ends after 2-4 minutes, and you step out feeling a rush of warmth and alertness. Many people report an immediate mood lift and energy boost that lasts several hours.

Who Uses Cryotherapy?

Cryotherapy appeals to a surprisingly broad audience:

• Athletes: Professional and amateur athletes use it to speed post-training recovery and manage chronic inflammation.
• Chronic pain sufferers: People with conditions like fibromyalgia, arthritis, and lower back pain report significant relief.
• Wellness seekers: Those looking for improved sleep, reduced stress, enhanced mood, and better skin health.
• Post-surgical patients: Under medical guidance, cryotherapy can support recovery after certain procedures.

What Does the Science Say?

Research on cryotherapy is growing but still evolving. Peer-reviewed studies have shown promising results for pain reduction, decreased muscle soreness after exercise (known as DOMS), and improvements in inflammatory markers. A 2017 meta-analysis in the journal PLOS ONE found that whole-body cryotherapy was effective at reducing muscle soreness in athletes compared to passive recovery.

However, researchers emphasize that more large-scale, controlled trials are needed. The FDA has not approved cryotherapy for the treatment of any specific medical condition, and most health agencies classify it as a wellness service rather than a medical treatment. This does not mean it is ineffective — it means the evidence base is still being built.

Is Cryotherapy Safe?

For the vast majority of healthy adults, cryotherapy is considered safe when administered by trained professionals in a properly maintained facility. Common side effects include temporary redness, tingling, and numbness in the skin, all of which resolve within minutes.

Cryotherapy is not recommended for people with uncontrolled hypertension, severe cardiovascular conditions, cold-induced conditions like Raynaud's disease, or during pregnancy. Always consult your physician before trying cryotherapy if you have any underlying health conditions.

How Much Does It Cost?

A single whole-body cryotherapy session typically costs between $40 and $100 in the United States, depending on location and studio. Monthly memberships range from $150 to $350 and usually include multiple sessions. Many studios offer first-time discounts or introductory packages to help newcomers try it at a lower cost.

Getting Started

If you're considering cryotherapy, the best first step is to find a reputable studio with trained staff and properly maintained equipment. Look for studios that use electric cryotherapy chambers (considered the safest option) or well-maintained nitrogen chambers with proper ventilation. Ask about staff certifications, safety protocols, and whether a technician monitors every session.

Medical disclaimer: This article is for informational purposes only and does not constitute medical advice. Cryotherapy is a wellness service, not a medical treatment. Always consult a qualified healthcare professional before beginning any cryotherapy protocol, especially if you have cardiovascular conditions, cold sensitivity, or other health concerns.