Cryotherapy
cryo, cold air therapy, cold chamber therapy, whole body cryotherapy (WBC), cold sauna
Cryotherapy harnesses extreme cold to promote recovery and reduce inflammation. This invigorating treatment may also improve skin health and boost energy levels through brief sessions in specialised chambers.
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What is cryotherapy?
Cryotherapy is an innovative treatment that exposes the body to extremely cold temperatures, typically between -110°C to -130°C (or -166°F to -202°F), for a few minutes to support recovery and overall well-being. Whether you're an athlete looking to reduce muscle soreness, managing chronic pain, or seeking an energy boost, cryotherapy offers various benefits. The cold triggers natural responses that help reduce inflammation, relieve pain, and elevate mood by releasing endorphins. Both Whole-Body Cryotherapy (WBC) and localised sessions are available, targeting specific areas or offering a full-body experience. Feeling curious? Step into a cryotherapy chamber and discover how a few minutes of cold can leave you feeling refreshed and energised.
Bursts that feature cryotherapy
Wellbeing benefits
Why cryotherapy is good for you
Cryotherapy effectively speeds physical recovery, especially after exercise. Users report boosted energy, reduced muscle soreness and improved mood.
Cryotherapy has been shown to reduce pain and inflammation in musculoskeletal conditions, injuries and post-operative recovery (Swenson et al., 1996). It also helps with muscle soreness and recovery after exercise, which enhances physical wellbeing and athletic performance (Costello et al., 2015).
Cryotherapy has shown promising potential in easing symptoms of anxiety and depression. This uplifting treatment may work wonders by positively influencing the body's stress response system, bringing a sense of relief and calm to those who seek it (Banfi et al., 2010).
Cryotherapy's wonderful benefits on both physical and emotional health can indirectly foster a profound sense of overall wellbeing. By revitalising your body and mind, your general quality of life is enhanced, helping you feel more vibrant and balanced every day (Vitenet et al., 2018).
Cryotherapy sessions can elevate mood by increasing endorphin and serotonin levels, which often result in a more positive outlook and greater readiness to engage in social activities. Studies show improved mood and reduced anxiety, which could indirectly foster better social interactions and connectedness (Rymaszewska et al., 2013).
The soothing, stress-relieving properties of cryotherapy can help diminish cognitive fatigue and boost your mental clarity, allowing you to think more clearly and feel more refreshed (Banfi et al., 2010).
Common styles
Cryotherapy comes in two main styles. Both styles offer unique benefits, allowing you to choose based on your needs – whether it's systemic recovery or focused treatment.
WBC involves standing in a chamber that exposes your entire body (except your head in some chambers) to freezing temperatures, promoting full-body benefits like reduced inflammation and pain relief. This is ideal for overall recovery and boosting energy levels.
focuses on specific areas, such as joints, muscles or the face, and is often used for targeted pain relief or skincare treatments like CryoFacials.
Self-led, one-on-one, or in a group
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
Recommendation for first-timer
3rd pick
Got an ice pack? Then you can do a spot treatment of cryotherapy at home. While this is very different from a full chamber cryo experience, it is great if you're looking to help with focused muscle recovery or a localized injury.
You can also buy targeted cryotherapy machines for your hip, knee, shoulder or ankle – a great option for injury recovery.
1st pick
Our top choice for a beginner!
It is the safest option as you will be monitored by a fully trained staff member throughout your session.
Search “cryotherapy near me” and choose a location that suits you.
2nd pick
A great second option as a beginner if you don’t want to try this experience by yourself for the first time.
Some facilities have larger walk-in cryotherapy chambers that can accommodate small groups of people.
Availability
Widely
Easy to access at home. Grab your ice pack or your targeted cryotherapy machine and apply to the area in need for 15-20 minutes, 4-6 times a day (or as instructed).
Moderately
Cryotherapy treatments are growing in popularity, so sessions are readily available in most cities.
Moderately
You may need to travel to a cryotherapy facility, however always check before booking if your chosen facility has chambers that can accommodate multiple people, as they might only cater to single users.
Average cost per session
Free or low cost
Once you have purchased your targeted home cryotherapy machine, the only thing you will need to pay for is water/ice and electricity.
Using an ice pack will be free to use once you have one.
Moderate costs
Consider the cost of traveling to and from your chosen cryotherapy location. The treatment itself should cost between $30-$75.
Moderate costs
Some facilities offer group discounts, with the treatment costing between $25-$60.
Special equipment required
Costly equipment
**Ice packs:** Relatively inexpensive, ranging from $18-$70.
**Targeted cryotherapy machines for home use:** range from $200-$1500.
None or minimal
No equipment will be needed if attending a cryotherapy centre. However, you would need swimwear, a robe or towel, and clean clothes for afterward.
None or minimal
No equipment will be needed if attending a cryotherapy centre. However, you would need swimwear, a robe or towel, and clean clothes for afterward.
Potential for socialisation & community
Mostly solo
As you will be doing this at home, it will be a relatively private practice.
Social potential
If choosing to practice solo, you will still be in the company of a trained staff member, so the potential for socialisation is medium to low.
Highly social
Group sessions can be a social and supportive way to experience the treatment, especially for sports teams or friends who are interested in cryotherapy.
Safety & skill building
Safe & fast
Follow your doctor's instructions when applying targeted cold treatments and listen to your body to minimise safety risks.
Mixed results
Follow all safety instructions offered, and also pay attention to how your body feels when trying cryotherapy, to minimise safety risks.
Mixed results
Follow all safety instructions offered when trying cryotherapy, to minimise safety risks.
Also, listen to your body throughout the treatment to minimise risks.
Space or privacy required
Minimal
Using an ice pack or a targeted cryotherapy machine at home will not require much space or privacy.
Lots required
Some privacy may be required so you can change in and out of your clothes comfortably, and this should be provided at a cryotherapy centre.
Some required
Some privacy may be required so you can change in and out of your clothes comfortably, however the cryotherapy itself will be with the group.
Ease of scheduling
Very flexible
You can easily apply ice or the targeted cryotherapy machine at home around your busy schedule.
Very flexible
Cryotherapy centres should offer flexibility, however you will have to choose from particular days and times, especially during peak periods.
Need to plan
Not all centres will have a group cryotherapy chamber, so you may have to hunt around for a location, day and time that suits you.
Setup time
Little to none
Both options will have a quick setup at home.
Over 30 mins
- Driving to and from the cryotherapy centre.
- How long it will take to pay, ask questions, and listen to the safety instructions.
- How long it will take to get changed and settled in.
Over 30 mins
- Driving to and from the cryotherapy centre.
- How long it will take to pay, ask questions and listen to the safety instructions.
- How long it will take to get changed and settled in.
Active practice time
Under 20 mins
When using an ice pack or a targeted cryotherapy machine, we recommend that you start with around 10 minutes or as recommended by your doctor or health care professional.
Under 20 mins
Whole-body cryotherapy should not exceed 1.5-3 minutes per session.
Under 20 mins
Whole-body cryotherapy should not exceed 1.5-3 minutes per session.
Unexpected advantages
Random
You can watch something or chill with family or friends at the same time.
Random
You’ll probably find cold showers a breeze after this level of cold.
Wholesome
Having second thoughts? Don’t worry, your fellow cryotherapy goers should help you find the confidence you need to get started.
Academic research we rate
- Pre-Exercise Whole- or Partial-Body Cryotherapy Exposure to Improve Physical Performance: A Systematic Review
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- Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise.
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- A Systematic Review and Meta-analysis of the Effect of Whole Body Cryotherapy on Mental Health Problems.
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- The impact of whole-body cryotherapy on lipid profile: A systematic review and meta-analysis
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- Evaluating safety risks of whole-body cryotherapy/cryostimulation (WBC): a scoping review from an international consortium
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- Effet de la cryothérapie sur les caractéristiques de la récupération : revue systématique et méta-analyse
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- The Effect of Physical Activity and Repeated Whole-Body Cryotherapy on the Expression of Modulators of the Inflammatory Response in Mononuclear Blood Cells among Young Men
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- Effects of Whole-Body Cryotherapy on 25-hydroxyvitamin D, irisin, myostatin, and interleukin-6 levels in healthy young men
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- Whole-Body Cryostimulation as an Effective Method of Reducing Oxidative Stress in Healthy Men
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- Whole-Body Cryostimulation Improves Inflammatory Endothelium Parameters and Decreases Oxidative Stress in Healthy Subjects
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Safety
We know that you are almost ready to get chilly. But before you do, there are some important things to keep in mind. Cryotherapy is safe for most people, but these helpful tips will make sure that your first experience will be the first of many.
- Listen to your body, start gradually and practise with care to minimise risks. If you are pregnant or have a health condition, we recommend consulting with your healthcare provider.
- Limit exposure time to the recommended duration.
- Stop if you feel severe discomfort or unusual symptoms.
- Ensure your skin and clothing are completely dry before entering a cryotherapy chamber.
- Wear recommended protective gear.
- If using ice packs for localised therapy, wrap them in a cloth to avoid direct contact with the skin. Limit use to the recommended frequency and duration.
What you might experience
You’re at a cryotherapy centre, and you’re finally ready to experience your first cryotherapy chamber session. You might feel a little nervous or anxious because whether you are good with the cold or not, you haven’t experienced cold air quite like this! You can’t imagine what it will feel like, but the benefits are too good not to try.
Here you go. You’re hopping into the chamber, while the cold air swirls around your feet. You know that 3 minutes is nothing… or at least you hope it is. It’s cold when they shut the chamber door, but then it quickly gets even colder. You start to shiver, and that’s normal.
The initial shock of the cold air may make your heart rate increase, your blood pressure increase and your breathing quicken, so concentrate on slowing down your breath. Breathe in through your nose and out through your mouth in a slow and controlled manner. This is the best way to get past the shock of the cold air, safely.
You can do this.
By this stage, you might be more than ready to leap out of the chamber and find some warmth. If there is room for you to move slightly, then rotate your body a little, or “walk” your feet. This will help with circulation and moving a little might also help keep your mind off the time.
Pay attention to how your body feels here. If you are feeling beyond uncomfortable or in any pain, then ask for assistance to exit the chamber immediately and get warm. Remember that the aim of this therapy is to feel good. And you will build up your tolerance to the cold over time.
You’ve finished up and are now wrapped up in a robe. It won’t take long until you are toasty warm again. Turn your attention inwards, and think about how you feel in your mind and body now. You should feel alert, energised and pretty darn good.
And the cool thing is, you can do it all again another day.
Check it out
Hot & cold
Want to try cryotherapy alongside some other activities?
You don't have to build a routine from scratch. Every Burst is a ready-made plan you can schedule in a couple of taps.