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.
A beginner's guide to: Cryotherapy
cryo, cold air therapy, cold chamber therapy, whole body cryotherapy (WBC), cold sauna
Want to get into cryotherapy?
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
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These steps will help you start strong.
Check the safety tips
A few must-knows to ensure you’re covered.
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Space, setup, and time. Check the practical stuff so you're good to go.
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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.
Check it out
Why cryotherapy is good for you
Cryotherapy effectively speeds physical recovery, especially after exercise. Users report boosted energy, reduced muscle soreness and improved mood.
Speeds up physical recovery
Focus area: Recovery (Impact rating: High)
Noticeable improvements in mood
Focus area: Lightheartedness (Impact rating: Medium)
Short-term energy boost
Focus area: Vitality (Impact rating: Medium)
People who love cryotherapy
Daniel Craig
Actor
Mandy Moore
Actor
Shaquille O'Neal
Sports
Prometheus (Movie)
Movie
Want a closer look at cryotherapy?
Ways to try it, what to expect, and how to stay safe. Read on!
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.
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.
Whole-Body Cryotherapy (WBC)
Localised cryotherapy
Safety
⚠️
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
🫣
”Yikes! Am I actually going to do this?”
😬
”Okay. It’s cold, but it's only 3 minutes, right?”
😮💨
”Deep breaths, I can do this.”
🥶
”Brrrr! This is COLD!”
😵💫
”Is it time to get out yet?”
🤩
”I feel awesome!”
Start today
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
Explore your options
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.
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Recommendation for first-timer
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Average cost per session
Special equipment required
Potential for socialisation & community
Safety & skill building
Space or privacy required
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Active practice time
Unexpected advantages
Ancestry, history, facts and other trivia
The word "cryotherapy" comes from the Greek words "cryo" meaning "cold" and "therapy" meaning "cure.”
The first whole-body cryotherapy chamber was developed by Dr. Toshima Yamaguchi in 1978.
Cryotherapy can help with weight loss by boosting metabolism to increase your body temperature.
Celebrities like LeBron James use cryotherapy for muscle recovery.
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2 facts
Popular memes
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Academic research we rate
Effet de la cryothérapie sur les caractéristiques de la récupération : revue systématique et méta-analyse
Hohenauer, E., Taeymans, J., Baeyens, J.-P., Clarys, P., & Clijsen, R. (2017). Effet de la cryothérapie sur les caractéristiques de la récupération : revue systématique et méta-analyse. Kinésithérapie, La Revue, 17(192), 14. https://doi.org/10.1016/j.kine.2017.09.009
Whole-Body Cryostimulation Improves Inflammatory Endothelium Parameters and Decreases Oxidative Stress in Healthy Subjects
Stanek, A., Wielkoszyński, T., Bartuś, S., & Cholewka, A. (2020). Whole-Body Cryostimulation Improves Inflammatory Endothelium Parameters and Decreases Oxidative Stress in Healthy Subjects. Antioxidants, 9(12), 1308. https://doi.org/10.3390/antiox9121308
Effects of Whole-Body Cryotherapy on 25-hydroxyvitamin D, irisin, myostatin, and interleukin-6 levels in healthy young men
Śliwicka, E., Cisoń, T., Straburzyńska-Lupa, A., & Pilaczyńska-Szcześniak, Ł. (2020). Effects of whole-body cryotherapy on 25-hydroxyvitamin D, irisin, myostatin, and interleukin-6 levels in healthy young men of different fitness levels. Scientific Reports, 10(1). https://doi.org/10.1038/s41598-020-63002-x
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7 research pieces
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