Cryotherapy: The Method Behind the Mindset (Part 2)

November 14, 2025

There’s a split second, every single time, where my instinct is to step out.

The door closes, the cold hits, and my body lights up with alarm. Skin prickles. Breath shortens. Every cell is screaming:

“Get out.”
“Stop this.”
“Why are we doing this again?”

And then there’s the quieter voice - the one I’m actually there to train:

“Stay.”
“Breathe.”
“You’re safe.”

That’s the real work.

Cryotherapy, for me, isn’t a novelty or a “nice-to-have” wellness extra. It’s a method. A structured, repeatable way to train my nervous system, sharpen my focus, and build resilience that carries over into every part of my life — from heavy training days and long work blocks to motherhood, travel, and the general chaos of being human.

In Part 1 of this series, we explored the foundations of cold exposure, the why: physiology, benefits, and the nervous system. In this second part, we’re going deeper into the how: the method behind the mindset, and how cryotherapy fits into a performance-based wellness routine.

Because it’s never really about the cold.

It’s about who you become when you choose to stay in it.

Beyond Recovery: Why I Use Cryotherapy as a Performance Tool

Most people first hear about cryotherapy in the context of recovery:

Elite athletes stepping into chambers after intense games
Fitness enthusiasts using it to reduce soreness
Wellness spaces marketing it as a quick “reset” for tired bodies

And yes, cryo absolutely supports recovery. It helps with inflammation, soreness, and that heavy, sluggish feeling after big sessions.

But if I only used cryotherapy to feel “less sore,” I’d be missing its deeper potential.

For me, cryo sits inside a performance-based wellness system, alongside:

Strength and conditioning
Pilates and mobility
Red light therapy
Breathwork and mindset training
Quality sleep and intelligent nutrition

Cryotherapy is one of the anchors in that system because it offers something very specific that I can’t replicate in quite the same way elsewhere:

A controlled stressor
I know it’s going to be cold. I know it’s going to be intense. I know it’s going to end. That predictability creates a safe container to train my response to stress.
A direct line to my nervous system
Cold exposure is one of the quickest ways to see how your body reacts under pressure and to practise shifting from panic to presence.
A ritual that humbles and sharpens me
No matter how strong, fit, or “on top of things” I feel, three minutes in a cryo chamber will remind me that I’m human. It strips away ego and brings me right back into my body.

So yes, I use cryotherapy for recovery — but I keep coming back for the resilience, the focus, and the mental discipline it builds.

It’s Not About the Cold: Training the Nervous System

Let’s be honest: nobody likes the first shock of cold.

When you step into a cryotherapy chamber or turn the shower dial all the way to cold, your body does exactly what it’s designed to do:

Heart rate increases
Breathing becomes shallow and fast
Muscles tense
Your brain starts scanning for the quickest way to make it stop

This is your nervous system doing its job. It’s not a sign of weakness; it’s a sign of being alive.

The method is not about overriding that response. It’s about working with it.

Step 1: Acknowledge What’s Happening

The first thing I do is acknowledge, very simply:

“This is cold.”
“My body is reacting.”
“This is a stressor, and that’s okay.”

Naming it pulls me out of pure reactivity and into awareness. Instead of being swept up in the sensation, I become the observer of it.

That tiny shift — from “I am overwhelmed” to “I am noticing overwhelm” is powerful. It’s the same mental muscle you use when you’re in a difficult conversation, a high-pressure meeting, or a challenging workout.

Step 2: Anchor Through Breath

Next comes the breath.

The breath is the bridge between “I want to run” and “I can stay.”

I use simple, repeatable patterns, for example:

Inhale through the nose for 4 counts
Exhale through the mouth for 6–8 counts

The extended exhale is key. It signals safety to the nervous system. It tells your body:

“We are not in danger. We are in discomfort — and we can handle it.”

I keep my attention on the breath, not the clock. The session becomes:

One inhale
One exhale
Then another

Instead of “three minutes of cold,” it becomes “twenty or thirty calm breaths.” That feels far more doable.

Step 3: Reframe the Sensation

The language you use internally matters.

If you tell yourself:

“This is unbearable.”
“I can’t do this.”
“This is too much.”

Your body will believe you.

Instead, I consciously reframe:

“This is intense, not dangerous.”
“My body knows how to adapt.”
“I’ve done hard things before; I can do this again.”

I’m not pretending it’s comfortable. I’m simply choosing a narrative that keeps me engaged rather than defeated.

This is the same mental reframing that helps when:

A workout feels heavy
A workday feels long
Parenting, relationships, or life feel overwhelming

Cold is just the training ground.

Step 4: Decide Who You’re Practising Being

Every cryotherapy session is a rehearsal.

You’re not just standing in the cold; you’re practising being:

The person who doesn’t bolt at the first sign of discomfort
The person who can feel stress and still choose their response
The person who can hold intensity without collapsing into it

That’s why I say: it’s not really about the cold.

It’s about the identity you’re building:

Someone who can stay present when things are hard
Someone who can regulate their own state
Someone who can move from “reactive” to “responsive”

Once you see cryotherapy this way, it stops being a “treatment” and becomes a training ground, for your mind, your nervous system, and your life.

How Cryotherapy Fits Into My Weekly Rhythm

Cryo isn’t something I do randomly when I remember or when I feel like I “should.” It has a clear place in my routine.

Think of it as one of the pillars in my performance-based wellness approach.

1. After Intense Training: Resetting Inflammation and Load

On days where I’ve pushed hard, heavy strength sessions, high-intensity conditioning, or back-to-back physical work, I’ll often use cryotherapy as a post-training reset.

My goals here are to:

Support recovery
Help manage inflammation
Downshift my nervous system from “go” to “regenerate”

The difference I feel is subtle but clear:

Less heaviness in my legs
Reduced soreness the next day
A sense that my body has been “cleared” rather than left in a fog of fatigue

It’s not magic, and it doesn’t replace good nutrition, hydration, or sleep, but it complements them beautifully.

2. Before Long Workdays: Sharpening Focus and Energy

On days where I know I have:

Long blocks of client sessions
Deep-focus work
Content creation
Business decisions and planning

I’ll sometimes use cryotherapy as a pre-work ritual.

The benefits I notice:

A clean, sharp mental focus
Elevated mood from the endorphin release
A quiet confidence that comes from having already done something hard before the day really begins

It’s like starting the day with a win. Everything else feels more manageable because I’ve already proven to myself that I can step into discomfort and stay composed.

3. When I’ve Been in Constant Output: Regulating My System

There are seasons, especially as a trainer, business owner, and mum — where I’m in near-constant output:

Holding space for clients
Managing logistics and schedules
Making decisions
Being “on” from early morning to evening

In those phases, my nervous system can easily slip into a state of low-grade, constant activation. Not a full-blown “fight or flight,” but a background hum of tension.

Cryotherapy helps me:

Interrupt that pattern
Drop back into my body
Reclaim a sense of groundedness

I often step out of the chamber feeling:

Clearer in my head
Softer in my body
Less reactive to the noise of the day

Again, the cold is the tool. The target is my capacity to regulate.

Chamber vs. At-Home Cold Exposure: Same Principle, Different Format

Not every day is a full cryo-chamber day. Life doesn’t always allow for that, and it doesn’t need to.

The method is the same whether I’m:

In a 3-minute cryotherapy chamber
Doing a cold plunge somewhere
Finishing my morning with a 2–3 minute cold shower at home

What changes is the intensity and environment, not the underlying principle.

Cryotherapy Chamber Days: The Deep Dive

When I’m in a chamber, I treat it as a full ritual:

I arrive with a clear intention: recovery, reset, focus, or regulation
I commit to the time — no negotiating with myself halfway through
I use breath and mental cues from the moment the cold hits

The chamber is my “deep dive” — short, intense, and contained.

It’s also a space where I can’t distract myself. No phone, no multitasking, no scrolling. Just me, my breath, and the cold.

That in itself is powerful.

At-Home Cold Exposure Days: The Consistency Builder

On days where I can’t get to a chamber, or I don’t need that level of intensity, I’ll use simple at-home cold exposure:

Ending my usual warm shower with 30–180 seconds of cold
Focusing on slow, controlled breathing
Relaxing my shoulders, jaw, and hands instead of tensing against the cold

These days are about consistency, not extremity.

The real transformation doesn’t come from one “heroic” session; it comes from the cumulative effect of small, regular exposures where you practise staying calm in discomfort.

Building Your Own Cryotherapy Method

If you’re curious about cryotherapy or cold exposure but feel unsure where to start, you don’t need to copy my exact routine. Instead, think in terms of principles and build something that fits your life.

1. Get Clear on Your Why

Before you think about minutes, temperatures, or protocols, ask yourself:

Why am I drawn to this?
What do I want from cold exposure?

Is it:

Recovery from training?
More mental resilience?
Better focus and energy?
A way to regulate stress and emotion?

Your why will shape your how.

For example:

If your main goal is recovery, you might pair cold exposure with training days.
If your goal is mental resilience, you might schedule it on days that feel emotionally or mentally demanding.
If your goal is energy and clarity, you might use it in the morning before work.

2. Choose a Realistic Entry Point

You do not need a cryotherapy chamber to start.

Options include:

Cold showers
- Finish your normal shower with 20–30 seconds of cold
- Gradually build up to 1–3 minutes as your tolerance and confidence grow
Cold plunge (if available)
- Start with very short exposures
- Focus on breath, not bravado
Cryotherapy chamber
- Work with a reputable clinic
- Start with shorter sessions if you’re new
- Build up as your body and mind adapt

The best method is the one you can actually be consistent with.

3. Create a Simple Structure

Decide in advance:

How many days per week will you do this?
What time of day works best?
Will it be linked to training, work, or recovery?

Examples:

2–3x per week after strength training
1–2x per week on high-output workdays
Short cold showers on non-cryo days to keep the habit alive

Having a structure stops it becoming something you “might do if you have time” — and turns it into a non-negotiable part of your routine.

4. Make Breath Your Non-Negotiable

Whatever your method, your breath is your anchor.

Try this simple pattern:

Inhale through the nose for 4 counts
Exhale through the mouth for 6–8 counts
Repeat, keeping your attention on the exhale

If your breath becomes frantic or you feel overwhelmed, shorten the exposure rather than forcing yourself to “push through.” The goal is controlled stress, not trauma.

You’re training your nervous system to experience discomfort while staying regulated — not to override its signals altogether.

5. Reflect After Each Session

The session doesn’t end when the water stops or the chamber door opens. The integration happens afterwards.

Take 30–60 seconds to ask yourself:

How do I feel physically?
How do I feel mentally and emotionally?
Where else in my life do I want to bring this same calm-in-discomfort?

You might notice:

A clearer head
A lighter mood
A sense of pride or groundedness

This reflection is where the method becomes mindset. You start to see that the way you show up in the cold is often the way you show up elsewhere and that you can change that pattern.

Cryotherapy for Longevity, Balance, and Discipline

It’s easy to look at cryotherapy and think:

“That’s for elite athletes.”
“That’s a luxury add-on.”
“That’s something you do at a fancy wellness clinic, not real life.”

I understand that perspective. The industry often markets cryo as something glossy and exclusive.

But when you strip away the branding, what you’re left with is a tool — one that can support:

Longevity
Balance
Mental discipline

Longevity: Playing the Long Game

When I talk about longevity, I’m not just talking about living longer. I’m talking about living better for longer:

Moving well
Recovering well
Thinking clearly
Having the energy to show up for the people and things you care about

Cryotherapy supports that long game in a few ways:

It helps manage inflammation, which is deeply linked to long-term health.
It supports recovery so you can keep training, moving, and living actively.
It encourages you to build rituals around your health instead of waiting for a crisis.

I don’t use cryo because I want to feel “invincible.” I use it because I want to be able to do what I love — training, coaching, being present with my family, travelling, building things — for as long as possible.

Balance: A Reset Button for a Busy Life

Modern life is noisy.

We are constantly:

Responding to messages
Holding responsibilities
Navigating work, relationships, and family
Switching between roles all day long

It’s very easy for your nervous system to get stuck in a low-level “on” state — never fully crashing, but never fully resting either.

Cryotherapy gives me a structured reset.

For a few minutes:

My phone is away
My to-do list is irrelevant
I’m not multitasking
I’m not performing for anyone

It’s just me, my breath, and the cold.

That enforced simplicity is rare. It creates a boundary in my day:

Before: noise, output, stimulation
During: presence, breath, sensation
After: clarity, groundedness, a sense of space

It doesn’t fix everything — but it changes the way I meet everything.

Discipline: Choosing the Hard Thing on Purpose

Discipline is often misunderstood as harshness or punishment.

For me, discipline is self-respect in action. It’s the willingness to do the thing you know will serve you, even when you don’t feel like it.

Cryotherapy is a brilliant training ground for that.

There are days I absolutely do not want to step into the cold. I’m tired, busy, or just not in the mood. Those are often the days I benefit from it most.

Every time I choose to:

Show up
Step in
Stay with the discomfort

I’m reinforcing a powerful message to myself:

“I can trust myself to follow through.”
“I don’t only act when it’s easy.”
“I am capable of doing hard things calmly.”

That discipline doesn’t stay in the chamber. It shows up when:

You’re tempted to skip a workout
You need to have a difficult conversation
You’re working on a long-term project with no instant gratification
You’re navigating a demanding season of life

Cryo is just one of the places you practise that muscle.

Working With Fear, Resistance, and Misconceptions

If you feel a mix of curiosity and resistance around cryotherapy or cold exposure, you’re not alone.

Common thoughts I hear from clients:

“I’m terrible with the cold.”
“I’m scared I’ll panic.”
“What if I can’t last the full time?”
“Isn’t this just for extreme people?”

Let’s gently unpack some of that.

“I’m terrible with the cold.”

Most people are — at first.

Being “bad with the cold” usually just means:

You haven’t practised it
Your nervous system isn’t used to this kind of stressor
You’ve always avoided it (understandably!)

That doesn’t mean you’re weak. It means you’re untrained in this specific area.

The beautiful thing about the nervous system is that it’s adaptable. With gradual exposure, clear structure, and good support, it learns.

You don’t need to go from warm showers to three minutes in a cryo chamber overnight. You can build up slowly, at a pace that feels challenging but not overwhelming.

“What if I panic or can’t stay in?”

This is a very human fear.

Here’s the reframe: the goal is not to “white-knuckle” your way through at all costs. The goal is to meet your edge with awareness.

If you’re in a chamber with a practitioner, you’re not locked in. You can step out if you need to.

If you’re in a shower at home, you can turn the dial back.

The method is about:

Not bailing at the first sign of discomfort
But also not forcing yourself into a state of overwhelm

You’re learning to find that middle ground where it’s intense, but manageable — where your breath can still lead.

Over time, that edge moves. What felt impossible at first becomes your new baseline.

“Is this just for extreme people?”

No.

The way social media presents cold exposure can make it look like a sport of extremes:

Ice baths in the snow
Long, heroic plunges
Dramatic, performative grit

That’s not what I’m talking about here.

I’m talking about sustainable, intelligent, integrated practice:

Short, consistent exposures
Clear intention
Respect for your body and nervous system
No need to perform for anyone

You don’t get extra points for suffering more. You get results from showing up regularly, listening to your body, and using the method to support your life — not dominate it.

Cryotherapy in Different Seasons of Life

One of the reasons I love cryotherapy as a tool is that it’s adaptable. It doesn’t have to look the same in every season of your life.

There have been times where:

I’ve used it more frequently, as part of an intense training or work phase
I’ve pulled back and used it more gently, especially around big life transitions or recovery periods
I’ve leaned more on at-home cold exposure when time or logistics made chamber sessions less realistic

The method remains the same:

Controlled discomfort
Conscious breath
Clear intention
Reflection afterwards

But the volume and intensity can shift.

If you’re in a high-demand season — new baby, big work project, moving house, caring for family — your cryo or cold exposure practice might be:

Shorter
Less frequent
Focused more on regulation than on “pushing your limits”

That’s not you “slacking.” That’s you being intelligent and responsive to your reality.

Performance-based wellness is not about punishing yourself. It’s about choosing the right tools, at the right dose, for the season you’re in.

Integrating Cryotherapy Into a Performance-Based Wellness Routine

Cryotherapy is powerful on its own — but it becomes even more impactful when it’s integrated into a wider system.

For me, that system includes:

Strength training
Building muscle, supporting bone health, improving metabolic health, and creating a strong, capable body.
Pilates and mobility
Supporting posture, alignment, core strength, and joint health. Moving well, not just moving more.
Red light therapy
Supporting recovery, skin health, and cellular energy.
Mindset and breathwork
Training my inner dialogue, emotional regulation, and ability to stay present under stress.
Sleep and nutrition
The foundations that everything else rests on.

Cryotherapy slots into that system as:

A recovery tool after heavy physical load
A reset tool after long periods of mental or emotional output
A training tool for my nervous system and mindset

You don’t need to replicate my exact setup. But it’s worth asking:

Where would cold exposure support what I’m already doing?
Where am I currently over-relying on willpower and under-supporting my nervous system?
How could a short, structured, cold ritual help me reset, refocus, or recover?

When you see cryo as part of a bigger picture, it stops feeling like a random extra and starts feeling like a strategic choice.

Comfort vs. Consistency

One of my favourite reminders — and something I come back to often, both in my own life and with clients — is this:

Comfort doesn’t create change. Consistency does.

Cryotherapy is a very tangible way to experience that truth.

It’s not comfortable.
It’s not always convenient.
It doesn’t always feel appealing in the moment.

But it is:

Clear
Time-bound
Repeatable

Every time you step into the cold, you’re practising:

Choosing growth over comfort
Showing up for yourself even when you don’t feel like it
Trusting that small, consistent actions compound over time

The real transformation doesn’t happen in one dramatic session. It happens in the quiet, unglamorous repetition of:

Turning the dial to cold
Stepping into the chamber
Taking one more slow breath

Again and again and again.

Your Turn: Stepping Into the Method

If you’ve read this far, there’s probably a part of you that’s curious — even if another part is still saying, “Absolutely not, I hate the cold.”

You don’t have to go from zero to full cryo session overnight. You can start gently, intelligently, and in a way that respects your body and your life.

Here are a few ways to begin:

Start small at home
- Finish your shower with 20–30 seconds of cold.
- Focus on long, slow exhales.
- Notice how you feel afterwards — physically, mentally, emotionally.
Book a single cryotherapy session
- Go in with a clear intention: recovery, reset, focus, or resilience.
- Let the practitioner know you’re new; ask them to talk you through it.
- Treat it as an experiment, not a test.
Use it on a meaningful day
- Try cold exposure on a day that feels heavy, busy, or emotionally loaded.
- Notice whether it shifts your capacity to meet the day.

And then, reflect:

Did I feel calmer afterwards?
More energised?
More present?
Or just very, very cold and a bit shocked?

All of those responses are valid. They’re data, not verdicts.

Closing Thoughts: The Mindset Behind the Method

For me, cryotherapy is not about proving how tough I am. It’s not about chasing extremes or punishing my body.

It’s about:

Building a nervous system that can hold more without collapsing
Creating rituals that support my performance, my health, and my life
Practising the art of staying - in discomfort, in intensity, in challenge

Every time I step out of that chamber, or turn off the cold water, I’m reminded:

I can do hard things and stay calm.
I can meet stress without becoming it.
I can choose consistency over comfort, again and again.

Cryo isn’t a luxury add-on in my world. It’s a tool - for longevity, for balance, and for mental discipline.

And the real magic isn’t in the cold itself.
It’s in who you become when you choose to stay in it.

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