Cryotherapy: The Science and Sensation of Discomfort

November 13, 2025

The Allure and Misconceptions of Cryotherapy

Cryotherapy has exploded in popularity, with everyone from elite athletes to wellness enthusiasts stepping into icy chambers in the name of health, recovery, and longevity. Social media is awash with images of people braving sub-zero temperatures, often with the promise of reduced inflammation, mental clarity, and a surge of energy. But what’s the real story behind this cold therapy trend? Is it just a wellness fad, or is there robust science underpinning its benefits?

While many imagine cryotherapy as simply standing in a freezing chamber for three minutes, the reality is far more nuanced—and far more fascinating. Cryotherapy is about the science and sensation of discomfort, a deliberate encounter with stress that can transform both body and mind.

In this series, I’ll take you on a deep dive into the world of cryotherapy:

What’s actually happening beneath the skin when you step into the cold?
How can you integrate cryotherapy into a performance-based wellness routine?
Why does learning to lean into discomfort change everything about how we handle stress?

Let’s start with the science—what happens inside your body when you expose it to intense cold, and what does the latest research say about its effects?

The Science of Cold Exposure

How Cryotherapy Works: Whole Body vs. Localised

Cryotherapy can be delivered in several ways, but the two most common are Whole Body Cryotherapy (WBC) and localised cold therapy. WBC typically involves standing in a chamber cooled to between -110°C and -140°C for two to four minutes. Localised cryotherapy targets specific areas, such as a sore knee or shoulder, with cold packs or devices.

Both forms trigger the body’s natural stress response, but WBC is believed to have more systemic effects. According to a review in the journal Frontiers in Physiology, WBC can influence not only the musculoskeletal system but also the nervous, endocrine, and immune systems (Costello et al., 2015).

The Body’s Physiological Response to Cold

When you step into a cryotherapy chamber, your body reacts instantly:

Vasoconstriction: Blood vessels narrow to preserve core temperature, redirecting blood from the skin and extremities to vital organs.
Decreased Inflammation: Cold exposure reduces the production of pro-inflammatory cytokines, which can help control swelling and pain (Lubkowska et al., 2012).
Endorphin Release: The shock of cold stimulates endorphin production, creating a mood-boosting, energising effect.
Adrenaline Surge: Acute cold exposure increases adrenaline and noradrenaline, leading to heightened alertness and clarity (Hirvonen et al., 2002).

Medical Studies: Inflammation, Circulation, and Recovery

Numerous studies have explored the effects of cryotherapy on inflammation and recovery:

A 2017 meta-analysis in International Journal of Sports Medicine found that WBC may reduce muscle soreness after exercise, though results are mixed and more research is needed (Bleakley et al., 2014).
Research in Rheumatology International showed that regular WBC sessions can reduce pain and improve quality of life in patients with rheumatoid arthritis (Szczepanska-Gieracha et al., 2014).
A study in PLoS One found that repeated cold exposure improved antioxidant status and reduced oxidative stress in healthy men (Misiak et al., 2018).

These adaptations are not just physical—they can have profound effects on mental resilience, which we’ll explore later in this series.

Cryotherapy isn’t just about an adrenaline rush or a quick recovery after a tough workout. One of the most exciting areas of research is how regular cold exposure may influence longevity, cognitive function, and overall vitality. While the science is still evolving, there’s a growing body of evidence suggesting that cryotherapy could play a role in supporting a longer, healthier life.

Endorphins, Mood, and Cognitive Benefits

One of the most immediate effects of cryotherapy is an increase in endorphins and a lift in mood. This isn’t just anecdotal—studies have shown that cold exposure can reduce symptoms of anxiety and depression. For example, a 2008 pilot study in Medical Hypotheses found that repeated whole-body cryotherapy sessions significantly reduced depressive symptoms in patients with depression and anxiety disorders (Rymaszewska et al., 2008).

Beyond mood, there’s evidence that cold exposure may enhance cognitive function. The surge of noradrenaline and dopamine after a session can sharpen focus and mental clarity, which is why so many high performers swear by the post-cryotherapy “brain buzz.”

Immune System Modulation

Cold exposure is a form of hormesis—an adaptive response to a mild stressor that strengthens the body. Regular cryotherapy sessions have been shown to increase levels of anti-inflammatory cytokines and enhance the activity of natural killer (NK) cells, which play a vital role in immune defense. A study in the European Journal of Applied Physiology found that after just 10 sessions of whole-body cryotherapy, participants had increased NK cell activity and improved antioxidant status (Lubkowska et al., 2010).

Neuroprotection and Brain Health

Cryotherapy’s impact on the brain is a hot topic in longevity research. Animal studies have shown that cold exposure can promote the production of brain-derived neurotrophic factor (BDNF), a protein essential for neuroplasticity, learning, and memory. While direct evidence in humans is still emerging, these findings suggest a potential protective effect against neurodegenerative diseases.

A review in Frontiers in Neuroscience highlights how cold-induced stress can activate cellular repair mechanisms and reduce oxidative stress in the brain, both of which are crucial for long-term brain health (Liu et al., 2022).

Cryotherapy has become a staple in the recovery routines of elite athletes and fitness enthusiasts alike. But what does the evidence really say about its effectiveness for muscle soreness, injury recovery, and overall performance? Let’s explore the clinical research, practical benefits, and important considerations.

Muscle Soreness, Injury, and Adaptation

One of the most common reasons people try cryotherapy is to speed up recovery after exercise. The cold is believed to reduce delayed onset muscle soreness (DOMS) and help muscles recover faster. A 2015 review in the International Journal of Sports Medicine found that whole-body cryotherapy may provide small to moderate reductions in muscle soreness after intense exercise, though the effect size varies between individuals (Bleakley et al., 2014).

Localized cryotherapy—using ice packs or cold compresses—has long been used to treat acute injuries like sprains and strains. The cold reduces swelling and numbs pain, providing short-term relief and limiting tissue damage. However, some studies suggest that excessive cold exposure immediately after injury may inhibit muscle regeneration, so it’s important to use these methods judiciously (Tipton et al., 2017).

Clinical Evidence for Recovery

A study in PLoS One found that repeated whole-body cryotherapy sessions improved markers of muscle recovery and reduced inflammation after strenuous exercise (Ziemann et al., 2012).
Research in The Journal of Strength & Conditioning Research showed that athletes who used whole-body cryotherapy after training reported less muscle pain and faster recovery (Hausswirth et al., 2011).
However, a 2020 meta-analysis in Sports Medicine concluded that while cryotherapy can reduce pain and perceived fatigue, the effects on actual muscle function and performance are less clear (Hohenauer et al., 2020).

Risks and Contraindications

While cryotherapy is generally safe for healthy individuals, it’s not for everyone. People with certain conditions, such as Raynaud’s disease, uncontrolled hypertension, or cardiovascular issues, should avoid whole-body cryotherapy. Always consult a healthcare provider before starting any new recovery protocol.

Common side effects are mild and may include numbness, tingling, or temporary redness of the skin. Serious complications are rare but can include frostbite or burns if protocols aren’t followed strictly.

Practical Tips for Safe and Effective Use

Limit sessions to 2-4 minutes at recommended temperatures (-110°C to -140°C for WBC).
Use appropriate protective gear (socks, gloves, underwear, headband) to avoid frostbite.
Hydrate well before and after sessions.
Listen to your body, if you feel dizzy, short of breath, or unwell, exit the chamber immediately.

The Mental Game: Building Resilience and Mastering Discomfort with Cryotherapy

Cryotherapy isn’t just a physical practice, it’s a powerful mental training tool. Stepping into an icy chamber or plunging into a cold bath forces you to confront discomfort head-on. This encounter with controlled stress can profoundly reshape how you handle challenges, both in and out of the wellness space.

Stress, Mindset, and the Psychology of Cold Exposure

When you’re exposed to extreme cold, your body’s fight-or-flight response is triggered. Your breath becomes shallow, your heart rate spikes, and your mind shouts, “Get out!” But instead of escaping, you have the opportunity to practice presence: slowing your breath, noticing the sensations, and reminding yourself that you are safe. This act of mindful endurance rewires your response to stress.

A 2014 study in Medical Hypotheses suggests that repeated cold exposure can improve stress tolerance and emotional regulation by activating the parasympathetic nervous system (Shevchuk, 2008). Learning to “lean in” rather than escape discomfort is a transferable skill that can benefit every area of life.

ADHD, Focus, and Resilience

For those with ADHD or high-performing, fast-moving minds, cryotherapy can be especially transformative. The intense sensory input demands focus, pulling you out of mental chatter and into the present moment. Some research suggests that cold exposure may boost dopamine—a neurotransmitter linked to motivation and focus (Rutschmann et al., 2022).

The practice of enduring short, intense discomfort translates into greater resilience and emotional flexibility. Over time, you become less reactive to everyday stressors and more capable of choosing your response rather than being ruled by instinct.

Research on Mind-Body Connection

Cold exposure is a classic example of hormesis—a little bit of stress that makes you stronger. A 2021 review in Frontiers in Psychology found that voluntary exposure to discomfort (like cold or heat) can increase self-efficacy, mental toughness, and overall wellbeing (Legrand & Allen, 2021).

Practical Mindset Tips for Cryotherapy

Breathe deeply: Slow, controlled breaths help regulate your nervous system.
Set an intention: Remind yourself why you’re choosing discomfort—whether it’s for resilience, recovery, or clarity.
Embrace the process: Notice the sensations without judgment. The goal isn’t to “tough it out” but to become more present.
Reflect afterward: Take a moment to notice how you feel—physically, mentally, and emotionally—after a session.

Integrating Cryotherapy: My Personal Protocol, Rituals, and Safety Tips

Cryotherapy isn’t just a treatment I recommend, It’s a ritual I’ve woven into my own performance-based wellness routine. Here’s how I approach cold exposure for maximum benefit, along with practical tips and safety guidelines for anyone looking to add cryotherapy to their lifestyle.

My Personal Cryotherapy Routine

Frequency and Scheduling

I typically use whole-body cryotherapy 2–3 times per week, either as a standalone ritual or after intense training sessions. For those new to cryotherapy, starting with once a week is a safe, effective entry point.

Combining Cold with Movement

Some days, I’ll follow up a session with gentle movement—like yoga or Pilates—to amplify circulation and help my body recalibrate. On others, I use cryotherapy as a reset after a high-pressure day, helping to clear mental fog and restore focus.

Other Modalities

I occasionally incorporate contrast therapy (alternating hot and cold exposure), which research suggests may further support recovery and cardiovascular health (Higgins & Kaminski, 1998).

Tips for Getting Started

Start gradually: Begin with shorter, less intense exposures (even cold showers) before progressing to full-body cryotherapy.
Dress appropriately: Always wear dry socks, gloves, and undergarments in a cryochamber to avoid frostbite.
Hydrate: Drink water before and after sessions to support circulation and detoxification.
Listen to your body: If you feel faint, dizzy, or unwell, exit the chamber immediately and rest.
Pair with breathwork: Slow, intentional breathing helps regulate your stress response and enhances the mental benefits.

Safety Guidelines

Medical check: Consult your doctor if you have any cardiovascular, respiratory, or neurological conditions, or if you’re pregnant.
Session length: Limit sessions to 2–4 minutes at recommended temperatures (-110°C to -140°C).
Supervision: Use reputable facilities with trained staff—never attempt unsupervised cryotherapy at home.

Combining Cryotherapy with Other Wellness Practices

Cryotherapy is most effective as part of a holistic approach. I combine it with:

Strength training and Pilates for mobility and muscle tone
Mindfulness and meditation to reinforce stress resilience
Balanced nutrition to support recovery and longevity

Cryotherapy: Recap, Limitations, and the Future of Cold Therapy in Wellness

As we wrap up this deep dive into cryotherapy, it’s clear that cold exposure offers a unique blend of physiological, psychological, and performance benefits. But it’s equally important to acknowledge its limitations, understand who it’s best suited for, and look ahead to where the science and practice of cryotherapy might be heading.

Recap of Benefits

Physical recovery: Studies show cryotherapy can reduce inflammation, accelerate muscle recovery, and provide pain relief for both athletes and those with chronic conditions.
Mental clarity and mood: The endorphin rush and dopamine boost can sharpen focus, elevate mood, and help manage symptoms of anxiety and depression.
Immune and brain health: Early evidence suggests regular cold exposure may support immune function and trigger neuroprotective mechanisms that benefit long-term brain health.
Resilience and mindset: Perhaps most powerfully, cryotherapy teaches you to embrace discomfort, building resilience, discipline, and the ability to master your response to stress.

Limitations and Considerations

Not a cure-all: Cryotherapy is not a replacement for medical treatment or a healthy lifestyle. Its benefits are most pronounced when combined with exercise, nutrition, and other wellness practices.
Mixed evidence: While many studies show promise, some reviews and meta-analyses report mixed or modest effects—especially for athletic performance and chronic pain. Individual results may vary.
Risks: Cryotherapy is generally safe when used correctly, but there are risks for people with cardiovascular, neurological, or circulatory conditions. Always consult a healthcare provider before starting.
Access and cost: Whole-body cryotherapy chambers can be expensive and aren’t available everywhere. However, cold showers, ice baths, or localized cold packs offer accessible alternatives.

The Future of Cold Therapy

The field of cryotherapy is rapidly evolving. Researchers are exploring:

Optimal protocols: How often, how long, and what temperatures yield the greatest benefits for different populations?
Combination therapies: How does cryotherapy work alongside other recovery and wellness modalities (e.g., sauna, red light, breathwork)?
Personalization: Can genetic, metabolic, or psychological factors predict who benefits most from cold exposure?

As more evidence emerges, we’ll gain a clearer picture of how to tailor cryotherapy for individual needs and goals. For now, it remains a powerful tool for those seeking to master their stress response, accelerate recovery, and cultivate a resilient mind and body.

The goal isn’t to avoid discomfort, it’s to learn from it. Cryotherapy is one of the most elegant teachers of that lesson, offering a safe, controlled way to practice presence, discipline, and adaptability. Whether you’re an athlete, a wellness enthusiast, or simply someone curious about the science of resilience, cold therapy deserves a place in your toolkit.

Thank you for joining me on this journey through the science and sensation of cryotherapy. If you’d like to revisit any section or share the series, all posts will be available on my Substack. I’d love to hear your experiences and questions—have you tried cryotherapy, or are you considering it? Let’s keep the conversation going!

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