Health through cold: Cold Plunge and Cryotherapy

Share this article

We are examining the contributions of cold plunge, particularly favored by biohackers, and cryotherapy to physical and mental well-being.

First, let’s understand the difference between these two therapies in their simplest form: Cryotherapy utilizes dry cold air, while cold water therapy deeply impacts the body within water. Both offer positive effects on health and well-being through distinct mechanisms. 

Wide-ranging impact!

Cold plunge, involve the use of cold temperatures water to promote health and wellness. A cold plunge typically refers to the practice of immersing the body in cold water, usually around 50°F (10°C) or lower. This method is a form of cold therapy, which encompasses a range of techniques including ice baths, cold showers, and the use of cold packs, aimed at exposing the body to cold for therapeutic purposes.

14 Health Benefits of Cold Plunge Therapy!

  1. Enhances Circulation: Cold exposure helps to improve blood flow, encouraging the distribution of nutrients and oxygen throughout the body.
  2. Reduces Inflammation: Regular cold plunges can reduce inflammation and pain, especially for those with chronic inflammatory conditions.
  3. Boosts Immune System: Exposure to cold water can stimulate the immune system, increasing the production of white blood cells and other immune system components.
  4. Increases Metabolism: The cold stimulates metabolism, as the body works harder to maintain its core temperature, potentially aiding in weight loss.
  5. Improves Lymphatic Circulation: Cold plunges encourage the lymphatic system to rid the body of toxins, waste, and other unwanted materials.
  6. Enhances Mood: Cold exposure releases endorphins, the body’s natural mood elevators, which can help to reduce stress and improve overall well-being.
  7. Improves Sleep Quality: The calming effect of cold therapy can help in improving sleep patterns and quality.
  8. Increases Mental Resilience: Regularly facing the discomfort of cold water can strengthen mental fortitude and resilience.
  9. Reduces Muscle Soreness: Post-exercise cold plunges can significantly reduce muscle soreness and speed up recovery time.
  10. Improves Skin Health: Cold water can tighten and constrict blood vessels, which may help to reduce puffiness and improve skin tone.
  11. Enhances Hair Health: Cold water can make hair appear shinier and healthier by flattening hair follicles and increasing their grip to the scalp.
  12. Stimulates Hormone Production: Cold exposure can stimulate the production of testosterone and fertility hormones.
  13. Increases Energy Levels: The shock of cold water can increase adrenaline and other energy-boosting hormones.
  14. Improves Autonomic Nervous System Function: Regular exposure to cold can improve the balance between the sympathetic and parasympathetic nervous systems.

Potential Cold Plunge Therapy Dangers: Who Should Avoid Them?

While cold plunge therapy offers numerous benefits, it’s not suitable for everyone. Individuals with cardiovascular conditions, high blood pressure, or pregnant women should avoid cold therapy due to the potential for adverse effects. The shock of cold water can increase heart rate and blood pressure, posing risks for those with heart-related issues.

How to Cold Plunge Safely

To safely engage in cold plunge therapy, start gradually. Begin with shorter exposures and slightly warmer water, gradually decreasing the temperature and increasing the duration over time. Always listen to your body and exit the water if you feel overly uncomfortable or start to shiver uncontrollably.

How Long Should You Cold Plunge?

The optimal duration for a cold plunge varies by individual tolerance and experience. Beginners should start with one to two minutes and gradually increase to five minutes or longer, as tolerated. The key is to gain the benefits without causing undue stress to the body.

How Often Should You Cold Plunge?

Frequency can vary based on individual goals and responses. Starting with once a week is advisable, with the potential to increase to daily plunges for those who enjoy the benefits and experience positive outcomes. It’s essential to monitor your body’s response and adjust accordingly.

“Both cryotherapy and cold plunge therapy harness the effects of cold on physical and mental health, albeit providing this in different experiences.”

Cryotherapy, which translates to “cold therapy”

Cold plunge therapy offers a wide range of health benefits, from improved circulation and reduced inflammation to enhanced mood and increased metabolism. However, it’s crucial to approach cold therapy safely, recognizing potential dangers and starting slowly to acclimate the body. With proper precautions and a tailored approach, cold plunge therapy can be a refreshing and invigorating addition to one’s wellness routine. 

The term Cryotherapy, originating from Greek, was first practiced in Ancient Greek civilization. However, this tradition, which spread from Shamans to Vikings over time, is still used today for purposes such as pain relief, skin health, and cell renewal. Cryotherapy, which translates to “cold therapy,” is a technique where the body is exposed to extremely cold temperatures for several minutes. This can be done for the whole body or just specific areas. In modern times, unlike in ancient times, cryotherapy is not commonly practiced outdoors, especially in snowy or icy environments. It is typically conducted in a controlled environment, such as cryotherapy rooms or chambers, where the temperature is kept at very low levels, and the individual’s body is exposed to this cold environment for a specific duration. When administered outdoors, there may be increased risks and uncontrollable factors. Therefore, cryotherapy is generally performed indoors, under controlled conditions. 

The primary goal of cryotherapy is to reduce muscle pain and inflammation, among other health benefits. It has become popular among athletes, fitness enthusiasts, and those seeking relief from various conditions.

Forms of Cryotherapy

  1. Whole-Body Cryotherapy (WBC): This involves entering a cryotherapy booth or chamber that surrounds the body but has an opening for the head at the top. The temperature drops between -200°F and -300°F (-129°C to -184°C) for a short duration, usually between two to four minutes.
  2. Localized Cryotherapy: Targets specific areas of the body using a handheld device that sprays nitrogen-cooled air onto the targeted area. This is often used for treating specific muscle areas or joint pain.
  3. Cryo Facials: A form of localized cryotherapy that targets the face, aiming to reduce inflammation, improve skin tone, and decrease signs of aging.
  4. Cryotherapy for Warts Removal: Applying liquid nitrogen directly to skin growths, such as warts, to freeze and remove them.

    Health Benefits of Cryotherapy

    1. Reduces Inflammation: Cryotherapy can help decrease inflammation throughout the body, potentially benefiting conditions like arthritis.
    2. Pain Relief: It offers relief from muscle pain, joint disorders, and injuries by reducing inflammation and numbing painful areas.
    3. Enhances Muscle Recovery: Athletes use cryotherapy to speed up recovery from muscle soreness after intense workouts.
    4. Improves Skin Conditions: Conditions like eczema and acne may improve due to the anti-inflammatory effects of cryotherapy.
    5. Boosts Weight Loss: While not a standalone weight loss solution, it can complement diets and exercise by boosting metabolism.
    6. Increases Collagen Production: This can lead to healthier, more elastic skin, reducing the appearance of wrinkles and signs of aging.
    7. Improves Mood: Cryotherapy can release endorphins, which are hormones that make you feel good, potentially helping to relieve symptoms of anxiety and depression.
    8. Enhances Sleep: The endorphin release followed by relaxation after sessions can improve sleep quality.
    9. Reduces Migraine Symptoms: Targeted cryotherapy can help reduce migraine pain by cooling and numbing nerves in the neck area.
    10. Improves Immune Response: There’s some evidence to suggest that regular cryotherapy sessions can boost the immune system.

Downsides and Risks

Discomfort: The extreme cold can be uncomfortable or even painful for some individuals.

Risk of Frostbite: Improper use, especially without protective clothing, can lead to frostbite.

Not Widely Accessible: Access to cryotherapy chambers or professionals may be limited depending on location and can be costly.

Limited Research: While many benefits are reported, scientific research on cryotherapy is still developing, and not all claims have robust evidence.

Who Should Avoid It

Individuals with cardiovascular conditions, high blood pressure, pregnant women, and those with severe diabetes should avoid cryotherapy. The extreme cold can exacerbate certain health issues, making it unsafe for these groups.

Frequency of Sessions

How often one can undergo cryotherapy depends on the individual’s health status, goals, and how they respond to the treatment. While some may benefit from daily sessions, others might find weekly sessions sufficient. It’s essential to consult with a healthcare provider to determine an appropriate frequency.

How to Do It Safely

Consult a Doctor: Before starting cryotherapy, especially if you have underlying health conditions.

Use Protective Clothing: Wear gloves, socks, slippers, and a face mask (for WBC) to protect sensitive areas.

Follow Time Limits: Do not exceed the recommended duration for any cryotherapy session.

Start Gradually: Begin with shorter sessions and gradually increase the duration as your body adapts.

Starting cryotherapy…

Cryotherapy offers a range of potential benefits, from pain relief and reduced inflammation to improved skin health and mood enhancement. However, it’s not without its downsides and risks, and it’s not suitable for everyone. Approaching cryotherapy with caution, respecting safety guidelines, and consulting healthcare professionals can help maximize its benefits while minimizing risks. Cryotherapy and cold plunge are both forms of cold therapy but differ in their application, mechanisms, and sometimes in the benefits they offer. Understanding these differences can help individuals choose the method that best suits their needs and preferences.

Comparison and Choice

We examine the differences between cryotherapy and cold water therapy.

Mechanism of Action: Cryotherapy uses cold air to stimulate the body’s surface, while cold plunge uses water immersion for a deeper, more systemic reaction.

Application and Duration: Cryotherapy sessions are shorter and use colder temperatures but in a dry air form. Cold plunges involve longer exposure to cold, but the temperatures are not as low as those in cryotherapy chambers.

Physiological Effects: Both methods stimulate the release of endorphins, reduce inflammation, and can aid in recovery. However, the cold plunge’s ability to potentially lower core temperature may lead to a more intense response, including a more significant metabolic increase and a more robust activation of the body’s thermoregulatory mechanisms.

Personal Preference and Goals: The choice between cryotherapy and cold plunge may come down to personal preference, specific health goals, or the desired experience. Some individuals prefer the quick and intense cold of cryotherapy, while others find the gradual immersion of a cold plunge more beneficial or tolerable. In summary, both cryotherapy and cold plunge therapy harness the effects of cold on physical and mental health, albeit providing this in different experiences.

Before experiencing these therapy methods for your physical and mental health, we remind you to consult a doctor, especially if you have a disease or are taking medication.

Here are the differences between cold plunge, which is beneficial for muscle recovery, relaxation, and reducing inflammation, and cryotherapy, which is beneficial for pain management, improving circulation, and enhancing athletic performance…

Key Points of Cryotherapy:
– Utilizes extremely cold, dry air.
– Involves short exposure times.
– Does not significantly lower body’s core temperature.
– Primarily affects the skin’s surface.

Key Points of Cold Plunge:
– Involves immersion in cold water.
– Can last longer than cryotherapy sessions.
– May lower the body’s core temperature.
– Triggers a deep physiological response.

Share this article


The information and statements on our website are not intended to guide individuals towards medical diagnosis and treatment. Please consult with your doctor for medical diagnostic and treatment procedures. The contents are shared for informational purposes only, derived from scientific studies prepared by EMC Medya Yayıncılık Ticaret Ltd. Şti.’s researchers, consultants, and authors/scientists, as well as compilations from publicly available publications. Our texts do not contain health statements related to medical diagnosis or treatment

Subscribe to Longevilab​

Subscribe to our newsletter and stay updated.

Subscribe to Longevilab​

Subscribe to our newsletter and stay updated.