This is an evidence explainer on whole body cryotherapy, the two- to three-minute cold-chamber session at about -110°C to -140°C: what it involves, what studies on recovery, inflammation and skin do and do not show, and who should avoid it. RAAC does not operate a whole-body chamber; our medical cryotherapy is localized liquid nitrogen for benign skin growths, after a doctor's check. If your interest is cold applied to the face for redness or puffiness, see Cryotherapy for skin.
What Is Whole Body Cryotherapy?
Whole body cryotherapy involves stepping into a specialized chamber (or cabin) that rapidly cools the air around your body to extreme temperatures — typically between -110°C and -140°C (approximately -166°F to -220°F). Sessions last 2 to 3 minutes. It is offered by some sports-recovery and wellness facilities; RAAC does not offer it.
During this brief exposure, your skin surface temperature drops sharply while your core body temperature remains stable. Researchers have studied how the body responds to this, as described below.
How It Differs from Ice Baths
Ice baths (cold water immersion at 5-15°C) and cryotherapy chambers differ in several ways:
| Factor | Ice Bath | Cryotherapy |
|---|---|---|
| Temperature | 5-15°C | -110 to -140°C |
| Duration | 10-20 minutes | 2-3 minutes |
| Medium | Water (conductive) | Air (convective) |
| Comfort | Often painful | Intense but brief |
| Convenience | Requires setup/cleanup | Walk-in, walk-out |
| Skin contact | Full submersion | Dry cold |
Because air conducts heat less efficiently than water, a chamber session is much shorter than an ice bath. Studies comparing the two for exercise recovery have reported mixed results.
What happens to your body during cryotherapy?
Brief exposure to extreme cold triggers several short-term responses that researchers have measured. What they mean for health is less clear.
1. Blood vessels narrow, then widen
Blood vessels near the skin narrow in the cold and widen again afterwards, so the skin often looks flushed after a session. This is a normal response to cold; it has not been shown to speed healing.
2. Stress-hormone changes
Small studies have measured short-term rises in noradrenaline (norepinephrine) after whole body cold exposure. Some people say they feel more alert afterwards, but effects on mood or pain have not been established.
3. Inflammation markers
Some studies have looked at inflammation markers in the blood after repeated sessions, mostly in athletes, with mixed results. Cryotherapy has not been shown to treat inflammatory or autoimmune conditions.
4. Energy use and weight
The body uses some energy to rewarm after cold exposure, and cold activates brown fat. There is no good evidence that cryotherapy sessions lead to meaningful weight loss.
5. Skin
Cold makes the skin flush and can briefly reduce puffiness. There is little evidence that whole body cryotherapy builds collagen or changes skin aging.
What does the research show, and what doesn't it show?
Studies have looked at whole body cryotherapy for exercise recovery, joint and muscle pain, mood and sleep. Most are small or short, and reviews of the research have generally found the evidence limited or mixed. It is not a treatment for any disease.
Exercise recovery
Studies in athletes have looked at muscle soreness after hard exercise. Some report less soreness; reviews have found the evidence too limited to say whether it helps more than other recovery methods.
Pain and inflammation
Small studies have looked at people with joint pain, arthritis and fibromyalgia. Some participants reported short-term relief, but the evidence is limited and mixed, and cryotherapy does not replace care from your doctor. It has not been shown to speed healing after surgery.
Metabolism and weight
Cold exposure activates brown fat and temporarily raises energy use, but there is no good evidence that cryotherapy leads to meaningful weight loss.
Skin
The skin may look flushed and less puffy for a short time afterwards. Evidence that cryotherapy builds collagen or improves skin conditions such as eczema or psoriasis is limited.
Mood and sleep
Some people report feeling more alert or sleeping better; studies on mood, anxiety and sleep are small and the evidence is limited.
What happens during a cryotherapy session?
At facilities that offer it, a session usually starts with a short health questionnaire. You change into minimal clothing with gloves, socks and slippers to protect the hands and feet, then spend two to three minutes in the chamber while a staff member watches and talks with you. Most people describe intense cold followed by tingling and numbness.
Before a session
- Minimal clothing, plus gloves, socks and slippers to protect the extremities
- Jewelry and piercings removed
- Skin completely dry (no lotions, oils or sweat), because damp skin raises the risk of cold injury
During the session (2-3 minutes)
- Cold, dry air surrounds the body
- A staff member monitors you throughout
- Sensation: intense cold, then tingling and numbness
Afterwards
- The skin usually looks flushed (a normal response to cold)
- Some people report feeling more alert; this varies
RAAC does not offer whole body cryotherapy, so this describes a typical session elsewhere.
How Much Does Cryotherapy Cost in Richmond?
Whole body cryotherapy is offered by wellness and sports-recovery facilities, and RAAC does not offer chamber sessions, so we do not quote a price for it. The cost of medical cryotherapy for a skin growth at RAAC is explained after the doctor has examined it.
Is cryotherapy safe, and who should avoid it?
Whole body cryotherapy is not suitable for everyone, and adverse effects such as cold burns have been reported. People with uncontrolled high blood pressure, heart disease or a recent cardiac event, cold urticaria, severe Raynaud's, pregnancy, open wounds or skin infection, or a seizure disorder should avoid it or speak to their doctor first.
Frequently Asked Questions
Q: Is cryotherapy painful? A: Most people describe it as intensely cold but tolerable. The sensation peaks around 60-90 seconds, and the session lasts only 2-3 minutes.
Q: How many sessions are needed? A: There is no agreed number. Studies have used anything from a single session to repeated sessions over several weeks, and the evidence for any schedule is limited.
Q: Does RAAC offer whole body cryotherapy? A: No. RAAC does not operate a cryotherapy chamber. Our medical cryotherapy uses liquid nitrogen on individual benign skin growths after a doctor's examination. For cold applied to the face, see Cryotherapy for skin.
Q: Is whole body cryotherapy a medical treatment? A: No. It is not a medical treatment for any specific condition, and adverse effects such as cold burns have been reported. If you have a health condition, speak to your own doctor before trying it.
Have a Skin Growth Checked
If you have a skin tag, wart or sun spot you would like checked, RAAC's doctor can examine it and explain whether liquid-nitrogen cryotherapy is suitable. You can book a consultation.
Dr. Charles Jiang, MD — 29+ years of medical expertise. RAAC Richmond Anti-Aging Clinic: 5580 No. 3 Rd Unit 110, Richmond BC V6X 0R8. Serving Richmond, Vancouver, Burnaby, Surrey, and Metro Vancouver.
