What is Whole Body Cryotherapy?

Whole Body Cryotherapy (WBC) involves standing in a specially designed chamber flooded with extremely cold air — typically between -110°C and -140°C — for two to four minutes. The skin surface drops rapidly while core body temperature stays stable, triggering a cascade of physiological responses. Originally developed in Japan for rheumatoid arthritis management, it has since become widely used in sports medicine, rehabilitation, and wellness settings worldwide.

How does Whole Body Cryotherapy work?

When your skin is suddenly exposed to extreme cold, your body activates a powerful stress-response: blood vessels near the skin constrict sharply, redirecting blood to protect your core organs. This floods your core with oxygen and nutrient-rich blood. When you step out, that blood rushes back to the periphery, bringing anti-inflammatory signals with it. The cold also triggers a release of norepinephrine — a hormone that helps blunt pain, reduce inflammation, and sharpen mood — and activates natural endorphin pathways that leave many people feeling energized or calm afterward.

What forms does Whole Body Cryotherapy come in?

Electric whole-body chambers are considered the gold standard — they expose the entire body including the head and deliver consistent, even temperatures. Nitrogen-cooled cryosaunas keep the head outside the chamber, which is safer for nitrogen gas exposure but slightly less uniform. Walk-in nitrogen chambers are used in professional sports facilities. Session lengths range from 2 to 4 minutes; longer is not necessarily better and increases risk.

Where it comes from:

WBC was first developed by Japanese rheumatologist Dr. Toshima Yamauchi around 1978 as a way to provide quick, intense cold therapy to joints without the lengthy exposure of traditional ice baths. Polish researchers — particularly at the University of Medical Sciences in Wrocław — conducted early systematic trials through the 1980s and 1990s, establishing WBC as a clinical tool for inflammatory conditions. By the 2000s, professional sports teams in Europe and North America had adopted it widely for athlete recovery, and its use in general wellness expanded significantly through the 2010s.

What does Whole Body Cryotherapy help with?

• Muscle soreness after exercise (DOMS): WBC helps reduce the delayed muscle soreness that peaks 24–72 hours after hard training. The cold slows inflammatory signaling in fatigued muscles and reduces swelling, so you feel less stiff and recover faster between training sessions.
• Inflammatory joint pain and arthritis: This is actually what WBC was first designed for. The rapid cold exposure lowers inflammatory activity around joints and can meaningfully reduce pain and stiffness in people with rheumatoid arthritis and other inflammatory conditions. Many people notice relief that lasts several hours after a session.
• Fibromyalgia and chronic pain: Cold exposure at this intensity can reset pain sensitivity by activating cold-sensing nerves and flooding the brain with norepinephrine and endorphins. People with fibromyalgia often report that regular WBC sessions lower their baseline pain level over time.
• Mood, anxiety, and mild depression: Within minutes of a WBC session, the body releases a surge of norepinephrine and endorphins — two of the brain's most important feel-good chemicals. Many users describe feeling noticeably calmer, clearer, or more positive for hours afterward, and studies suggest these effects can accumulate with regular use.
• Low energy and fatigue: The sharp cold shock activates the sympathetic nervous system in a controlled way, producing a natural energy boost similar to a very cold shower but more intense. People often report feeling alert and refreshed immediately after a session, with effects lasting several hours.
• Sleep quality: By lowering core body temperature slightly and calming the nervous system post-session, WBC may support the natural drop in body temperature that signals good sleep. Some users report falling asleep more easily and sleeping more deeply on days they do cryotherapy — especially when sessions happen in the afternoon.
• Sports recovery and performance: WBC is a go-to tool in professional sports for cutting recovery time between competitions. It reduces muscle damage markers in the blood, eases swelling in stressed tissues, and helps athletes feel ready to train again sooner — without the prolonged discomfort of an ice bath.
• Skin conditions and psoriasis: Cold exposure can calm the inflammatory skin responses that drive conditions like psoriasis. Some dermatology research and clinical reports suggest WBC reduces redness, itching, and plaque severity, likely by dialing down the immune overactivity driving these conditions.
• Multiple sclerosis-related fatigue: MS patients are often very sensitive to heat, which can temporarily worsen symptoms. WBC lowers body temperature and reduces neuroinflammation, which some clinical studies suggest can temporarily improve energy, coordination, and comfort in MS patients.
• Overtraining syndrome: When athletes push too hard for too long, the result is a state of chronic inflammation and hormonal imbalance that tanks performance and mood. WBC can help interrupt this cycle by actively reducing systemic inflammation and supporting recovery hormones during planned rest periods.

What can Whole Body Cryotherapy help prevent?

• Delayed onset of overtraining-related hormonal imbalance when used regularly during high training loads
• Post-exercise immune suppression: some evidence suggests WBC blunts the short-term immune dip that follows intense exercise

Which foods are rich in Whole Body Cryotherapy?

Whole Body Cryotherapy is a physical therapy, not a nutrient — you can't eat your way to the same effect. That said, certain foods strongly support the same goals. Omega-3-rich foods like wild salmon, sardines, and walnuts reduce the same inflammatory markers WBC targets. Tart cherry juice has been shown in trials to reduce DOMS and speed muscle recovery. Magnesium-rich foods (dark leafy greens, pumpkin seeds) support the nervous system recovery and sleep benefits WBC promotes. Beets and nitrate-rich vegetables support the circulation and blood flow effects WBC stimulates. Staying well-hydrated before and after sessions is important — cold exposure can mildly stress kidneys and circulation, and good hydration supports the recovery response.

What are the side effects of Whole Body Cryotherapy?

• Skin redness and temporary tingling or numbness: normal and resolves within minutes
• Frostbite or skin burns: rare but possible if skin is wet, session is too long, or equipment malfunctions
• Dizziness or fainting: especially on first sessions or if standing too long; managed with seated exit protocols
• Claustrophobia or anxiety during the session
• Temporary blood pressure spike: usually resolves within minutes post-session
• Cold urticaria (hive reaction): in people with cold allergy; can be severe
• Asphyxiation risk: specific to nitrogen-cooled chambers if nitrogen leaks into the breathing space; electric chambers eliminate this risk
• Temporary muscle cramps or shivering after exiting

Good to know:

WBC is considered safe for healthy adults when conducted in a certified facility with trained staff and proper screening. Most side effects are mild and temporary. Serious adverse events are rare but have occurred — most commonly in unsupervised or improperly operated settings. People with heart conditions, Raynaud's, cold urticaria, severe hypertension, or pregnancy should avoid WBC.

How much Whole Body Cryotherapy should you take?

• Recommended daily: 2–4 minutes per session at -110°C to -140°C; beginners should start at -110°C for 2 minutes and progress gradually. Typically 3–5 sessions per week for therapeutic goals; 1–2 sessions per week for maintenance.
• Best time of day: Morning or early afternoon for energy and performance benefits. Avoid within 2 hours of bedtime if you find it too stimulating — though some people find afternoon sessions improve their sleep. Post-workout timing (within 1 hour of training) is optimal for muscle recovery.
• With or without food: Do not use immediately after a large meal. Ensure you are well-hydrated before and after. Light snack beforehand is fine if needed for blood sugar stability.
• Time to effect: Acute effects (mood, energy, pain relief) within 30–60 minutes of first session; cumulative benefits for inflammation, sleep, and chronic pain typically emerge after 5–10 sessions over 2–3 weeks
• How long to take it: For acute goals (post-injury, competition recovery): daily sessions for 5–10 days. For chronic pain or mood support: 3x/week for 4–6 weeks, then reassess. Long-term: 1–2x/week maintenance is reasonable for most people. No mandatory cycling required, but occasional breaks allow assessment of baseline without treatment.