Cryotherapy

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Cryotherapy — Evidence & Practitioners | Gyfts

Background

Origin & History

The therapeutic use of cold dates back thousands of years, with ancient civilizations like the Egyptians and Greeks using cold water immersion for healing purposes. Hippocrates documented the use of ice and snow for pain relief and swelling reduction around 400 BCE. The modern concept of whole-body cryotherapy was developed in Japan in the late 1970s by Dr. Toshima Yamauchi, who created the first cryogenic chamber to treat patients with rheumatoid arthritis.

The practice gained significant momentum in Europe during the 1980s and 1990s, where it was further refined and studied in countries like Germany and Poland. Athletes began adopting cryotherapy as a recovery tool, with many European sports teams incorporating it into their training regimens. The modality spread to North America in the early 2000s, initially through professional sports organizations.

Today, cryotherapy has evolved into various forms including whole-body cryotherapy chambers, localized cryotherapy devices, and cryofacials. The wellness industry has embraced this ancient practice, making it accessible to the general public through specialized clinics and wellness centers worldwide.

The practice

How It Works

Exposure to extreme cold (typically −100°C to −140°C for whole-body cryotherapy, or −15°C to 0°C for localised application) triggers an acute physiological response: vasoconstriction followed by vasodilation once rewarming begins, which may enhance blood flow and reduce inflammatory markers like cytokines. The cold stimulus also activates the parasympathetic nervous system and may increase endorphin release, potentially contributing to reported analgesic and mood effects. Sessions are brief (2–4 minutes for whole-body exposure) to minimise tissue damage risk, with the body's natural thermoregulation mechanisms engaging immediately upon removal from the cold environment.

What to Expect in a Session

Initial Consultation

Your practitioner will review your health history, current medications, and wellness goals. They'll explain the process, discuss any contraindications, and ensure you understand what to expect. You'll receive safety instructions and guidelines for proper attire during treatment.

Treatment

For whole-body cryotherapy, you'll undress and put on protective gear including gloves, socks, and underwear. You'll enter a specialized chamber where temperatures range from -200°F to -250°F (-129°C to -157°C) for 1-3 minutes. A technician monitors you throughout the session, and you can communicate at any time. The intense cold triggers your body's natural response mechanisms.

After Treatment

Immediately following the session, many people report feeling energized and alert. Your practitioner may recommend light movement or stretching to help circulation return to normal. They'll check in about your comfort level and any immediate sensations you're experiencing.

Follow-up Sessions

Subsequent sessions typically follow the same protocol, though duration may be adjusted based on your tolerance and goals. Many practitioners recommend a series of sessions for optimal benefits, with frequency depending on your specific wellness objectives.

Evidence Assessment

Research on cryotherapy shows mixed results across different applications. The strongest evidence exists for its use in exercise recovery, where several randomized controlled trials have demonstrated benefits for reducing muscle soreness and inflammation markers after intense physical activity. Studies have shown that whole-body cryotherapy can be as effective as cold water immersion for post-exercise recovery.

For pain management, the evidence is more limited but shows some promise. Small studies have suggested benefits for conditions like fibromyalgia and rheumatoid arthritis, though larger, high-quality trials are needed. The proposed mechanisms include reduced inflammation, altered pain signaling, and improved circulation, but the exact physiological processes are still being investigated.

While cryotherapy appears to be relatively safe when properly administered, most studies have been small and short-term. Long-term effects and optimal treatment protocols remain unclear. The wellness industry has embraced cryotherapy more quickly than the research has progressed, leading to some claims that exceed current scientific support.

Evidence varies by condition and individual response. This information is for educational purposes only and does not constitute medical advice.

References

1.Asprey, D. (2017). Head strong: The bulletproof plan to activate untapped brain energy. Harper Wave.
2.Huberman, A. (2021–present). Huberman Lab Podcast. Stanford University. [Video/Podcast series]
3.de Cabo, R., & Mattson, M. P. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541–2551.

Questions

Frequently Asked Questions

What happens in a session?

During a whole-body cryotherapy session, you'll enter a specialized chamber wearing minimal protective clothing. The chamber reaches extremely cold temperatures (-200°F to -250°F) for 1-3 minutes while you're monitored by a trained technician. Many people describe feeling an initial shock followed by a numbing sensation, and often report feeling energized afterward.

How many sessions are needed?

The number of sessions varies based on individual goals. Some people notice benefits after a single session, while others benefit from regular treatments. Athletes might use it 2-3 times per week during training periods, while others seeking general wellness might opt for weekly sessions. Your practitioner can recommend a schedule based on your specific needs.

Is cryotherapy safe?

When performed by trained professionals with proper equipment, cryotherapy is generally considered safe for healthy individuals. However, it's not suitable for everyone, particularly those with certain cardiovascular or respiratory conditions. Always disclose your complete health history and follow all safety protocols.

What should I expect to feel during and after treatment?

During treatment, you'll experience intense cold that may feel shocking initially but typically becomes tolerable. Afterward, many people report feeling energized, alert, and experiencing reduced pain or stiffness. Some mild skin redness is normal and typically resolves quickly.

What are the contraindications for cryotherapy?

Cryotherapy — whether whole-body cryotherapy chambers, localised cold therapy, or ice baths — is contraindicated for people with: uncontrolled hypertension or cardiovascular disease, Raynaud's syndrome, cold urticaria (cold-induced hives), peripheral vascular disease, cryoglobulinemia, pregnancy, open wounds, or active infections. Cold exposure causes immediate vasoconstriction and increases cardiac load — conditions that affect cardiovascular response require medical clearance before use. Healthy individuals tolerate brief cold exposure well, but should always use supervised, reputable facilities for whole-body cryotherapy to ensure safe temperature monitoring and session duration.

Ask Vidi about Cryotherapy

Origin & History

How It Works

How It Works

What to Expect in a Session

References

Frequently Asked Questions

Who Is This For?

Best for

Not ideal for

Commonly used for

Inflammation

Insomnia

Musculoskeletal Pain

Symptoms practitioners commonly work with