Does Cryotherapy Temperature Really Matter?

When it comes to recovery and wellness therapies, the question often arises: does the temperature of cryotherapy actually make a difference? Whether you’re considering a cold plunge, nitrogen-based cryotherapy, or whole-body electric cryotherapy, the temperature plays a crucial role—and yes, it absolutely matters.

Why Temperature Matters in Cryotherapy

Cryotherapy exposes the body to extremely low temperatures, typically around -165°F, to trigger significant physiological changes. At this extreme cold, the body activates its fight-or-flight response, simulating the survival mechanisms it would deploy in life-threatening situations, such as enduring an Antarctic snowstorm. This includes redirecting blood flow from the extremities to the core to protect vital organs. This process, called vasoconstriction, is the body’s natural way of prioritizing survival and conserving essential resources when confronted with intense cold.

The benefits of this response are profound:

• Oxygenated and nutrient-enriched blood circulates back to the body post-treatment.

• Anti-inflammatory proteins and hormones like norepinephrine are released.

• Endorphins spike, boosting mood and enhancing melatonin production for better sleep.

Cold Plunge vs. Cryotherapy: How Low Can You Go?

A cold plunge reaches temperatures as low as 32°F before water freezes, triggering a different physiological response. The body works to maintain warmth in the extremities, causing hypercirculation of blood. While beneficial for recovery, the response is less drastic than cryotherapy, as the body does not reach the same survival threshold.

Cryotherapy chambers, particularly whole-body electric systems, take this to the next level by exposing the body to uniform cold at subzero temperatures. This creates a stronger vasoconstriction effect, delivering superior recovery benefits compared to a cold plunge.

Whole-Body Cryotherapy vs. Nitrogen Cryotherapy

It’s not just about how cold it gets but how the cold is applied. Studies have shown that whole-body cryotherapy, where the entire body, including the head, is exposed to cold temperatures, provides more uniform cooling. This leads to a greater overall drop in body temperature and enhances the body’s response compared to head-out nitrogen cryotherapy systems.

Key benefits of whole-body systems include:

• Even cooling for more consistent results.

• Deeper stimulation of recovery mechanisms.

• Enhanced hormonal and anti-inflammatory responses.

  
  

Does the Cryotherapy Model Matter?

Yes, different makes, models, and brands vary in their ability to maintain consistent temperatures, and frequent use can impact overall performance.

That said, there isn’t a precise “magic number” for how cold a cryotherapy chamber must be, as long as it reaches a threshold of around -150°F or lower with full-body coverage. Once this baseline is met, the benefits primarily depend on uniform cooling and the quality of the experience rather than chasing even colder temperatures.

The Bigger Picture: Temperature and Recovery

The body constantly strives to maintain homeostasis—a stable internal temperature of 98.6°F. This process is central to how recovery therapies like cryotherapy and cold plunges work. The more extreme the temperature shift, the greater the physiological response. Since a cold plunge lacks the severity of cryotherapy, the body’s effort to return to its normal temperature is less intense, leading to milder benefits.

Cryotherapy, however, forces the body to react drastically, improving circulation, reducing inflammation, and delivering profound recovery benefits. Whether you’re stepping into a cryotherapy chamber or dipping into an ice bath, the science of homeostasis ensures your body works hard to achieve balance—cryotherapy just pushes it further.

So, does temperature matter? When it comes to cryotherapy, the answer is a resounding yes.

References

Costello JT, Culligan K, Selfe J, Donnelly AE. Muscle, skin and core temperature after -110°c cold air and 8°c water treatment. PLoS One. 2012;7(11):e48190. doi: 10.1371/journal.pone.0048190. Epub 2012 Nov 6. PMID: 23139763; PMCID: PMC3491015.

Vieira Ramos G, Pinheiro CM, Messa SP, Delfino GB, Marqueti Rde C, Salvini Tde F, Durigan JL. Cryotherapy Reduces Inflammatory Response Without Altering Muscle Regeneration Process and Extracellular Matrix Remodeling of Rat Muscle. Sci Rep. 2016 Jan 4;6:18525. doi: 10.1038/srep18525. PMID: 26725948; PMCID: PMC4698758.

Srámek P, Simecková M, Janský L, Savlíková J, Vybíral S. Human physiological responses to immersion into water of different temperatures. Eur J Appl Physiol. 2000 Mar;81(5):436-42. doi: 10.1007/s004210050065. PMID: 10751106.

Hausswirth C, Schaal K, Le Meur Y, Bieuzen F, Filliard JR, Volondat M, Louis J. Parasympathetic activity and blood catecholamine responses following a single partial-body cryostimulation and a whole-body cryostimulation. PLoS One. 2013 Aug 22;8(8):e72658. doi: 10.1371/journal.pone.0072658. PMID: 23991134; PMCID: PMC3749989.