The Science of a 3-Minute Cryotherapy Session

A whole-body cryotherapy session may only last a few minutes, but during that time, your body goes through a powerful chain reaction designed to protect, rebalance, and restore.

0 - 1 minutes

• Cold receptors activate, triggering “fight or flight.”

• Blood vessels constrict, driving blood to the core.

• Adrenaline and norepinephrine rise.

• Heart rate and metabolism increase.

• Inflammation begins to slow as pain signals dull.

1–2 minutes

• Circulation centralizes for optimal oxygen delivery.

• Endorphins release, boosting mood and clarity.

• Cortisol levels drop.

• Skin temperature falls, numbing sore muscles and joints.

2-3 minutes

• Norepinephrine peaks for energy and recovery.

• Blood becomes oxygen-rich and anti-inflammatory.

• Muscles relax as tension eases.

• Metabolic and immune functions are stimulated.

Post-Session (Rewarming Phase)

Once you step out, blood vessels rapidly dilate, flooding oxygenated blood back to your muscles and extremities. This rewarming phase is where the real magic happens—circulation, recovery, and metabolic activity surge. Brown fat activates to generate heat, burning calories and supporting overall metabolic health.

To maximize these effects, allow your body to warm up naturally. Avoid jumping straight into a hot shower or sauna—the best recovery happens when you let your body restore its balance on its own.

The Bigger Picture

Many of cryotherapy’s benefits unfold after you leave the chamber—during the body’s return to balance. Allowing your temperature to rise naturally (instead of jumping straight into heat) enhances circulation, deepens recovery, and strengthens your resilience to future stressors.

With consistent sessions, these brief moments of cold can train your body to respond more efficiently to stress, improve energy, and support long-term metabolic health.