Cryotherapy vs Cold Plunge: What's Right for You?

When it comes to the latest wellness trends, cryotherapy and cold plunging have caught the attention of many health enthusiasts. But how do these cold therapies actually measure up?

In this comprehensive guide, we'll dive into the details of cryotherapy vs cold plunging to help you determine which one best suits your health and fitness goals.

Whether you're looking for faster muscle recovery or hoping to prevent injury, understanding the differences between cryotherapy and cold plunging is key.

What Is Cryotherapy?

Cryotherapy is a cold therapy in which your whole body is exposed to extremely low temperatures for a short time (usually 3-4 minutes). This happens in a cryo-chamber, which can get as cold as -225°F (-143°C).

Liquid nitrogen is pumped through the walls to make the chamber this cold. Since the temperatures are extreme, you must wear felt boots and gloves to avoid frostbite.

 
One of the main reasons people do cryotherapy is to reduce inflammation after an intense workout. It can be especially helpful for athletes or anyone dealing with sore muscles or joint pain.

Another benefit is better blood flow. The cold causes your blood vessels to constrict and then dilate, which can improve circulation and help you recover faster from workouts or injuries. Studies have shown that applying cryotherapy in sessions every two hours within the first 48 hours after an injury can decrease inflammation markers like TNF-α and NF-κB.

However, it's worth noting that cryotherapy has not been found to change muscle regeneration markers like injury area or MyoD expression.

What Is Cold Plunging?

Cold plunging, also known as cold water immersion or ice bathing, involves submerging your body in cold water, usually between 37°F and 59°F (2.7°C and 15°C), for 2-10 minutes.

It's known for its ability to reduce muscle soreness, increase dopamine levels, and help your muscles recover faster.

Water deters heat from your body much faster than air, so your core temperature drops more quickly during a cold plunge.

Many people use cold plunging to ease muscle soreness. After a tough workout, muscles often feel the worst 2-3 days later, a phenomenon known as delayed-onset muscle soreness (DOMS). Studies have shown that cold plunging can significantly reduce delayed-onset muscle soreness (DOMS) right after intense exercise.

 

 

Cold plunging can boost your metabolism. Your body has to work harder to stay warm during intense cold. This causes your metabolism to work harder. The boost isn't huge, but you’ll likely experience higher energy levels!

Many people find cold plunging a convenient and accessible form of cold therapy, especially when using a proper setup. Unlike cryotherapy, you don't need special equipment. All you need is a tub and some cold water. If the conditions are right, you can plunge into a natural body of water outside. This is my favorite way to plunge!

Health Benefits Comparison

Benefit:	Cold Plunge Effectiveness	Cryotherapy Effectiveness
Reduced Muscle Soreness	🟢	🟢
Boosted Circulation	🟢	🟢
Decreased Inflammation	🟢	🟢
Improved Mood	🟢	🟡
Enhanced Immune Function	🟢	🟡
Increased Energy	🟢	🟡
Boosted Metabolism	🟢	🟡
Brown Fat Activation	🟢	🟡
Improved Cognition	🟢	🟡
Reduced Anxiety	🟢	🟡
Better Sleep	🟢	🟡
Improved Mental Resilience	🟢	🔴

🟢 Excellent/Most Effective.  🟡 Good/Moderately Effective.  🔴 Fair/Least Effective.

Key Differences Between Cryotherapy and Cold Plunging

Basic Process and Temperature

Cryotherapy involves exposing your body to extremely cold air, around -225°F (-143°C), but only for a few minutes. Cold plunging, or cold water immersion, happens in water temperatures between 37°F and 59°F (2.7°C and 15°C) and lasts around 2 to 10 minutes. 

How They Work

Both aim to cool your body but do so through different mechanisms.

• Cryotherapy: Blasts extremely cold air at your skin to gradually cool your body.
• Cold plunging: Cold water completely surrounds your body causing it to go into fight-or-flight mode.

Water absorbs heat faster than air, providing various health benefits, including lasting improvements to your mental well-being.

Both processes help flush out toxins and bring fresh oxygen and nutrients to your tissues and they both cause your body to react by sending blood to your core to warm your vital organs.

One study found that whole-body cold water immersion is more effective than partial-body cooling for lowering core body temperature and boosting recovery.

Accessibility and Location

Cryotherapy requires visiting a special facility with a cryo-chamber, which can be hard to find from my experience.

Cold plunging is more convenient and accessible. You only need a container and ice cold water!

Cost Comparison

Cryotherapy sessions are pricey (I was charged over $50 for one three-minute session in Dallas, TX). Sessions are expensive because they need special equipment and trained professionals to oversee the process.

Cold plunging is much less costly, especially if you already have access to a pool or tub.

Personal Experience and Effectiveness

Even though you expose yourself to colder temperatures during cryotherapy, it doesn't feel as cold as a 50°F (10°C) cold plunge. There's something about the water pressing against your skin that feels more intense.

Additionally, I notice a difference during a cold plunge and feel the benefits for several hours. With cryotherapy, I feel like it's overpriced, a hassle, and inferior to cold plunging. Also, I don't appreciate having to pay $50+ and sign medical waivers every time I want to experience the benefits of the cold.

I prefer cold plunging because I'd rather invest in a setup that saves money over time than pay for individual sessions. I love being able to plunge whenever I want and I don't have to worry about scheduling appointments or paying for each session.

 

Both cryotherapy and cold plunging can be risky for those with preexisting medical conditions, so it's always a good idea to consult your healthcare provider beforehand.

*Pregnant women should always consult with their healthcare providers.

Time and Cost Considerations

Deciding between cryotherapy and cold plunging depends on how much time and money you want to invest. Each has its own setup, costs, and upkeep. It's worth considering what works best for your routine and budget before you make a decision.

Convenience and Flexibility Comparison

	Cold Plunge	Cryotherapy
Scheduling Constraints	Fully flexible	Limited flexibility
Ability to Customize	Full control	Limited control
Shareability	Easily shared	Individual only

Session Duration 

The time commitment involved in choosing between cryotherapy and cold plunging varies significantly. Cryotherapy sessions are super quick—just 2 to 3 minutes in a -225°F chamber.

This is necessary for safety and perfect if you're in a rush. Cold plunging takes longer, typically 2 to 10 minutes per session, but you can adjust this based on your tolerance and goals.

I used to plunge for 15 minutes at a time but have reduced my sessions to less than 5 minutes because I’ve found that I feel no additional benefits going past 5 minutes.

Initial Setup and Long-term Costs

Cryotherapy requires visiting specialized facilities with professional-grade equipment. These sessions can add up—in most places, you're looking at anywhere from $50-100 per session. While you don't have any maintenance costs, you'll keep paying for each visit.

For cold plunging, you've got a few options:

• DIY approach: A basic setup with a regular tub and ice (cheapest but most hassle)

• Mid-range plunge tubs: $1,000-3,000

• Premium plunge tubs: $4,000-8,000+ for systems with advanced temperature control and filtration

While the upfront cost of a quality cold plunge tub is significant, it's worth considering as a long-term investment. Once set up, you can:

Cold plunge whenever you want, dial in your perfect temperature (a huge advantage over traditional ice baths), track your progress and gradually adjust temperatures, and share it with family members and friends.

Maintenance Reality Check

Even premium cold plunge tubs need regular attention:

• Bimonthly water testing and chemical balancing

• Filter cleaning every few weeks

• Periodic water changes

• Regular surface skimming

Long-term Value Perspective

If you plan to cold plunge regularly (2-3 times per week or more), a dedicated setup usually pays for itself within a year compared to cryotherapy sessions. Plus, having easy access means you'll use it more consistently, potentially leading to better results.

Think about what works best for your lifestyle and budget. If you want quick sessions with zero maintenance and don't mind the ongoing cost, cryotherapy might be for you.

But if you're serious about making cold exposure a regular part of your routine and don't mind some maintenance work, investing in a cold plunge setup could be more practical and cost-effective in the long run.

Localized vs Whole-Body Therapy

Because both methods are quite flexible, let's break down how these cold therapies can work for different parts of your body.

Localized therapy is better when dealing with something specific, like runner's knee or tennis elbow. With localized cryotherapy, you can target just that spot instead of freezing your entire body.

   

Localized cold water therapy works the same way. Instead of submerging your entire body, you can just stick your sore ankle or wrist in the water. This works better than an ice pack because the water gets into all the nooks and crannies an ice pack can't reach.

Whole-body therapy is exactly what it sounds like—either fully submerging yourself in a cold plunge or stepping into a full-body cryo-chamber. This method is best for those looking to reduce inflammation in different muscle groups.

Safety and Precautions

Cold therapy has risks, so knowing how to stay safe is important. Here's what you need to keep in mind.

Cryotherapy Safety:

If you have any heart conditions, asthma, or circulation issues, consult your doctor before starting cold therapy. Always check with your healthcare provider if you are pregnant.

In the cryo-chamber, always follow the instructions of the professional overseeing your session and stick to the 2-3 minute limit to avoid frostbite. Be sure to wear the included gloves and socks to protect your extremities.

Cold Plunging Safety:

Cold plunging in water between 37-59°F (2.7 and 15°C) is serious business. Hypothermia and even drowning are real risks, so always have someone nearby or at least inform a friend.

   

Cold water shock is another risk and can be intense—I've experienced dizziness and shortness of breath while plunging in Boulder Creek and the Blue Caves in Croatia, both below 45°F. Start with short dips—just a couple minutes—and get out if anything feels off.

The Golden Rules:

• Listen to your body (it's smarter than you think)

• Start Slow

• Have a friend nearby

• If you feel weird, stop

Bottom line: These therapies can be incredible for recovery, but your safety matters most. Do it right, or don't do it at all.

Which One Is Better For You?

Choosing between cryotherapy and cold plunging comes down to your personal preferences, goals, and comfort with cold exposure.

There's no universal "better" option—just the method that best aligns with your physical needs, time constraints, budget, and personal tolerance for cold. If you value convenience and don't mind the ongoing expense, cryotherapy might be the better choice for you.

On the other hand, If you're comfortable with a bit of setup and maintenance and want a more cost-effective long-term solution, cold plunging is your best bet. Listen to your body, start slowly, and try both to see what you like best.

Conclusion

Throughout this guide, we've explored how cryotherapy and cold plunging stack up against each other. Cryotherapy offers an intense -225°F (-143°C) blast for 2-3 minutes in a specialized chamber, while cold plunging involves longer sessions (2-10 minutes) in water between 37-59°F (3-15°C). Both methods target muscle recovery and inflammation but take different approaches.

The cost structure varies significantly. Cryotherapy requires visiting a facility ($50-100 per session) with no maintenance but ongoing costs. Cold plunging is more flexible, from simple ice baths to premium setups ($4,000-8,000+). While quality plunge tubs need regular maintenance (water testing, cleaning, filter care), they usually pay for themselves within a year of regular use.

Safety is crucial for both. With cryotherapy, you need professional supervision and protective gear to prevent frostbite. Cold plunging requires temperature monitoring and a buddy system to manage cold water shock.

Each therapy offers unique advantages. Cryotherapy provides professionally guided sessions—just show up and follow instructions. Cold plunging gives you complete control over temperature, timing, and frequency, plus the ability to share with family.

I highly recommend cold plunging over cryotherapy for people looking to implement cold therapy into their regular routine. It’s cheaper, more convenient, shareable, and offers heightened benefits.

However, your choice ultimately depends on your schedule, budget, and comfort with cold. Whether you prefer the gradual intensity of cryotherapy or the immediate shock of cold plunging, understanding these differences and trying both will help you pick the best method for you!

FAQS

What is cryotherapy, and how does it work?

Cryotherapy is a super quick, intense cold exposure that lasts just 2-3 minutes at extremely low temperatures—usually -225°F (-143°C). You step into a cryo-chamber cooled with liquid nitrogen, and it drops your skin temperature. This triggers a natural response in your body that helps reduce inflammation, ease muscle soreness, and boost endorphins. A trained professional is there to guide you through it—just strip down to your underwear, put on the provided gloves and socks, and let the cold work its magic.

What are the main advantages of cryotherapy?

The main advantage of cryotherapy is its simplicity. Everything is managed for you—you just show up, follow instructions, and enjoy the benefits, with no setup, research, or maintenance needed on your end.

Are there any downsides to cryotherapy?

Yes. The convenience comes at a price. Professional-guided sessions are expensive, and the costs quickly add up if you regularly practice cryotherapy.

How does cold plunging compare to cryotherapy?

Cold plunging is more hands-on and allows you to set up your own system at home. You have complete control over the temperature, duration, and frequency, making it a flexible option that you can easily share with family and friends.

Do cryotherapy and cold plunging offer the same benefits?

Yes, they both offer similar benefits like improved recovery and reduced inflammation, but the effects are more intense and longer-lasting with cold plunging.

What temperature and duration are recommended for cold plunging?

Research suggests that cold plunging in water between 11°C and 15°C (51.8°F and 59°F) for about 11 to 15 minutes is ideal for fatigue recovery after exercise. This makes cold plunging an excellent choice if recovery is your focus.

Which option is more practical for regular use?

Cryotherapy usually means going to a specialized facility, which isn't always convenient or easy to get to. Cold plunging is easier and cheaper to access—you can use a bathtub, local pool, natural water source, or set up a high-quality plunge tub at home. It's a more budget-friendly, flexible option for adding cold therapy to your routine.

Why choose cold plunging over cryotherapy?

Cold plunging is a cost-effective option for long-term use. You can plunge whenever you want without needing appointments or worrying about paying for every session. Plus, the duration needed to reap the benefits of a cold plunge is a lot shorter, only 2-3 minutes.

How should I decide between cryotherapy and cold plunging?

Your comfort with the cold and lifestyle preferences are key. Cryotherapy is a lot easier to handle but is less convenient and more pricey. Cold plunging is harder to handle and is more risky but the benefits are amplified. Choose the option that best aligns with your goals, budget, and comfort with cold exposure.

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Written by Bennett Carby, a health and fitness enthusiast exploring practical strategies for mental and physical well-being. Discover more at bennettcarby.com.