Whole-body cryotherapy (WBC) chambers expose you to extremely cold, dry air (often below -100 °C / -148 °F) for two to three minutes. Cold plunges immerse you in water in the 30s to 50s °F for a few minutes. Both are "cold therapy," but they work differently and the evidence differs too.
Key takeaways
- A Cochrane review found insufficient evidence to say whole-body cryotherapy reduces muscle soreness or improves recovery after exercise.
- Cold water immersion has more research behind it for soreness, though study quality is also modest.
- The FDA has said it hasn't cleared any WBC device to treat medical conditions and has warned about risks such as frostbite and asphyxiation in nitrogen-cooled units.
- Water removes heat far faster than air, which is one reason a short plunge feels so intense.
What the research says
A 2015 Cochrane review by Joseph Costello and colleagues looked at whole-body cryotherapy for preventing and treating muscle soreness after exercise. Based on four small trials, they concluded there was insufficient evidence to determine whether WBC reduces soreness or improves recovery, and no evidence on adverse events [1].
Cold water immersion, by comparison, has a larger body of research, including a Cochrane review suggesting it may reduce soreness compared with rest [2]. Read more in our cold plunge research article.
What the FDA says
In a 2016 consumer update, the FDA said it has not cleared or approved any WBC device as safe and effective for treating medical conditions, and pointed to risks including frostbite, burns, eye injury and oxygen deprivation (asphyxiation), particularly with chambers cooled by liquid nitrogen [3]. Electric cryo chambers that don't use nitrogen in the breathing space address some of those concerns, but staff training and supervision still matter.
Cryo vs. plunge for a studio
- Cost and operation: cryo chambers are a large investment and may need nitrogen deliveries or significant power. Plunges are cheaper and simpler to run.
- Experience: cryo is quick and dry, which some members prefer. Plunges are more intense and social, and pair with sauna for contrast.
- Evidence: cold water has more research behind it for soreness.
For most gyms and studios starting a cold offering, a quality cold plunge is the more practical first step. See our cryotherapy guide and cold plunge buying guide.
References
- Costello JT, Baker PR, Minett GM, Bieuzen F, Stewart IB, Bleakley C. Whole-body cryotherapy (extreme cold air exposure) for preventing and treating muscle soreness after exercise in adults. Cochrane Database of Systematic Reviews. 2015;(9):CD010789. doi:10.1002/14651858.CD010789.pub2
- Bleakley C, McDonough S, Gardner E, et al. Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise. Cochrane Database of Systematic Reviews. 2012;(2):CD008262. doi:10.1002/14651858.CD008262.pub2
- U.S. Food and Drug Administration. Whole Body Cryotherapy (WBC): A "Cool" Trend that Lacks Evidence, Poses Risks. Consumer Update, July 2016. fda.gov
The information on this site is for general education and is not medical advice. Talk with your doctor before starting heat, cold, light, pressure, float, PEMF or vibration therapy, especially if you are pregnant or have a medical condition. We may earn a commission when you buy through our links. Learn more.