Cold therapy has taken the wellness world by storm—and for good reason. Many athletes and everyday health enthusiasts are turning to cold exposure to reduce inflammation, recover faster, boost mood, and even support metabolic health. Two of the most popular methods? Cold plunges vs. cryotherapy.
At first glance, they may seem similar, but their experiences and approaches are quite different. In this article, we’ll explain what each method involves, explore their benefits, and help you determine which one may better suit your lifestyle, preferences, and wellness goals.
What is a Cold Plunge?
A cold plunge involves submerging your entire body into freezing water, often between 50℉ and 60℉, for 2–10 minutes. It can involve a DIY ice bath, a dip into a natural body of water, or a customized cold plunge tank. During a cold plunge session, people wear quick-dry clothing, including bathing suits or comfortable activewear.
In an ice bath, the sympathetic nervous system is triggered, sending your brain a message saying, “I want to get out of here right now!” However, taking deep, slow breaths can gradually show your brain that you’re safe and not in a life-threatening situation. Eventually, your heart rate will slow, and you’ll build mental resilience to the frigid temperatures, pushing yourself outside of your comfort zone and receiving numerous rewards because of it. Cold plunges are good for arthritis, mental health, and overall well-being.
What is Cryotherapy?
Like cold plunges, cryotherapy is another form of cold therapy, but in a different setting. It involves exposing an individual to frigid air for about 3–4 minutes, typically inside a chamber filled with vaporized liquid nitrogen to create a rapid cooling effect. Temperatures inside a cryo chamber reach below freezing temperatures, anywhere between -50℉ to -200℉ or lower.
Due to the icy temperatures, users wear felt boots or gloves to reduce the risk of frostbite. Garments worn inside the chamber should be dry, cotton, and comfortable. During a session, the individual enters the cryo chamber for about 3 minutes, and the temperature rapidly decreases once inside. After a few minutes, they exit the chamber and let their body return to its normal temperature.
3 Differences Between Cryotherapy & Cold Plunges
There are a few primary differences between cryotherapy vs. cold plunges:
- Temperature: Cryo chambers can reach 200 degrees below freezing point. On the other hand, cold plunges never reach freezing temperatures and stay around 50℉–60℉.
- Time: While cold plunges can last up to 10 minutes (or shorter, depending on your experience), cryotherapy sessions only last 2–3 minutes.
- Exposure Method: Cold plunges involve submerging your body into frigid water, but cryo chambers chill the air in the chamber using liquid nitrogen pumped into the walls.
Do these differences make one better than the other? Both cryotherapy and cold plunges provide several benefits. Let’s look at both to determine which could be a better fit for you.
5 Benefits of Cryotherapy vs. Cold Plunges
Both cryotherapy and cold plunges fall under the umbrella of cold therapy, and while they differ in execution, they offer a range of similar health benefits. Whether you’re stepping into a nitrogen-cooled chamber or submerging yourself in icy water, here are five key benefits you can expect from both methods:
1. Pain Relief
Cold exposure helps numb nerve endings and constrict blood vessels, significantly reducing pain and soreness. This makes both cryotherapy and cold plunges popular among athletes and individuals with chronic pain conditions.
2. Faster Muscle Recovery
After intense workouts or physical strain, cold therapy helps decrease muscle fatigue and promote quicker recovery. Cryotherapy sessions are especially convenient for targeting the whole body in a short amount of time, while cold plunges allow for more prolonged exposure to cold.
3. Reduce Inflammation
Both methods help lower inflammation by reducing blood flow to inflamed areas. This anti-inflammatory effect is one main reason people seek cold therapy as part of a regular wellness routine.
4. Improved Mental Health
Cold exposure releases endorphins, improves mood, and decreases stress levels. Many people report feeling an immediate mental boost and enhanced clarity after a cryotherapy session or cold plunge. Furthermore, by putting your body in a somewhat stressful situation, you’re slowly building mental resilience by braving the cold.
5. Boosted Metabolism
Cold therapy can stimulate brown fat activation, which helps the body burn calories to generate heat. If used correctly, this can support increased metabolism and potentially aid in weight loss over time.
Cryotherapy vs. Cold Plunge: Which One Should You Choose?
Now that you know the benefits, is a cold plunge or cryotherapy better for you? Well, the answer isn’t always straightforward. Limited research exists about cold plunges vs. cryotherapy and which option offers optimized health advantages. Both methods have been shown to support long-term mental and physical wellness, with slight differences in how they achieve these effects. Determining whether you want to cold plunge or enter a cryo chamber depends on a few factors.
If you’re looking for a quicker, more convenient cold therapy option requiring minimal preparation, cryotherapy might be ideal. Sessions typically last just 2–3 minutes, and you don’t have to change into a swimsuit or fill a tub with ice. Instead, you simply step into a cryo chamber, and the ultra-cold air does the work—making it a time-efficient solution for those with busy schedules or a low tolerance for cold water immersion.
If you don’t mind a longer session that involves fully submerging your body in icy water, a cold plunge might be the better fit. These sessions typically last 5 to 15 minutes and offer a more immersive experience. While they do require a bit more preparation, like filling a tub or accessing a cold plunge facility, the gradual exposure to cold water can feel more natural for some. It may lead to more profound relaxation and mindfulness throughout the process.
Ultimately, try cold plunge sessions and cryotherapy to see which fits your health goals best. Either way, you’ll be receiving massive wellness benefits in the long term.
Partner With Qontrast For At-Home Cold Therapy
If you’ve weighed the options and decided to try cold plunges first, Qontrast can help you do that. We provide 5-star cold plunge tubs or our signature coldflow system, which turns any bathtub into an icy, health-enhancing space. Don’t wait to experience the benefits of cold therapy in the comfort of your home. Contact us to schedule an appointment at our showroom and choose your very own cold plunge tub that soothes pain, boosts your mood, and sets you on a path of lasting wellness.
