From elite athletes to wellness enthusiasts, cryotherapy has become one of the most talked-about recovery treatments in recent years. Stepping into a chamber cooled to temperatures below -100°C may sound extreme, but thousands of people now use cryotherapy as part of their approach to recovery, performance and overall wellbeing.

But what actually happens to your body during cryotherapy and what are the benefits supported by science?

What Is Cryotherapy?

Cryotherapy means “cold therapy” and refers to using extremely low temperatures to create a response within the body.

Cryotherapy involves standing in a specialised chamber where temperatures typically range from -110°C to -140°C for a short period, usually between two and four minutes.

Unlike an ice bath, where your body is submerged in cold water, cryotherapy uses cold air to rapidly cool the surface of your skin. The exposure is brief, and your body’s core temperature remains relatively stable.

The aim is to trigger a series of physiological responses linked to circulation, inflammation, the nervous system and recovery.

The Science Behind Cryotherapy

When your body is exposed to extreme cold, it enters a controlled stress response.

Blood vessels near the skin temporarily narrow, reducing blood flow to the surface. Once the body begins warming again, blood vessels widen, increasing circulation and helping deliver oxygen and nutrients to tissues.

Cold exposure also stimulates the nervous system, increasing levels of norepinephrine – a chemical involved in alertness, focus and the body’s response to stress.

This combination of physical and neurological responses is why cryotherapy has attracted attention from athletes, researchers and recovery specialists.

The Benefits of Cryotherapy

Help Reduce Muscle Soreness

One of the most popular reasons people try cryotherapy is to manage post-exercise soreness.

Hard training creates stress on the body, including microscopic muscle damage that is part of the process of becoming fitter and stronger. The recovery process can lead to delayed onset muscle soreness (DOMS), often felt one to three days after intense exercise.

Research suggests cold exposure may help reduce the perception of muscle soreness following demanding workouts. `     

For people training frequently, reducing discomfort between sessions can make it easier to maintain consistency.

Supports Exercise Recovery

Recovery is where progress happens. Training provides the stimulus, but the body adapts during rest.

Cryotherapy is often used by athletes following intense sessions, competitions or periods of increased training load.

Potential recovery benefits include:

  • Reduced feelings of fatigue
  • Improved perception of recovery
  • Reduced muscle discomfort
  • Support following high-intensity exercise

Improve Feelings of Energy and Focus

Many people report feeling refreshed and energised after a cryotherapy session.

The sudden cold exposure activates the sympathetic nervous system, increasing alertness and creating a short-term feeling of stimulation.

This is one reason some people incorporate cryotherapy into their morning routine, using it to feel more awake and prepared for the day.

Support Mental Resilience

Standing in a chamber at extreme temperatures is not comfortable. Learning to control your breathing and remain calm during the experience creates a mental challenge.

Many people view cold exposure as a form of controlled stress, an opportunity to practise staying composed in an uncomfortable situation.

Is Cryotherapy Safe?

Cryotherapy is generally considered safe for many healthy individuals when performed correctly.

However, extreme cold exposure is not suitable for everyone. People with certain cardiovascular conditions, circulation problems or sensitivity to cold should seek advice from Third Space concierge if you have any concerns.

The Bottom Line

Cryotherapy is an exciting addition to the growing world of recovery technology at Third Space. Research suggests it may help with muscle soreness, recovery, energy levels and wellbeing.

When combined with smart training, good nutrition, quality sleep and effective recovery habits, it can be another tool to help you perform and feel your best.