Whole Body Cryotherapy: Before and After What to Expect

Whole Body Cryotherapy (WBC) involves brief exposure to extremely cold air to elicit a systemic response. Its use has expanded from sports medicine to a mainstream wellness practice for individuals seeking improvements in pain, mood, and recovery. This treatment intentionally places the body under a significant, short-duration stressor to stimulate certain physiological reactions.

The Pre-Session Phase

Before a session begins, a thorough screening process is necessary for safety. You will complete a health questionnaire to check for contraindications like severe high blood pressure, significant heart conditions, or pregnancy. The extreme cold causes rapid vasoconstriction, or narrowing of blood vessels, which can be dangerous with these conditions.

You will be instructed to remove jewelry and any metal accessories, as metal can reach dangerously cold temperatures and cause skin damage. Your skin must be completely dry, with no lotions, oils, or sweat, to prevent frostbite. Facilities provide protective items like thermal socks, gloves, and sometimes headbands to shield sensitive tissues from the intense cold.

Undergarments or a bathing suit made of cotton are worn. A staff member will explain the process, what to expect inside the chamber, and how to communicate during the session.

Inside the Cryochamber

Once inside the cryochamber, you are enveloped in air cooled by liquid nitrogen to temperatures ranging from -110°C to -140°C (-166°F to -220°F). The session is brief, lasting only two to four minutes. A trained technician remains present for the entire duration, monitoring you and communicating to ensure you feel secure. Your head remains above the chamber, allowing you to breathe normal room-temperature air.

The primary sensation is an intense, penetrating cold across the surface of your skin. This feeling can be startling at first, and you may experience shivering or a pins-and-needles sensation as skin temperature drops rapidly. You may be instructed to make small, slow movements, like rotating in place, to help promote even cooling and maintain blood circulation. The dry nature of the cold air makes it more tolerable than cold, damp conditions.

The experience is designed to trigger a physiological response without significantly lowering your core body temperature. The rapid drop in skin temperature is the catalyst for the effects that follow. A technician guides you through the final moments before you step out of the chamber.

Immediate Post-Session Changes

The most immediate sensation after exiting the chamber is your skin beginning to rewarm, which can be accompanied by a tingling or prickling feeling. Your skin will likely appear red, a phenomenon known as erythema. This is caused by reactive vasodilation—the rapid expansion of blood vessels as your body works to bring warm blood back to the surface tissues.

Many people report a significant shift in their mental state almost instantly. A common experience is a rush of endorphins, the body’s natural mood elevators, which are released in response to the cold stress. This can result in a feeling of euphoria, heightened alertness, and a noticeable increase in energy levels.

These initial feelings last from a few minutes to an hour. The body gradually returns to its normal state as skin temperature stabilizes and the initial rush of endorphins subsides. You will be encouraged to engage in light movement, like walking around, to help facilitate the warming process and blood flow. Proper hydration is also recommended following a session.

Potential Short-Term Outcomes

One of the most common applications for WBC is in athletic recovery, with many users reporting a reduction in delayed onset muscle soreness (DOMS). The theory suggests that the intense cold helps constrict blood vessels, which may flush inflammatory byproducts from muscle tissue and reduce the sensation of soreness after strenuous exercise.

Some individuals also report improvements in their sleep quality after undergoing cryotherapy. This may be linked to the treatment’s influence on the central nervous system and its modulation of hormones like norepinephrine, which plays a part in the sleep-wake cycle. The reduction of general aches and pains can also contribute to a more restful night.

Experiences can vary from person to person, and the outcomes are often cumulative. Some people feel immediate relief after one session, while others find that benefits become more apparent after a series of treatments. The effects are temporary, with the degree and duration of relief depending on the individual’s condition and goals.