A typical cryotherapy treatment involves stepping into a chamber cooled to between -80°C and -110°C for just a few minutes, with cryotherapy temperatures carefully controlled to maximise benefits while keeping the session safe.
But how cold is it really? And when it comes to cryotherapy temperatures, is there such a thing as too cold?
Let’s dive into the icy world of cryo and unpack everything you need to know about cryotherapy temperatures—how cold they get, why it matters, and what your body’s actually doing during those few freezing minutes.
What Is Cryotherapy, Really?
At its core, cryotherapy (from the Greek cryo, meaning cold) is the process of exposing the body to extremely low temperatures for a short period of time—usually between 2 to 4 minutes.
There are a few types:
- Whole body cryotherapy (WBC) – you step into a chamber that envelops your body in cold air.
- Cryo facials – focused cooling on the face and neck.
- Localised cryotherapy – targeted at specific areas (great for injury recovery).
- Cryo chambers vs. cryo saunas – the difference lies in whether your head is included (chambers cover your full body, saunas leave your head out).
In this blog, we’re focusing on whole body cryotherapy, and more specifically, the cryotherapy temperatures involved in this frosty wellness trend.
How Cold Does Cryotherapy Get?
Let’s cut to the chase—very cold.
Cryotherapy temperatures typically range from -80°C to -140°C. Yep, you read that right. That’s colder than the South Pole in winter. Colder than dry ice. Colder than your ex’s heart (depending who you ask).
So, what do those frosty temperatures actually feel like? Here’s a rough idea of what to expect at different cryotherapy temperatures:
- -80°C to -100°C
This is chilly, no doubt about it—but still fairly manageable. You’ll feel an intense cold, but it’s not unbearable. This range is often used for entry-level cryotherapy sessions and is a solid starting point if you’re new to the whole thing. - -110°C to -120°C
Now we’re talking seriously cold. Your skin might start to tingle a bit and it’ll definitely feel like you’re standing in a freezer from another planet. This range is the most commonly used in whole-body cryotherapy (WBC) and gives you that sweet spot of recovery without pushing things too far. - -130°C to -140°C
This is next-level cold—the kind that takes your breath away. It’s intense, but that’s where the big endorphin rush kicks in. This range is typically reserved for deeper recovery and is more common among elite athletes or those used to cryotherapy.
The actual temperature used in a session depends on the cryotherapy chamber, your tolerance level, and your goals.
Why Do Cryotherapy Temperatures Need to Be So Low?
It’s not just about showing off how much cold you can handle. The ultra-low temperatures are critical for triggering the body’s natural response mechanisms.
When you’re exposed to freezing conditions (safely and for a very short time), your body goes into “survival mode”—blood vessels constrict, blood rushes to your core to protect your organs, and a flood of endorphins is released. Once you’re out of the chamber, blood flow returns to normal, now oxygen-rich and nutrient-packed, promoting recovery and reducing inflammation.
In other words, the cold triggers a controlled, beneficial stress response. But it only works when temperatures are low enough to kick your body into gear—hence the dramatic numbers.
Is There Such a Thing as Too Cold?
Now for the big question: how cold is too cold when it comes to cryotherapy?
In theory, cryotherapy temperatures below -150°C are not recommended. Most certified cryotherapy chambers cap out around -140°C for safety reasons.
Why?
Because at a certain point, the risks outweigh the benefits. Too much exposure to extreme cold—especially if you stay in too long or the chamber is poorly regulated—can result in:
- Frostbite
- Burns
- Hypothermia
- Nerve damage
This is why proper equipment, trained staff, and safety protocols are absolutely essential. Most reputable cryo centres in the UK adhere to strict safety guidelines, and you’ll usually be asked to wear protective gloves, socks, and slippers during a session.
You should never, ever feel pressured to “go colder” than you’re comfortable with. It’s not a competition—and pushing past your personal limits isn’t worth the risk.
4. Reduces Inflammation and Swelling
Inflammation is your body’s natural response to injury or strain, but too much of it can slow you down—especially when you’re trying to stay consistent with your workouts.
Cryotherapy has been shown to lower pro-inflammatory markers in the body, meaning less swelling in sore joints and muscles. Whether you’re dealing with tendonitis, shin splints, or just general post-workout puffiness, a few sessions in the cryo chamber can help calm things down and keep you on track.
What’s the Ideal Cryotherapy Temperatures for Beginners?
If you’re trying cryotherapy for the first time, most centres will start you at a moderate cryotherapy temperature—usually around -90°C to -110°C.
This is cold enough to activate all the recovery benefits, without shocking your system. You’ll still feel the cold rush, but it’s manageable for most people. Some first-timers even say it feels invigorating or refreshing once the initial chill settles.
After a few sessions, and if you’re feeling confident, you can explore colder temperatures depending on your goals and how your body responds to the cryotherapy treatment.
How Do Different Cryotherapy Temperatures Affect the Results?
This is where things get interesting. While all cryotherapy temperatures in the WBC range offer similar benefits, going colder can slightly intensify the effects. Here’s a quick overview:
Mild cold (-80°C to -100°C)
- Best for general wellness
- Ideal for sleep improvement, light recovery, and mood-boosting
Moderate cold (-110°C to -120°C)
- Balanced recovery benefits
- Common among gym-goers, runners, and fitness fans
Extreme cold (-130°C to -140°C)
- Deeper anti-inflammatory effects
- Used by pro athletes for intense muscle recovery
The truth is, the difference in results isn’t always dramatic—and consistency matters more than how cold you go. Regular sessions at a moderate cryotherapy temperature often outperform one-off deep freezes.
How Long Should You Stay in the Chamber?
No matter the cryotherapy temperatures are, the standard session lasts between 2 to 4 minutes.
That’s it.
The duration is carefully calculated to maximise benefits while minimising risk. Going beyond that time can start to do more harm than good. In fact, even at lower temperatures, your body responds so quickly that any extra time won’t provide more benefit—it just increases the chance of discomfort or cold-related injury.
Think quality, not quantity.
Cryotherapy Safety Tips: What You Need to Know
Before you jump into cryotherapy chambers colder than Mars, it’s important to know how to stay safe and comfortable.
Here’s what you should always check:
- The centre uses certified cryotherapy equipment
- Staff are trained and present throughout the session
- You’re provided with dry socks, slippers, and gloves
- You’re not wet or sweaty before entering the chamber
- You’ve been screened for contraindications (like cold intolerance or heart conditions)
If you’re ever unsure or uncomfortable, speak up. A good cryotherapy centre will always prioritise your health and comfort.
Common Myths About Cryotherapy Temperatures
Let’s clear up a few misconceptions:
“Colder always means better.”
Not necessarily. The benefits don’t dramatically increase the colder you go. Most of the body’s physiological response happens within the -110°C to -120°C range.
“You can build tolerance and go longer over time.”
Nope. Staying in longer doesn’t equal better results—and it could be dangerous. Stick to the recommended time, no matter your experience level.
“Cryotherapy burns calories because of how cold it is.”
True… but not dramatically. A single session may burn around 200–300 calories, but it’s not a magic weight-loss tool. It’s better viewed as part of a broader recovery and wellness plan.
Understanding Cryotherapy Temperatures
So, how cold is too cold when it comes to cryotherapy? The answer depends on safety, equipment, and your body’s limits. Most people will do perfectly well in the -100°C to -110°C range, with all the endorphin-boosting, inflammation-busting benefits they came for.
It’s not about “surviving” the coldest session possible—it’s about getting the most out of your time in the chamber, safely and effectively. Whether you’re a weekend gym-goer, a marathon runner, or just someone looking to boost your mood and recovery, cryotherapy temperatures can be tailored to your goals and comfort.
So next time you’re standing in a chamber with icy fog swirling around you, remember—your body knows what to do. And in just a few minutes, you’ll step out feeling refreshed, recovered, and (dare we say it?) slightly superhuman.
Ready to take the plunge? Book a trial session at your local cryo centre and find the perfect cryotherapy temperature for you. Just don’t forget your socks! Many centres offer package deals, so if you’re planning to go regularly, it’s worth exploring cryotherapy packages in London to save on multiple sessions.
