No need to freeze up (pun fully intended)—we’ve got you covered. Whether you’re curious about how cold it really gets, what to wear, or how your body reacts, this guide will walk you through everything you can expect during your first cryotherapy session in the chamber. If you’re considering trying cryotherapy in London, this is the perfect starting point to know what to expect and how to prepare.
What is Cryotherapy?
Let’s start with the basics. Cryotherapy, or “cold therapy”, is a treatment where your body is exposed to extremely low temperatures for a short period of time—usually 2 to 4 minutes. It can be local (targeting one area like your knee or shoulder) or whole-body, where you step into a cryo chamber cooled to temperatures as low as -110°C.
The idea behind it? Those freezing temperatures trigger a powerful physiological response—boosting circulation, reducing inflammation, speeding up recovery, and even releasing endorphins (your feel-good hormones). Athletes use it for muscle recovery, while others try it for skin rejuvenation, better sleep, or just a refreshing mental reset.
Booking Your First Cryotherapy Session
Most cryotherapy clinics let you book online or over the phone. Many places now offer intro deals for first-timers, so you might be able to grab a discounted session. If you’re heading to a clinic for the first time, arrive 10–15 minutes early so you’ve got time to fill out any paperwork or chat with the staff about your goals or concerns. You’ll also find that many wellness centres now offer a variety of cryotherapy packages in london, tailored to different needs—whether you’re after recovery, skin benefits, or stress relief.
It’s also worth checking if your session includes a consultation. Some cryo centres, especially those focused on wellness, like to talk through your health history to make sure cryotherapy is safe for you—particularly if you have conditions like high blood pressure, circulation issues, or are pregnant.
What Should You Wear?
One of the most common questions before a first cryotherapy session is: what on earth do I wear?
Here’s the deal:
- For whole-body cryotherapy, you’ll be changing into special gear provided by the clinic—usually dry cotton socks, slippers, gloves, and sometimes a headband or ear covering. Men typically wear boxers; women can wear a sports bra and knickers or go fully in underwear. No metal, no jewellery, and definitely no damp clothing.
- For localised cryotherapy, you can keep most of your clothes on, and the technician will expose only the area being treated.
Comfort is key. Just make sure you’re not sweaty when entering the chamber, as moisture on the skin can increase the risk of frostbite. Most clinics will double-check this before you step in.
Stepping Into the Chamber: What Happens?
This is the moment you’ve been waiting for—time to face the freeze.
Here’s a step-by-step of what typically happens during your first cryotherapy session:
1. Prepping and Getting Changed
You’ll head to a private changing area and put on the provided gear. Staff will explain everything, answer any last-minute questions, and make sure you’re ready and dry.
2. Entering the Cryo Chamber
Once you’re kitted out, you’ll step into the chamber—some are open-topped (where your head is above the cold mist), while others are full-body chambers. The tech will close the door, start the timer, and monitor you throughout. Don’t worry, you’re not locked in—there’s always an emergency exit, and you can step out anytime.
3. The Cold Rush
During those 2–4 minutes, you’ll feel a sharp drop in temperature. It’s intense, yes, but totally manageable. Most people describe it as a tingling, numbing cold rather than painful. You’ll likely be encouraged to slowly turn in circles or move your arms to keep blood flowing.
Music or conversation might distract you during the session, and the technician will likely keep checking in to make sure you’re okay. Some clinics even let you choose a playlist or have a screen to focus on.
4. Post-Session Warm-Up
Once your time is up, you’ll step out, towel off if needed, and change back into your clothes. You might feel tingly, energised, or even euphoric—that’s the endorphins kicking in. Some people also experience a warm flush across their skin as blood returns to the surface.
How Will I Feel Afterwards?
Honestly? Probably amazing.
Many first-timers report a burst of energy, mental clarity, or reduced muscle soreness within minutes. Others feel relaxed, almost like a post-massage calm. Everyone reacts differently, but it’s very common to feel something—whether it’s a clearer head, looser joints, or a better night’s sleep later on.
If you were hoping for pain relief or faster muscle recovery, you may notice a difference straight away—or it might take a few sessions for the full effect to build.
Tips for First-Timers
Want to get the most out of your session? Keep these handy tips in mind:
- Stay dry – No sweat, no damp socks. Go in completely dry to prevent frostbite.
- Avoid caffeine beforehand – It can increase your sensitivity to cold.
- Eat something light – Don’t go starving, but also avoid a heavy meal right before.
- Move around gently after – A light walk or stretch helps your circulation rebound.
Don’t overdo it – Start with one or two sessions a week. You don’t need to dive into daily treatments right away.
Should I Book More Than One Session?
Your first cryotherapy session is all about seeing how your body responds—but don’t be surprised if you want to book again. Many people notice more noticeable results after a few visits, especially if they’re using cryo for chronic pain, skin health, or fitness recovery.
Cryotherapy works best as part of a broader wellness routine. You might pair it with massage, physiotherapy, workouts, or even sauna sessions for contrast therapy (hot/cold). Talk to the team at your cryo clinic about a plan that suits your lifestyle and goals.
Is Cryotherapy Right for You?
If you’re the type who hates being cold even on a mild day, the thought of standing in -110°C air might sound like a nightmare. But surprisingly, many first-timers say it’s easier than they expected. It’s over quickly, you’re not wet (unlike ice baths), and the after-effects can be well worth the chill.
Cryotherapy can benefit a wide range of people:
- Athletes or gym-goers with sore muscles
- People with joint pain or inflammation
- Anyone seeking better sleep, skin tone, or mood
- Stressed-out office workers who need a mental reset
That said, it’s not for everyone—especially if you have health conditions that affect circulation, nerve sensitivity, or cardiovascular health
Your new favourite wellness ritual
Trying something new like cryotherapy can feel a bit nerve-wracking, especially when it involves plunging your body into sub-zero temperatures. But now that you know what to expect at your first cryotherapy session, hopefully the mystery (and the fear) is starting to melt away.
From the moment you arrive to the cold rush in the chamber and that post-cryo buzz, your first session is likely to be an experience you won’t forget. And who knows? It might just become your new favourite wellness ritual.
Ready to give it a go? Bundle up, step in, and embrace the chill—you’ve got this.
FAQ
What should I wear to my session?
Wear comfy clothes to the clinic, but you’ll change into specific cryo gear provided on-site. That usually includes dry socks, slippers, gloves, and either underwear or a sports bra and knickers for women. Absolutely no metal items or jewellery allowed!
Will I be wet or submerged like in an ice bath?
Nope! Unlike an ice bath, cryotherapy is dry and fast. You’re surrounded by super-cold air or nitrogen vapour, not water. That’s part of why many people find it easier to tolerate—even at freezing temperatures.
How will I feel after the session?
Many people feel an immediate boost—whether it’s energised, relaxed, or just refreshed. You might notice reduced muscle soreness, clearer thinking, or improved mood after just your first cryotherapy session. The full benefits often build with regular visits.
Can I do cryotherapy if I’m not an athlete?
Absolutely! You don’t need to be a professional athlete to benefit. People try cryotherapy for stress relief, sleep improvement, skin tone, joint pain, or just a mental reset. Your first cryotherapy session can be a great intro to a broader wellness routine.
How often should I do cryotherapy?
It depends on your goals. Some people go once or twice a week, others do more during intense training periods. Start with a single first cryotherapy session and see how you feel—then speak to the clinic about a plan that works for you.
Can I stop the session early if I feel uncomfortable?
Yes. You’re never locked in. You can step out at any time during your first cryotherapy session if you feel uncomfortable. The session is fully monitored and safety always comes first.
