Cryotherapy: What Is It and What Are the Benefits of Cold Therapy?

Discover the science behind cryotherapy and how controlled exposure to cold therapy may support recovery, inflammation and overall wellbeing.

From post-exercise recovery to its potential effects on inflammation, cryotherapy is gaining popularity as part of a more holistic approach to health and wellbeing. But how does cold therapy work, and what are its potential benefits?

What Is Cryotherapy?

Cryotherapy, which literally translates to 'cold therapy', is a treatment that involves exposing the body or a specific area of skin to extremely cold temperatures for a controlled period of time.

Treatments range from localised cold therapy to whole-body cryotherapy, where individuals enter a specially designed chamber for typically two to four minutes.

The principle behind cryotherapy is relatively simple: exposure to cold triggers natural physiological responses, including changes in circulation, blood vessel activity and inflammatory signalling, making cryotherapy increasingly popular for muscle recovery, skin health and overall wellbeing.

The Science Behind Cryotherapy: 5 Potential Health Benefits

Scientific research has identified several key benefits of cryotherapy, highlighting its potential to support recovery, skin health and overall wellbeing.

01. Supporting Muscle Recovery

A popular choice among athletes and fitness enthusiasts.

Following intense exercise, the body experiences temporary muscle stress and inflammatory responses, which can contribute to soreness and discomfort.

Exposure to cold may influence some of these processes and could help improve how recovered an individual feels.

What does the research say?

A 2017 review published in the International Journal of Sports Medicine, examining 16 studies, found that many reported reductions in muscle soreness following whole-body cryotherapy.

Read the research: Whole-body Cryotherapy as a Recovery Technique after Exercise: A Review of the Literature (2017)

02. Influencing the Body's Inflammatory Response

Exploring how cold exposure may affect inflammation.

Inflammation is a natural and essential part of the body's defence and repair processes. However, prolonged or excessive inflammatory activity can contribute to discomfort and certain health concerns. Cold exposure is thought to influence inflammatory signalling pathways.

What does the research say?

A 2025 meta-analysis published in Scientific Reports examined 11 randomised controlled trials involving 274 participants. Researchers identified changes in certain inflammatory markers following whole-body cryotherapy. These findings suggest that cold exposure may influence aspects of the body's inflammatory response.

Read the research: Whole-body cryotherapy can reduce the inflammatory response in humans: A meta-analysis based on 11 randomized controlled trials (2025)

03. Potential Benefits for Mental Wellbeing

The connection between cold exposure and how we feel.

Some individuals report feeling more alert, refreshed and energised following a cryotherapy session. Exposure to extreme cold stimulates the nervous system and activates the body's stress response, prompting changes in various physiological and hormonal processes.

Researchers have also been investigating whether cryotherapy could have a supporting role in mental wellbeing.

What does the research say?

A 2021 systematic review and meta-analysis published in Complementary Therapies in Medicine examined ten studies involving 294 participants receiving cryotherapy.

The findings suggested potential improvements in mental health symptoms, particularly depressive symptoms.

Read the research: A systematic review and meta-analysis of the effect of whole body cryotherapy on mental health problems (2021)

04. Improves skin function and circulation

How Cold Exposure Can Support The Skin.

Cold exposure triggers changes in blood vessel activity and skin microcirculation, making its potential effects on skin health an interesting area of research.

Soothing the appearance of redness, temporarily reducing puffiness and leaving the skin looking more toned and refreshed are a few benefits of both localised and whole-body cryotherapy.

What does the research say?

A 2022 literature review published in Cosmetics examined the use of localised and whole-body cryotherapy in cosmetology, exploring its potential effects on skin hydration, circulation and barrier function.

Read the research: https://www.mdpi.com/2079-9284/9/5/100

05. Exploring Sleep Quality and Recovery

Why recovery matters beyond physical exercise.

Sleep is fundamental to the body's natural repair and recovery processes, supporting everything from immune function to physical and cognitive performance.

Researchers have begun exploring whether cryotherapy could influence sleep quality and recovery through its effects on the nervous system and inflammatory signalling.

What does the research say?

A 2024 study published in Cryobiology investigated repeated cryotherapy sessions in a group of healthy men and women. Researchers observed improvements in subjective sleep quality, alongside an increase in slow-wave sleep – the deep stage of sleep associated with physical restoration.

Read the research: https://www.sciencedirect.com/science/article/pii/S0011224024001032

The Dr Ivy Perspective: Wellness Beyond the Surface

At Dr Ivy London, we believe that looking after your health and wellbeing should go beyond temporary results.

From muscle recovery to skin health, cryotherapy offers a refreshing way to support your body and skin. The good news is you don't need a cryotherapy chamber to introduce cooling into your skincare ritual. The Dr Ivy Cryo Sphere brings targeted cooling into your daily routine, helping soothe the skin, reduce the appearance of puffiness and leave your complexion looking refreshed.

Discover the Dr Ivy Cryo Sphere – Cooling Facial & Body Massage Tool and make cold therapy part of your daily wellness routine. From Harley Street to your home, the approach is simple: thoughtful formulations, clear guidance and a routine that fits into everyday life.