Cold plunge vs cryotherapy comes down to water versus air. A cold plunge puts you in cold water up to your neck for a few minutes. Whole body cryotherapy puts you in a chamber of extremely cold, dry air for two to four minutes. For most people the cold plunge is more practical: you can own one and set the temperature yourself, while cryotherapy means booking studio sessions. The research behind both is thin, so talk to your doctor before you start. Disclosure: we sell cold plunge tubs and chillers, not cryotherapy chambers.
Cold plunge vs cryotherapy: the quick comparison
| Factor | Cold plunge (ice bath) | Whole body cryotherapy |
|---|---|---|
| Medium | Cold water | Extremely cold, dry air or nitrogen vapor |
| Typical temperature | Cleveland Clinic says not below 40°F; beginners around 50 to 59°F | Below minus 148°F (minus 100°C); FDA cites minus 200 to minus 300°F vapors |
| Session length | No more than 5 minutes per Cleveland Clinic; 1 to 2 minutes for beginners | 2 to 4 minutes |
| Where you do it | At home, gym or spa | Studio, clinic or sports facility |
| Cost | Ice is cheap; a chilled tub is a one time purchase plus power | Per session; Cleveland Clinic says around $50 and up |
| Control | You set the water temperature and time | Staff run the chamber |
What is whole body cryotherapy?
Whole body cryotherapy (often shortened to WBC) means standing in a chamber or cabin filled with very cold, dry air. A Cochrane systematic review of WBC for muscle soreness (Costello and colleagues, 2015) describes it as one or more exposures to air below minus 100°C, about minus 148°F, for two to four minutes at a time. Some single person cabins cool with liquid nitrogen vapor, and in a 2016 consumer update the FDA described those vapors as reaching minus 200 to minus 300°F.
Cleveland Clinic says chambers can go below minus 200°F and that a session typically starts around $50 for a few minutes. Prices vary by studio and city.
What is a cold plunge or ice bath?
A cold plunge is cold water immersion: you sit in cold water up to the shoulders, in a tub with ice, a tub with an electric chiller, or an all in one unit. Cleveland Clinic advises avoiding water below 40°F (4°C), suggests beginners start around 10 to 15°C (50 to 59°F), and says sessions should not exceed five minutes, with beginners staying in for only a minute or two.
For a full temperature and time progression, see our cold plunge temperature guide. For when in the day to plunge, read best time to cold plunge. We will not repeat those here.
Ice bath vs cryo chamber: why water feels colder
A cryo chamber is far colder on the thermometer, yet many people find an ice bath harder. Water pulls heat away from skin by direct contact much faster than air does, and dry air leaves a thin warm layer next to your skin.
One small study shows the difference. Costello and colleagues (International Journal of Sports Medicine, 2014) compared 4 minutes of minus 110°C WBC with 8°C (about 46°F) cold water immersion in 10 healthy men. Knee skin was slightly colder right after the chamber, but from 10 to 60 minutes later it was colder after the water. Neither method brought the skin down to the level the authors associated with pain relief. It is one small study, but it shows the coldest number does not mean the deepest chill.
What the research says about each
Whole body cryotherapy
The Cochrane review found only four small trials, rated the evidence “very low” quality, and concluded there is insufficient evidence to say whether WBC reduces muscle soreness after exercise. None of the trials actively tracked adverse events. A 2017 review in the International Journal of Sports Medicine (Rose and colleagues) was more positive, reporting reduced muscle pain in most included studies, but called specific recommendations preliminary.
In its 2016 consumer update, “Whole Body Cryotherapy (WBC): A ‘Cool’ Trend that Lacks Evidence, Poses Risks,” the FDA said it has not cleared or approved any WBC device to treat specific medical conditions. It listed potential hazards including asphyxiation (especially with liquid nitrogen cooling), frostbite, burns and eye injury.
Cold plunge
Cleveland Clinic says studies point to potential mental wellness benefits such as reduced stress and better alertness, that there is some evidence cold water immersion can help sleep, and that immune evidence is preliminary. It also notes that plunging within four hours of a strength workout may blunt muscle gains. Its WBC article cites growing evidence that cold treatment may slow muscle recovery, and says a simple ice bath offers about the same benefits as a chamber.
Cryotherapy cost vs owning a cold plunge
Cryotherapy is pay per visit. Cold plunging can be nearly free with ice, or a one time purchase for cold water on demand. Examples from our store:
- Chiller only, for a tub you already have: the Penguin Cold Therapy Chiller ($2,641) is a 3/4 HP, 7,500 BTU/hr unit on 110 to 120 volts, rated to the low 40s°F and high 30s°F in good conditions. The Coldture Water Chiller ($3,824) cools to 37°F, heats to 105°F and has Wi-Fi control. The Gale 3/4 HP chiller and heater ($2,999) cools to 38°F, heats to 104°F and has an ozone generator.
- Cedar tubs to pair with a chiller or ice: the Dundalk Baltic Plunge Tub ($2,554.50) holds up to 150 gallons, and the Polar Plunge Tub ($3,444) holds 190 gallons in a 71 x 33 x 25 inch footprint. See all Dundalk Leisurecraft products.
- Built in chiller: the Borealis 69 inch all in one cold plunge and hot tub ($7,999) runs from 37°F to 104°F. The Cal Spas DZChill dual zone spa ($13,140) pairs a 130 gallon chill side (to 39°F) with a 250 gallon hot side.
A chiller also adds an electric bill. The Penguin listing estimates $18 to $28 a month at $0.12 per kWh; your cost depends on your rates, climate and how cold you run it. Orders of $999 or more ship free by freight, and smaller orders ship for a $200 flat rate. For sizing and setup, start with our cold plunge buying guide.
Which is better for you?
- Choose a cold plunge if you want to go cold several times a week or pair it with a home sauna.
- Try cryotherapy if a studio is close by and you only want occasional sessions. Ask how the chamber is cooled and monitored.
- Start cheap either way. Ice in a bathtub or a few studio sessions will show whether you like the habit. If you are weighing a plunge against just turning the shower cold, see cold plunge vs cold shower.
Safety: check with your doctor first
Both methods put real stress on the body. Cleveland Clinic lists cold plunge risks including hypothermia, skin damage, hyperventilation that can lead to dizziness or fainting, higher blood pressure and heart strain, and numbness that can make it hard to get out of the water. It urges talking to your healthcare provider first, especially with heart disease, high blood pressure, diabetes, pregnancy, peripheral neuropathy, poor circulation, venous stasis or cold agglutinin disease. The FDA also advises discussing WBC with your physician before trying it. Never plunge alone and get out if you feel dizzy or numb. If you add a chiller, a licensed electrician and local code have the final word on the outlet and GFCI protection.
Frequently asked questions
Is cryotherapy better than an ice bath?
Not clearly. The Cochrane review found insufficient evidence that whole body cryotherapy reduces muscle soreness, and Cleveland Clinic says an ice bath offers about the same benefits for less.
How much does cryotherapy cost?
Cleveland Clinic says a chamber session typically starts around $50 for a few minutes. Prices vary by studio.
Can I do whole body cryotherapy at home?
Cryo chambers are commercial equipment run by trained staff, and we do not sell them. Cold water immersion is the at home option: ice in a tub, or a tub with a chiller.
Questions about tubs, chillers or power needs? Call us at 866-777-2590, Monday to Friday 9AM to 6PM PST. Before you order, review our return and refund policy.
