In the world of recovery and wellness, cold therapy is having a major moment. From professional athletes to high-performing entrepreneurs and wellness enthusiasts, more people are turning to the power of the cold to boost recovery, sharpen focus, and reduce inflammation. But not all cold therapies are created equal.
Two of the most popular options—cryotherapy and cold plunges—offer distinct experiences and benefits. So what’s the difference, and which one is right for your goals?
What Is Cryotherapy?
Cryotherapy, often referred to as whole-body cryo, involves stepping into a chamber where your body is exposed to extremely cold air (typically between -200°F and -300°F) for 2 to 3 minutes. This rapid cooling is achieved with either liquid nitrogen or refrigerated air, depending on the system.
The body responds by going into a brief state of cold shock, which stimulates vasoconstriction, boosts circulation, and triggers the release of feel-good endorphins and anti-inflammatory proteins.
What Is a Cold Plunge?
A cold plunge is a form of cold water immersion therapy, usually done in a tub or pool maintained at 40°F–55°F. Sessions typically last between 3 to 10 minutes depending on your tolerance and goals.
Unlike cryotherapy, cold plunges involve full contact with water, which draws heat out of the body more efficiently. This makes the plunge a more immersive and physically intense experience.
Key Differences at a Glance
| Feature | Cryotherapy | Cold Plunge |
| Medium | Cold air (nitrogen or electric) | Cold water |
| Temperature | -200°F to -300°F | 40°F to 55°F |
| Duration | 2–3 minutes | 3–10 minutes |
| Sensory Intensity | Sharp, dry cold | Deep, wet cold (more penetrating) |
| Main Effects | Endorphin rush, vasoconstriction, mood | Muscle recovery, reduced inflammation |
| Setup | Requires a cryo chamber | Tub, plunge pool, or cold bath |
| Best For | Mood, energy, inflammation, skin | Muscle recovery, inflammation, stress |
Shared Benefits
Despite their differences, both cryotherapy and cold plunges offer overlapping benefits, including:
- Reduced inflammation & pain relief
- Improved recovery & performance
- Boosted mood and mental clarity
- Increased circulation and metabolic rate
- Enhanced immune response
The key is in how those results are achieved—and how you respond to each experience.
Which One Is Right for You?
Here’s how to decide:
Choose Cryotherapy if you:
- Want a quick, high-impact session (3 minutes or less)
- Are focused on boosting mood, energy, or skin tone
- Prefer dry cold over wet immersion
- Want a less physically intense experience
- Are looking for a modern, high-tech recovery tool
Choose Cold Plunge if you:
- Are targeting muscle soreness or joint recovery
- Want a more meditative, mental toughness challenge
- Prefer more time in the cold (up to 10 minutes)
- Enjoy water immersion and breathwork
- Are interested in building cold exposure tolerance (great for Wim Hof-style training)
Tip: Stack Them for Maximum Benefit
Many wellness experts recommend pairing both therapies in your weekly routine—using cryotherapy for quick boosts in energy and mood, and cold plunges for deeper recovery, stress relief, and nervous system training.
Try Both at MedHouse
Not sure which to try first? At MedHouse, we offer both state-of-the-art cryotherapy and guided cold plunge sessions so you can experience the difference firsthand. Our team can help you build a personalized protocol based on your wellness goals—whether that’s faster recovery, better sleep, improved focus, or all of the above.
Book your session today and discover your perfect cold therapy match.
