The Health Benefits of Cold Therapy (Cryotherapy)

Cold therapy, also known as cryotherapy, is the practice of using low temperatures to treat injuries and support recovery. Cold therapy works by narrowing blood vessels, which slows blood flow to the affected area. This helps minimize swelling, inflammation, and discomfort. Additionally, the cold temperature can numb nerve endings, offering temporary relief from pain.

Cold therapy is linked to several health benefits. For example, scientists have found evidence that exposure to cold boosts mitochondrial health. Another benefit of utilizing cold therapy is that it reduces inflammation. Furthermore, cold therapy is also linked to increased focus and an optimized immune response.

Here's the best part: getting started with cold therapy is relatively simple. You likely already have everything you need to begin implementing cold therapy into your longevity routine. 

4 Types of Cold Therapy

COLD SHOWERS

Boost your mitochondria by ending your hot showers with 30 seconds of water as cold as you can stand it. Even 30-90 seconds of cold water can have profound health effects. For example, one study showed that ending a hot shower with 30-90 seconds of cold water resulted in a 29% reduction in sickness. For those looking to take it up a notch beyond cold water in the shower, you can move up to number 2, ice baths.

Pro tip: We love the Wim Hof mobile app for implementing cold showers into our daily routines. The app features cold shower instructional videos, a timer to help you track time spent in cold therapy, and a 20-day cold shower challenge to keep you accountable. Check it out!

ICE BATHS

Ice baths are another awesome variation of cold therapy. But what if you don't live near a facility that features ice baths or have a high-end system at home? Thankfully, there are a few relatively inexpensive alternatives to help you create a recovery ice bath at home.

Qualia team member Chase Imbert throws a ten-pound bag of ice in his bathtub 2-3x per week as a post-workout recovery. Bathtub lacking the full-body soak feeling? Grab one of these stock tanks by Rubbermaid at Amazon and create a DIY ice bath set up on the cheap at home.

CRYOTHERAPY

Cryotherapy chambers are perfect for busy professionals and executives who want an efficient way to increase mitochondrial health. Cryotherapy chamber sessions typically last for 2 to 3 minutes at a temperature of anywhere from -166°F to -220°F (-110°C to -140°C).

If you're looking for the most effective cold therapy option, stick with cold water immersion over cryotherapy. According to a 2017 study, cold water immersion offered greater health benefits than cryotherapy.

ICEPACKS

Ice packs are one of the most accessible and convenient forms of cold therapy. Whether using a store-bought gel pack or a bag of frozen vegetables, they provide targeted relief for pain and swelling. Ice packs are great for treating minor injuries, post-workout soreness, or even headaches.

For best results, wrap the ice pack in a thin towel before applying it to the skin to prevent frostbite. Need a quick DIY option? Fill a plastic bag with ice cubes or freeze a wet sponge in a ziplock bag for a flexible, reusable ice pack on the go.

FAQs: Cold Therapy

We want to make getting started with cold therapy as easy as possible for you. So we’ve rounded up the most consistently asked questions that arise when discussing cold therapy with our Qualia Life Instagram community. You asked, we answered.

1. What temperature does the water need to be in order to see the benefits of cold showers? In the study referenced the participants showered in water temperatures of 50º-52ºF.

2. Why start with hot water and end with cold? The goal behind switching between hot and cold water is to create contrast, because senses and receptors are designed to detect and respond to change. Cold acutely causes constriction, shunting blood flow from the periphery to internal organs to conserve heat but the response after it is stopped improves circulation. The result is increased alertness, decreased tension and inflammation, and increased expression of mitochondrial biogenesis. Ending with hot water would in theory do the opposite.

3. Do you ever get used to the discomfort associated with cold water? Yes! Cold water therapy is very much mind over matter. A commitment mindset is vital to embrace the discomfort. That being said, set yourself up for success by starting slowly and at a temperature that eases you towards your goals. For example: the first week you might choose to end your shower with 15 seconds of cold water. The following week, increase your time to 30 seconds, at a slightly colder temperature. Stick with the process and you’ll be surprised at both the temperature and duration you can withstand in a short period of time. One of our community members said, “Started out feeling like a miserable punishment, but now I look forward to it. You get used to it pretty quick.”

4. Can cold water really stimulate your vagus nerve? Yes, indeed. While your body adjusts to the cold, sympathetic activity declines, while parasympathetic activity increases. Deep deliberate breaths also stimulate the vagus nerve, lowering your heart rate. Why do we mention breathwork as a response to a question about cold water therapy? For many, the body innately transitions to deep breathing when exposed to cold temperatures. Cold water therapy and breathwork complement each other. For seven easy ways to stimulate your vagus nerve check out this article. 

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