Cryotherapy vs Ice Baths

Cryotherapy vs Ice Baths: Why Temperature and Technology Matter

Cold therapy has gained significant popularity, but not all cold therapy is created equal. Whether you’re plunging into icy water or stepping into a cryotherapy chamber, the science, temperature, and results are not the same. At ETERNA Santa Monica, we use a CryoScience Arctic nitrogen-cooled chamber that reaches –130°F to –220°F, compared to the –150°F average of electric chambers found in many wellness studios. The difference isn’t just numbers; it’s performance, recovery, and cellular response.

The Science Behind Cold Therapy

Both ice baths and cryotherapy rely on a principle called hormesis — brief exposure to controlled stress that strengthens the body’s ability to adapt and recover.

Cold exposure can:

• Increase norepinephrine, boosting energy, focus, and mood
• Reduce inflammation and muscle soreness
• Improve circulation and lymphatic flow
• Strengthen immune and metabolic function

But how the cold is delivered — and how deep it penetrates — determines the impact.

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Ice Baths: The Traditional Approach

A cold plunge immerses the body in water between 32°F and 60°F, cooling tissues through direct contact. Sessions usually last 3–5 minutes, and the cooling effect is steady but gradual.

Pros:

• Accessible and effective for surface-level recovery
• Proven to reduce inflammation after exercise
• Can be done at home or in gyms

Cons:

• Harder to maintain consistent temperature
• Can cause muscle tightening and shivering
• More strain on the cardiovascular system for some people

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Electric Cryotherapy Chambers: The Modern Minimum

Electric cryo chambers have become more common because they’re easy to maintain, but they typically reach only –140°F to –150°F. While this offers a mild cold exposure, it doesn’t create the same rapid, full-body response that deeper cold does.

Electric Cryo Pros:

• No nitrogen refill required
• Good option for light or frequent recovery
• Easy for studios to operate

Electric Cryo Cons:

• Limited cold depth and lower physiological response
• Longer exposure needed for similar benefit
• Less potent for reducing inflammation and boosting metabolism

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Nitrogen Cryotherapy: The ETERNA Advantage

At ETERNA, we use the CryoScience Arctic Chamber, the safest and most advanced nitrogen-based system available. It reaches –130°F to –220°F in seconds and surrounds the body in cooled air, not direct nitrogen.

Older nitrogen chambers had open designs that led to myths about nitrogen danger or oxygen deprivation. The CryoScience Arctic chamber uses a fully enclosed, temperature-controlled system with integrated oxygen monitoring and continuous fresh-air circulation, making it completely safe and FDA-registered in both the United States and Europe.

Nitrogen-cooled cryotherapy delivers a deeper, faster cooling effect than electric air systems. The body instantly reacts by constricting blood vessels, driving blood to the core, then releasing it back oxygen-rich, nutrient-dense, and anti-inflammatory.

Nitrogen Cryo Pros:

• Reduces inflammation and pain
• Boosts energy and focus through norepinephrine activation
• Enhances recovery after workouts or injury
• Promotes collagen production and skin vitality
• Elevates mood and supports longevity

Nitrogen Cryo Cons:

• High Operational cost: Requires medical-grade nitrogen tanks and regular refills
• Storage space: Nitrogen tanks take up space and need proper ventilation and handling.
• Not ideal for everyone: Individuals with heart disease, uncontrolled hypertension, neuropathy, or severe cold sensitivity should consult a doctor before use.

A 3-minute session provides the same or greater benefits as a cold plunge, without the discomfort or long submersion.

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The Takeaway

All cold exposure can support recovery and performance, but the temperature and delivery method matter most. Ice baths and electric chambers help on the surface, while nitrogen cryotherapy goes deeper — reaching the cells that regulate inflammation, mood, and energy.

At ETERNA, our nitrogen cryotherapy chamber provides the coldest and safest full-body experience available. For those serious about recovery, longevity, and performance, the difference between –150°F and –220°F is the difference between feeling better and functioning better.

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Further Reading & Research

• Whole-body cryotherapy reduces systemic inflammation: controlled trial (JMIR Form Res, 2024) — PMC
• Whole-body cryostimulation decreases IL-1β and increases IL-10 anti-inflammatory cytokines (Scientific Reports, 2025) — Nature
• Evaluating safety risks of whole-body cryotherapy: scoping review (Eur J Med Res, 2023) — BioMed Central
• Comparison of cold-water immersion and cryotherapy for recovery (Frontiers in Sports and Active Living, 2023) — Frontiers