Cryotherapy vs. Cold Plunge: Which One Should You Choose?

Cold therapy has taken the wellness world by storm, with everyone from longevity experts to elite athletes embracing the power of the cold. But when it comes to cryotherapy and cold plunges, which is the better option?

At The Lanby, we believe in a science-backed, personalized approach to wellness—so let’s dive into the benefits, the differences, and how to decide which cold exposure method aligns with your health goals.

The Basics of Cold Therapy

Both cryotherapy and cold plunges activate hormesis—the process where short, controlled stressors trigger adaptive benefits. Exposure to extreme cold stimulates norepinephrine production, reduces inflammation, and enhances mitochondrial function. The result? Improved recovery, boosted metabolism, and even cognitive benefits.

But while both methods harness the power of cold, they differ significantly in their mechanisms, physiological effects, and long-term impact.

Cryotherapy: The Quick Fix

Cryotherapy involves stepping into a chamber that uses liquid nitrogen or refrigerated air to cool the body rapidly—often between -150°F and -250°F—for two to three minutes.

Pros of Cryotherapy:

• Rapid recovery – Ideal for athletes or those with acute inflammation, cryotherapy quickly reduces muscle soreness.
• Time-efficient – A full session lasts under five minutes, making it easy to incorporate into a busy schedule.
• Skin and circulation benefits – The extreme cold can tighten skin, boost circulation, and stimulate collagen production.

Cons of Cryotherapy:

• Surface-level cooling – Unlike cold plunges, cryotherapy cools the skin rather than penetrating deep into tissues, limiting its metabolic impact.
• Limited stress adaptation – The rapid exposure doesn’t require the same mental resilience as cold plunging, which can affect long-term physiological adaptations.
• Not always accessible – Requires a specialized facility and is more expensive per session.

Cold Plunge: The Resilience Builder

Cold plunging involves submerging the body in water typically between 39°F and 55°F for two to five minutes. Unlike cryotherapy, which cools the skin surface, cold water immersion forces the body to work harder to maintain core temperature.

Pros of Cold Plunge:

• Deep systemic benefits – Immersion triggers a robust hormetic response, improving cardiovascular health, insulin sensitivity, and immune function.
• Mental resilience and nervous system regulation – The slow build-up of stress tolerance strengthens the vagus nerve, promoting parasympathetic activation and resilience to daily stressors.
• Cost-effective and accessible – Whether it’s an ice bath at home or a cold ocean swim, cold plunging doesn’t require specialized equipment.

Cons of Cold Plunge:

• More physically demanding – The full-body immersion is a greater shock to the system, requiring mental fortitude.
• Time commitment – Preparing an ice bath or traveling to a plunge location takes longer than a cryotherapy session.

So, Which One is Better?

It depends on your goals:

• For athletic recovery: Cryotherapy is a quick, effective tool for reducing soreness and inflammation.
• For longevity and metabolic health: Cold plunging activates brown fat, improves glucose regulation, and builds resilience over time.
• For mental toughness: Cold plunging forces you to regulate stress and train your nervous system.
• For convenience: Cryotherapy is faster and easier but requires access to a specialized chamber.

The Lanby Take: Why We Favor Cold Plunging

While cryotherapy is a great biohacking tool, cold plunging offers deeper metabolic and longevity benefits. The ability to regulate your response to discomfort extends beyond the ice—helping you navigate daily stress, optimize circulation, and improve overall resilience.

If you’re new to cold therapy, start with a short cold shower or a 30-second plunge and build up your tolerance. And as always, personalization is key—at The Lanby, we integrate cold exposure into a holistic wellness plan tailored to your body and lifestyle.

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