Daniela Wiessner
Table of Contents:
Minus 100 degrees Celsius in a futuristic cold chamber or simply turn the tap to cold? The question of the “best” cold exposure divides the health scene. While some swear by the latest technology, others stick to tried and tested methods. Time for a frosty reality check!
The frosty truth: what cold does to our bodies
When we are exposed to cold, our body goes into a real state of alarm. The blood vessels constrict, the heart beats faster and the metabolism speeds up. This reaction is actually an ancient survival mechanism – but today we use it specifically for health benefits.
Exposure to cold leads to an increased release of noradrenaline, which not only improves our mental clarity but also boosts our energy levels. Alternating between cold and heat also trains our circulatory system and makes it more resilient.
Ice baths and cold showers: The Spartans among cold treatments
Even our grandparents knew: cold showers toughen you up. And there is indeed a grain of truth in this old adage. Regular cold showers or ice baths can strengthen the immune system, boost the metabolism and promote regeneration after sport.
The advantage of these traditional methods is obvious: they are free, available at any time and require no special equipment. Another plus point is that you can control the intensity individually – from a short cold pour to an ice bath lasting several minutes, anything is possible.
Kneipp treatments and contrast showers have enjoyed great popularity for decades, especially in Germany. The tradition of “toughening up” is deeply rooted in our culture – long before the term “biohacking” even existed.
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Cold therapy – facts, myths and tips for use
Cryotherapy: when the frost comes out of the machine
And then came cryotherapy – the high-tech version of cold exposure. Temperatures of up to minus 100 degrees Celsius are generated in special cold chambers. The treatment usually only lasts two to three minutes, but promises intensive effects.
The list of promised benefits is impressive:
- Pain relief,
- Anti-inflammatory,
- accelerated regeneration and even
- Anti-aging effects.
No wonder cryotherapy is so popular with professional athletes and health enthusiasts.
The catch is that a session in the cold chamber costs between 30 and 70 euros. For regular use, this can quickly add up. What’s more, the chambers are not available everywhere – if you don’t live in a big city, you’re often left behind.
The big comparison: Who will win the cold contest?
The experience: high-tech vs. nature experience
While cryotherapy involves standing in a sterile chamber, ice bathing offers a holistic experience of nature. Ice bathing in lakes or the sea in particular combines exposure to the cold with an intense experience of nature – an aspect that many fans of traditional methods particularly appreciate.
Cryotherapy, on the other hand, scores points for comfort: dry cold feels less intense than wet cold. What’s more, you don’t have to force yourself to step into ice-cold water – you simply enter the chamber and let the technology do its work.
Effectiveness: what does science say?
Interestingly, studies show that after a certain adaptation period, pure water can often be more effective than elaborately staged cryotherapy. The reason: water conducts heat around 25 times better than air. This means that a cold bath cools the body down more effectively than cold air – even if the latter is significantly colder.
In addition, regularity seems to be more important than intensity. A daily cold shower is more beneficial in the long term than a weekly cryotherapy session. The body adapts to regular stimuli and thus develops greater resistance.
Accessibility: exclusive experience vs. everyday practice
Traditional methods are clearly ahead of the game here. While special facilities are required for cryotherapy, a cold shower is available to practically everyone. An ice bath is also easy to do at home with a little ice and a bathtub.
Cryotherapy, on the other hand, remains an exclusive experience – which for some is precisely what makes it so appealing. It’s something of a wellness ritual when you enter a futuristic cold chamber and feel like a newborn afterwards.
The cold irony: expensive vs. free
It is not without a certain irony: people are willing to pay large sums of money for something that is basically available for free – cold – if it is just technical enough. While our ancestors hardened themselves by bathing in the river in winter, today we spend money to stand in a cold chamber.
Perhaps the appeal of cryotherapy lies precisely in the fact that it transforms exposure to cold into a controlled, time-limited experience. No wet hair, no clammy fingers – just three minutes of standing and you’re done. In our comfort-oriented society, this seems more attractive to many than the “hard way”.
Which method is suitable for whom?
Traditional methods are particularly suitable for people who want to benefit from the advantages of cold exposure on a regular basis and at low cost. Those who value sustainability and closeness to nature will probably prefer ice bathing.
Cryotherapy, on the other hand, can be a good option for people with certain conditions where a controlled environment is important. It can also be useful for athletes looking to recover quickly after intensive training sessions.
Ultimately:
The best method is the one that is practiced regularly. A daily cold shower is more effective than a cryotherapy session once a month.
The German refrigeration culture: between tradition and trend
Exposure to cold has a long tradition in Germany. From Sebastian Kneipp to modern wellness trends – Germans have a special relationship with the cold. Perhaps it is due to our preference for “toughening up” or our belief in the healing power of nature.
While cryotherapy is still relatively new in Germany, saunas followed by a cold bath have enjoyed great popularity for decades. The combination of heat and cold is firmly anchored in our wellness culture.
What is left at the end?
Whether high-tech or traditional – both approaches have their justification. The decisive factor is not the method, but the regularity and individual tolerance. For those who cannot bring themselves to take a cold shower every day, the “event character” of cryotherapy may be more motivating.
One thing is certain: the cold has come to stay – in whatever form. Perhaps we should ask ourselves less which method is “better” and more which one suits our lifestyle and our needs.
At the end of the day – or rather, at the beginning of the day – the cold shower remains the most democratic form of cold exposure. It is available to (almost) everyone and costs nothing but effort. And it is precisely this overcoming that is perhaps the most valuable part of the cold experience – regardless of whether it takes place in a high-tech chamber or in the shower at home.
Sources:
- Chung N, Park J, Lim K. The effects of exercise and cold exposure on mitochondrial biogenesis in skeletal muscle and white adipose tissue. J Exerc Nutrition Biochem. 2017 Jun 30;21(2):39-47. doi: 10.20463/jenb.2017.0020. PMID: 28715885; PMCID: PMC5545200.
- Cain, T., et al. (2025). Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis. PLOS ONE. doi.org/10.1371/journal.pone.0317615.
🩺 Medically tested
This article has been professionally reviewed by Dr. med. Verena Immer. She is a doctor of integrative and anti-ageing medicine with a holistic approach that combines conventional medical knowledge with complementary methods. She has successfully applied the concept of individualized medicine in her own practice near Munich and currently offers personalized medicine – with a focus on longevity – in Switzerland.
Image source: istockphotos.com |
- Teenage girl with shower | credits @ pidjoe
- Guy the cold shower | credits @ gilaxia
- Woman walk for the whole body cold therapy | credits @ jacoblund
- Woman in an iced bathtub | credits @ Ivan Rodriguez Alba
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