Your First Cryotherapy Session: What to Wear and What to Expect

Written by: A Hot Place To Chill

Published Oct 25, 2026 · Updated Oct 25, 2026

If you have never tried it, the word "cryo" can sound scary. It doesn't need to be. Here is what happens, step by step, at our recovery studio in New Buffalo, Michigan.

What is whole-body cryotherapy?

Whole-body cryotherapy means standing in a chamber of extremely cold, dry air for a few minutes. A Cochrane review describes it as exposure to air colder than −100°C (about −148°F) for two to four minutes at a time (Cochrane, 2015).

At A Hot Place To Chill, a session is about 3 minutes. Because the air is dry, it feels very different from cold water. There is no splash and no soaking. You walk out dry and can get on with your day.

One thing to know up front: our studio does not have a cold plunge. Our cold option is cold air only.

What should I wear to cryotherapy?

Wear very little, but cover the parts of you that get cold fastest. The full text of the Cochrane review notes that gloves, a headband over the ears, and dry shoes and socks are commonly worn to lower the risk of cold injury (Costello et al., PMC full text). Harvard Health gives similar advice: gloves, shoes, socks, and a band over your ears, but little else (Harvard Health, 2020).

Here is a simple checklist:

Our team will tell you exactly what we provide and what to bring. If you forget something, just ask at the front desk.

Why does my skin need to be dry?

Dry skin is the most important rule. Damp skin or damp clothes raise the risk of cold injury in very cold air. If you just came from the sauna or a workout, towel off fully and let your skin dry before your session.

Harvard Health notes that skin irritation, including burns, has been reported, and says it should be avoidable with proper preparation (Harvard Health, 2020). Being fully dry, covering your hands and feet, and taking off jewelry are the core of that preparation.

What happens during a first session?

Here is how a first session usually goes with us:

1. Check in. Tell the front desk it's your first time. We'll go over the steps and answer questions.
2. Change. Robes are available. Take off jewelry and anything damp. Put on your socks, shoes, and gloves.
3. Step in. Our team sets the timer and stays close by. You can talk to them during the session.
4. Keep moving. Shifting your weight, wiggling your fingers, or turning slowly can make the time pass faster.
5. Step out. When the timer ends, you step out, put your robe back on, and warm up.

You can end the session early at any time. Just say so and step out. There is no prize for staying in longer.

How does cryotherapy feel, minute by minute?

Everyone is a little different. Here is a rough guide to the 3 minutes:

• First 30 seconds: A sharp, bracing chill. Most people find the first minute the hardest.
• Minute one to two: Your body settles. The cold feels strong but dry, different from cold water.
• Final minute: You'll be counting down. Our team will let you know when time is nearly up.
• After: Many guests report feeling refreshed.

Does cryotherapy actually do anything?

Some people find it may help them feel less sore for a while, and many guests report feeling refreshed. We keep our promises small, because the research is small.

A 2015 Cochrane review found four small studies, with 64 people in total, almost all young men. It said there isn't enough evidence to know whether whole-body cryotherapy eases soreness after exercise (Cochrane, 2015). Harvard Health adds that the FDA has not cleared or approved these devices to treat any specific medical condition (Harvard Health, 2020).

So think of cryotherapy as one part of a relaxing visit, not as medical care.

How does cryo fit into an hour-long visit?

The chamber takes about 3 minutes. Most guests pair it with other services, and a full visit takes about an hour. A common order is the infrared sauna, then cryo, then red light (eye protection every session) or compression. If you go from sauna to cryo, dry off completely first.

There is no single right order. Our guide Sauna or cold first? walks through the options. For a bigger picture of a visit, see What is a recovery studio?

Is cryotherapy safe for me?

Very cold air is a real stress on the body, so your own health comes first. If you have a health condition, are pregnant, or take regular medicine, check with your doctor first. Our team is happy to talk it through when you arrive.

Stop and tell our team right away if you feel dizzy, faint, numb, or short of breath. Call 911 for chest pain, trouble breathing, or sudden confusion.

How much does it cost?

Cryotherapy is part of the Day Pass ($67), one visit of about an hour with cold air, heat, light, and compression. Staying a while? Try the Week Pass ($99) or Month Pass ($200). For locals, Monthly All Access is $175 a month. See every plan on our memberships and passes page, or read more on our cryotherapy page.

Where can I try cryotherapy near New Buffalo?

We're at 400 S Whittaker St, New Buffalo, MI 49117, in Harbor Country. That's a short drive from Three Oaks, Union Pier, Lakeside, Grand Beach, Long Beach, and Michigan City, Indiana. Call (269) 612-8913 with questions.

Hours: Monday, Wednesday, and Thursday 8:30 to 6; Tuesday 9 to 6; Friday 9 to 4; Saturday 8:30 to 3; Sunday 10 to 2.

Ready to try it? Start my visit →

Visit us

A Hot Place To Chill

400 S Whittaker St, New Buffalo, MI 49117

Call (269) 612-8913

Hours: Mon 8:30–6 · Tue 9–6 · Wed 8:30–6 · Thu 8:30–6 · Fri 9–4 · Sat 8:30–3 · Sun 10–2

Start my visit →

Sources

• Cochrane, 2015: Whole-body cryotherapy for preventing and treating muscle soreness after exercise
• Costello et al., PMC full text
• Harvard Health, 2020: Can cryotherapy stop your pain cold?

This article is for general information about relaxation and recovery services. It is not medical advice.

Keep reading

• What Is Compression Therapy, and What Does a Session Feel Like?
• Sauna or Cold First? How to Do Hot and Cold in One Visit
• Stiff and Tired After the Drive to Harbor Country? An Easy Way to Reset
• What Is a Recovery Studio, and What Happens on a Visit?
• Is Whole-Body Cryotherapy OK for People Over 50?
• All Learn guides