I spent my vacation in a -140°F chamber for my health. Did it work?

KAUAI, Hawaii — The nerves were setting in that I was about to step into a minus 140 degree Fahrenheit cryotherapy chamber. For reference, the naturally coldest place on Earth is an uninhabited high ridge on the East Antarctic Plateau that can drop to negative 133.6 degrees.

I was instructed to put on goggles, booties, gloves, and a gaiter, and to tuck all my hair into a beanie otherwise it’d freeze solid. I also removed all my jewelry so it wouldn’t give me frostbite.

The freezing cold quickly surrounded me. I stood there in shock in my shorts and tank top as frost circulated inside the chamber, which was akin to standing in a high-tech but tiny broom closet. I lasted two minutes before leaping to the safety of a fluffy robe.

Getting blasted with extreme cold for a short period of time may seem bizarre to some but it’s a burgeoning recovery method for athletes, with some scientific evidence suggesting it reduces inflammation and muscle soreness. A 2023 study of 41 participants found four sessions of cryotherapy effective in treating chronic back pain.

My cryotherapy session was part of a new wellness retreat offering at 1 Hotel Hanalei Bay, a sustainable luxury resort set along Kauai’s stunning north shore and the 1 Hotel brand’s flagship property. These trips go beyond just hitting the spa and gym at your hotel; they’re aimed at jumpstarting your wellness journey for long-term lifestyle changes.

“A lot of times we’re getting guests from the hustle and bustle, and they don’t know how to turn off,” said Punahele Kualii, 1 Hotel Hanalei Bay’s spa director. “I’m the same way… Sometimes I don’t know how to turn off, but when you do, you get that sense of really understanding that relaxation portion and really going home with some different types of wellness strategies.”

Launched in April, the four-night retreats are designed to revitalize guests through a tailored itinerary of scientifically-backed wellness therapies and drawing inspiration from Kauai’s natural beauty. Some would say the island is healing in its own right, and the property takes advantage by calling itself “nature’s wellness sanctuary.” It’s tough to argue with that, when it overlooks the ocean fronting a lush mountain range decorated with cascading waterfalls.

In an era of burnout and doomscrolling, more travelers are prioritizing their well-being in their trips, with a 150% surge in #wellnesstravel on TikTok, according to KAYAK’s 2026 trends report. In the report, 66% of Gen Z and millennial respondents said a “mental reset” is their biggest reason for traveling, and 37% desire a spa or wellness treatments.

What is a personalized wellness retreat?

1 Hotel Hanalei Bay offers four types of wellness retreats, each designed to help guests reach different health goals and based off the four elements: honua, or earth, for athletic performance; ahi, or fire, for revitalization; wai, or water, for renewal; and makani, or wind, the option to build your own.

The ahi retreat caught my eye for its focus on improving vitality. While I consider myself an active person who surfs almost daily, I also struggle with chronically poor sleep and recovery. So having some extra energy and learning how to take better care of my body sounded enticing.

Every retreat kicks off with a pre-departure call with the spa manager to discuss my personal goals and preferences. From there, the resort builds an itinerary of traditional spa treatments, the science-backed therapies like cryotherapy, mindfulness experiences like meditation sessions, and fitness coaching.

Upon arrival, I jumped into a DEXA scan to get a snapshot of my body composition’s starting point. I learned my body fat and muscle, but also health factors I rarely think about like my bone density, which is important for longevity as our bones weaken as we age. Guests can also do a VO2 Max test to learn their cardio fitness and endurance capacity.

Throughout my stay, I had daily check-ins with 1 Hotel’s wellness team, whether the spa director or a body architect – who are certified personal trainers – to discuss how I was feeling after each day. It was personalized to my own goals and routine, like how to improve my balance for surfing and incorporate more meditation for better sleep.

This type of in-depth customization is what travelers are looking for. In Booking.com’s 2026 travel predictions, 71% of travelers said they’re interested in body movement analysis or a personalized exercise routine to improve their health and combat jet lag.

The resort’s Bamford Wellness Spa, found across all 1 Hotel properties, was the anchor to my retreat. I also went to hotel partners Vitality Kauai, a locally owned on-site med spa, and Anatomy, the well-equipped fitness center, for some sessions.

Do wellness treatments really work?

During my retreat, I experienced four touchless therapies under the premise that they’d recharge my body. To see how effective they are, I spoke with Dr. Annu Navani, chief medical officer for longevity clinic Reve Health Institute in California, and Dr. Leslie Copeland, a board-certified internal medicine doctor specializing in wellness and longevity medicine.

1. IV infusion therapy

I sat for about 40 minutes while a mix of vitamins and minerals, such as magnesium and B12, flowed into my arm, meant to hydrate and energize me. A 2025 academic review found that IV therapy offers some absorption advantages over oral supplements, especially when there’s a true deficiency and when administered properly. According to Dr. Copeland, IV therapy can be helpful in the short term if someone is dehydrated or jet-lagged and needs an energy boost, but it depends on what’s being infused to match their needs. Shortly after mine, I felt more balanced and had the best sleep of my trip that night.

2. Contrast therapy

The hotel offers two private rooms for contrast therapy, which is alternating between an infrared sauna and cold plunge. Blood vessels open with heat and close with cold, creating a “vascular pumping effect” that can help with lymphatic drainage, reduce muscle inflammation, and improve circulation and blood flow, according to Dr. Navani. Dr. Copeland also provided positive feedback on contrast therapy, noting that cold plunges are more effective than cryotherapy at lowering body temperature. “The contrast is excellent, especially for recovery muscles, if you had a big workout, tendinitis, things like that,” she said. I had been sore that day after pushing myself at the gym and felt some relief almost immediately. A 2024 scientific review found contrast therapy to have some benefits but limited evidence, and those with existing heart conditions could have adverse reactions.

3. Cryotherapy chamber

Standing in extreme cold for two to three minutes can cause vasoconstriction, which may help reduce inflammation and pain, according to Dr. Navani. While a few small studies show some benefits, it’s unclear whether cryotherapy is more effective than an ice bath, according to a 2024 review of 28 randomized controlled trials. Afterward, I was more energized, possibly from the release of endorphins. Those with high blood pressure or cardiovascular diseases might not be able to tolerate the extreme cold of cryotherapy, added Dr. Navani.

4. Hyperbaric chamber

Instead of breathing the usual 21% oxygen in the air, I was given nearly 100% oxygen through a nasal cannula while sitting in a spaceship-like pod for about 45 minutes. It was pressurized, like being in an airplane. Dr. Navani warned that having sinus congestion or a cold could make the pressure change uncomfortable. Consuming pure oxygen has been found to help regenerate tissues and regulate inflammatory responses, according to a 2021 scientific review. It’s used to help patients heal wounds and other conditions like autoimmune diseases. “All your tissues need oxygen,” said Dr. Copeland. “We don’t breathe in 100% oxygen, so when you’re going from, you know, 80% to 100%, then it’s a dramatic increase in your ability to repair. It stimulates new blood vessels, collagen production, healing time, decreased inflammation.” While one session can help with recovery after a long flight or a tough workout, going regularly would yield the most benefits, she added. My session left me feeling a bit tired, but also calmer for the rest of the day.

My itinerary stacked treatments to maximize benefits, with IV infusion therapy preceding a session in the hyperbaric oxygen chamber, on the idea that vitamins are better absorbed. However, Dr. Copeland said the order of treatments may not make a big difference in optimizing benefits.

Both doctors also emphasized that people respond differently to treatments, and it’s important to communicate any medical complications in advance.

Is a wellness retreat worth it? An honest take

Although my results weren’t drastic, I did notice improvements in my mood and post-workout recovery during the retreat and went home feeling overall recharged and pampered. Dr. Navani approved the treatments set up for me, since everything was focused on reducing inflammation and increasing relaxation.

“So these, for the most part, help with natural recovery and adaptive mechanisms of your body,” she said. “They help you feel rejuvenated.”

For me, trying these four therapies for the first time was also a good introduction to see if they fit into my lifestyle back home. “When you can help guide the guest to try something new that’s out of their comfort zone, I think that’s where it takes it to a whole different level,” said Kualii.

Outside of the science-focused therapies, I had other relaxing experiences to round out the restorative part of my retreat. At the spa, I did an intuitive herbal ritual, which was a massage enhanced by local products like macadamia nut oil and heated noni leaves, a tropical plant used by Pacific Islanders for its antioxidant properties. I also had a one-on-one guided meditation of breathing exercises to help my mind slow down.

To make your health journey easier, the resort has an array of health-focused food and beverage offerings, including a smoothie bar, fresh local fruit set out in the morning and low-alcohol cocktails. (Of course, there were still desserts and pastries to indulge in.)

The biggest shift for me was mental. Before this, I had never been on a trip centered entirely on my well-being, and it was refreshing to focus on myself. The retreat made me think more deeply about what it means to be healthy – not just working out but my longevity, mobility and mindfulness too. I’m not sure I’ll step into a minus-140-degree cryotherapy chamber again, but the retreat opened my mind up to a broader view of what it means to take care of myself and I’m excited to continue the journey.

This story was updated to refresh headlines.

The reporter on this story received access to this event from 1 Hotel Hanalei Bay. USA TODAY maintains editorial control of content.