What Your HRV Says About Your Health—And Where to Get a Scan in Cincinnati

If you’ve been coming to Simply Well Chiropractic for a while, you already know we’re passionate about helping you feel your best. Many of you have come to us in pain, then stayed because you’re sleeping better, moving better and feeling better. One of the reasons for this is because chiropractic care helps improve your heart rate variability (HRV).

What Is HRV—And Why Should You Care?

Think of HRV as your body’s “stress and recovery scorecard.” It measures the tiny differences in time between each heartbeat, which are controlled by your autonomic nervous system (that’s the part of you running in the background, managing stress, rest, and everything in between). A healthy HRV means your body can handle life’s ups and downs—whether that’s a tough day at work, a hard workout, or just the daily grind. A lower HRV can mean your body is stuck in stress mode, struggling to bounce back, or not recovering as well as it could.

Why Does HRV Matter for You?

• Better HRV = Better Health: Higher HRV is linked to a stronger heart, better stress resilience, improved mood, and even a longer, healthier life.
• Lower HRV = Warning Sign: If your HRV is low, it can be a red flag for chronic stress, poor recovery, or underlying health issues—even before you feel symptoms.

How Can you Measure HRV?

You know how your smartwatch or fitness tracker gives you HRV numbers? Most of these devices use something called photoplethysmography, or PPG for short. Basically, they shine a little light into your skin to pick up changes in blood flow with each heartbeat. It’s a clever and convenient way to get a general sense of your HRV, but it’s not always as accurate as the electrocardiography (ECG) used in medical settings, which measures your heart’s electrical signals directly.

That’s why getting an INSiGHT Scan at Simply Well Chiropractic is so valuable. Recently, we added a neuroPULSE system to our services. This scan goes way beyond what your smartwatch can do; ituses a carefully controlled process to capture your HRV in a quiet, stable state, and combines that with other biometric markers for a much deeper look at your nervous system’s adaptability and stress response. This scan doesn’t just give you a number; it helps us see hidden patterns of stress and resilience. 

What Can Your HRV Reveal?

Your scan results are plotted on our Rainbow Graph, showing exactly where you land, from “wound up” (sympathetic stress) to “exhausted” or “distressed,” all the way to the Green Zone, which is the sweet spot for a well-adjusted, resilient body. Most new patients start outside the Green Zone, but with consistent care, many see improvement, meaning their bodies are better at handling stress and bouncing back.

How Can I Improve My HRV? 

Along with an Insight Scan, each patient receives a detailed report and plan from Dr. Faith that includes recommended chiropractic care, supplements, exercise, breathing techniques and grocery shopping advice to help improve nervous system function. 

Everyone is welcome to take or leave the advice, we just want to make sure you have the correct information so that you can make educated decisions about how to move forward with your wellness journey. 

Chiropractic Care

Chiropractic adjustments directly support nervous system balance, enhancing HRV by:

• Reducing nerve interference: Spinal adjustments remove “static” in nerve signaling, allowing better brain-body communication.
• Balancing autonomic function: Adjustments shift the body from “fight-or-flight” (sympathetic) toward “rest-and-digest” (parasympathetic) dominance.
• Supporting cellular health: Gentle spinal pressure triggers mechanotransduction (see June workshop), helping cells convert movement into healing signals.
• Long-term improvements: Studies show sustained HRV gains after just 4 weeks of care.

Breath Exercises

Just 5–10 minutes daily can significantly impact HRV:

• Coherent Breathing: Inhale 5 sec, exhale 5 sec (aim for 6 breaths/min). Best for stress reduction.
• Physiological Sigh: Two quick inhales through the nose + long exhale through mouth. Resets stress fast.
• Box Breathing: Inhale 4 sec → Hold 4 sec → Exhale 4 sec → Hold 4 sec. Balances nervous system.
• Bhramari (Bee Breath): Hum deeply while exhaling. Superior for HRV elevation per research.

Exercise

Incorporate these 2–4x weekly:

Zone 2 Cardio: Brisk walking, cycling, or swimming (30+ min). Builds parasympathetic resilience.
HIIT Intervals: 20-sec sprints + 40-sec rest (8 rounds). Raises HRV more than steady-state cardio.
Yoga/Tai Chi: Combines movement, breath, and mindfulness. Lowers stress hormones, improves HRV.
Resistance Training: Bodyweight squats, push-ups, or carrying heavy loads. Enhances autonomic adaptability.

Nutritious Foods & Supplements to Support HRV

Incorporate these daily or weekly for better heart and nervous system health:

• Leafy Greens & Colorful Vegetables:
  Spinach, kale, and other greens are linked to higher HRV. They’re packed with antioxidants, magnesium, and potassium, which support heart and nerve function.
• Fruits (especially berries):
  Regular fruit intake is associated with higher HRV. Berries, oranges, and apples provide vitamins, polyphenols, and fiber to fight inflammation and support your nervous system.
• Nuts & Seeds:
  Walnuts, almonds, chia, and flaxseeds are rich in omega-3s, magnesium, and fiber. These nutrients help balance your autonomic nervous system and support better HRV.
• Oily Fish & Omega-3 Supplements:
  Salmon, sardines, and mackerel (or high-quality fish oil supplements) are proven to increase HRV by reducing inflammation and supporting healthy heart rhythms.
• Whole Grains:
  Oats, quinoa, and brown rice help stabilize blood sugar, which is important for maintaining healthy HRV.
• Fermented Foods & Probiotics:
  Yogurt, kefir, sauerkraut, and probiotic supplements support gut health, which is closely tied to nervous system balance and HRV.
• Dark Chocolate (70%+ cocoa):
  Rich in flavonoids, dark chocolate can help lower inflammation and improve HRV—just enjoy in moderation!
• Avocados:
  Loaded with monounsaturated fats, magnesium, and potassium, avocados help reduce stress on the heart and support higher HRV.
• Vitamin D & B12:
  Deficiencies in these vitamins are linked to lower HRV. If you don’t get enough from food (like eggs, dairy, fish, or fortified cereals), consider supplements.
• Polyphenol-rich Drinks:
  Red wine (in moderation), green tea, and coffee contain polyphenols that can boost HRV and heart health.

What Results Have You Seen?

We encourage patients get scanned every 12 visits over 36 visits. The following three patients followed Dr. Faith’s care plan after their first scan, and saw improvement in their HRV after those initial 12 treatments. 

This patient began in the “rest and digest”, “exhausted” zone (right). Sometimes, when your HRV scan shows you’re in a “parasympathetic dominant” state, it doesn’t actually mean your body is super relaxed or healthy. In fact, it can be a sign that your sympathetic (“fight-or-flight”) system isn’t working as well as it should. This often happens when your adrenal glands are running low and can’t release enough of the chemicals your body needs to respond to stress. As a result, you might feel sluggish, unmotivated, and constantly tired, like your body just can’t keep up with the demands of daily life. If this sounds familiar, it means your nervous system needs some help getting back in balance so you can regain your energy and feel more responsive and resilient in your day-to-day activities.

When a patient moves into the Green Zone, also known as Zone 5, on their HRV Rainbow Graph, it’s a sign that their body is functioning at its very best. This zone is the ideal target for anyone wanting to stay in a well-adjusted, resilient state, and it’s absolutely attainable for patients who are consistent with their chiropractic care. Being in the Green Zone means your nervous system is balanced and responsive, giving you the adaptability to handle daily stress and even take on new, positive challenges with greater ease. The higher you plot within this zone, the more robust your body’s ability to manage “dis-stress” and recover quickly—so you’re not just getting by, you’re truly thriving.

Our next patient began this journey in the “rest and digest” “weakened” state. If your HRV scan shows you’re in Zone 4, it means your body is running on critically low reserves. Think of it like a car with seized brakes, you’re struggling to respond to even small stressors because your nervous system is exhausted. People in this zone often feel constantly overwhelmed and have little capacity to recover from daily challenges, making them more vulnerable to illness or burnout.

We can see that this patient’s system responded to chiropractic care because the little white dot moved into the center, meaning that while still running low on reserves, the system is showing an ideal balance between the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) branches. This center line represents the perfect operational “balance” point, where neither system is dominating the other. In short, being on the center line shows your nervous system is flexible, responsive, and ready to handle whatever life throws at you.

Our next patient came to us in the “fight or flight”, “distressed” zone. This is where the majority of patients begin their journey.  If your HRV scan plots you here, it means your body is stuck in a sympathetic dominant state, basically, your “fight or flight” system is working overtime, while your overall reserve to handle stress is running low. The further down and to the lower left your white dot lands in Zone 3, the more your body is struggling to keep up with daily stress, and the harder it is for you to bounce back.

When you’re stuck in sympathetic dominance, your immune system doesn’t respond as well, and inflammation in your body goes up, making you more vulnerable to getting sick or feeling run down. Persistent spinal misalignments, called subluxations, are a big reason people end up here, and if not addressed, they can push you further into exhaustion.