Understanding Stress, Subluxation, and Your Nervous System
- Tokyo Chiropractor Dr Ariel Thorpe
- 1 day ago
- 3 min read
When most people think about stress on the spine, they picture obvious physical causes: a sports injury, a car accident, or hours spent hunched over a smartphone or laptop.
But vertebral subluxation is rarely caused by physical stress alone.
At Electra Chiropractic in Tokyo, we look beyond surface-level symptoms and consider the full stress load placed on the nervous system. Subluxations can develop when the body is overwhelmed by one or more of the following:
Physical stress (injuries, repetitive strain, poor posture)
Chemical stress (inflammation, poor nutrition, alcohol, lack of sleep)
Emotional stress (work pressure, life transitions, chronic anxiety)
Your nervous system responds differently depending on how well it can adapt to each of these stressors. When stress accumulates faster than your body can process it, nervous system function can become compromised. Because the nervous system is the body’s master control system, this can affect everything from sleep and digestion to focus, pain, and immunity.
Why Nervous System Adaptability Matters
A healthy nervous system is not one that avoids stress altogether, it’s one that can adapt efficiently.
Modern life places constant demands on your body and brain. If your nervous system is stuck in a heightened “on” state, or unable to fully rest and recover, your ability to heal and perform declines over time.
This is why assessing nervous system adaptability is such an important part of care.
What Is Heart Rate Variability (HRV)?
Heart Rate Variability (HRV) is one of the most reliable indicators of nervous system health.
Your heart rate is regulated by the autonomic nervous system, which operates automatically without conscious effort. HRV measures the small variations in time between heartbeats. While that may sound counterintuitive, greater variability is a good thing.
A higher HRV indicates that your nervous system can:
Quickly activate when needed (fight-or-flight)
Calm down efficiently when the threat passes (rest-and-digest)
For example, stepping into traffic and quickly reacting requires a sympathetic response. Falling asleep easily at night requires a parasympathetic response. A healthy nervous system can switch smoothly between both states.
HRV helps us understand how well your body adapts to life’s stressors, not just how much stress you’re under.
Four Evidence-Based Ways to Improve HRV and Reduce Stress
Supporting nervous system health doesn’t require perfection but it requires consistency. Here are four research-backed ways to improve HRV and support resilience.
1. Move Your Body Regularly
Both aerobic exercise and strength training have been shown to improve HRV.
Research has demonstrated improvements in HRV with:
Moderate aerobic exercise (running, cycling, swimming)
Strength training
High-Intensity Interval Training (HIIT), even in short sessions
The most important factor isn’t the type of exercise; it’s consistency. Choose movement you enjoy and can sustain over time.
2. Practice Mindfulness or Meditation
Studies show that even 10–30 minutes of meditation can significantly improve HRV.
If sitting quietly feels difficult, guided meditation apps, breathwork sessions, or group classes can make the practice more accessible. Short, regular sessions are far more beneficial than occasional long ones.
3. Reduce Alcohol Intake
Alcohol has a measurable, immediate impact on HRV, reducing your nervous system’s ability to adapt.
Research shows that HRV can remain suppressed for days after drinking, and longer-term recovery may take months in heavy drinkers. If improving sleep, energy, and recovery is a goal, reducing alcohol frequency is one of the most effective changes you can make.
At Electra Chiropractic, we have seen many clients decrease alcohol intake and notice the results in quality of life, sleep, energy, and healing time.
4. Support Your Nervous System With Chiropractic Care in Tokyo
Chiropractic adjustments have been shown to positively influence HRV both immediately and over time.
Studies indicate improvements in HRV following cervical adjustments and after several weeks of consistent chiropractic care, even in cases where pain levels did not change right away. This suggests that nervous system function can improve before symptoms fully resolve.
In other words, healing doesn’t always start with pain relief; it starts with better communication within the nervous system.
Tokyo Chiropractic Care Beyond Pain Relief
At Electra Chiropractic in Tokyo, care is about more than fixing what hurts. It’s about helping your nervous system adapt, recover, and perform in a demanding world.
When physical, chemical, and emotional stress are addressed together, the body is better equipped to heal itself and that’s where long-term health begins.
If you are ready to deal with the underlying cause of your chronic stress and chronic pain, book a consultation with Tokyo's only Western chiropractor. Conveniently located 3 minutes from Azabujuban Station on the Toei Oedo line.
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