It's no secret that us Canadians are a stressed out bunch.

A 2010 survey by Statistics Canada found that 23.5 percent of Canadians aged 15 and older reported that most days were "extremely or quite a bit stressful," up from 22.3 percent in 2008. Not surprisingly, higher stress rates were found amongst those in the core working ages of 35 to 44.

However, we're not fated to live a life of anxiety, worry and fear. Many of us aren't aware that we can use simple stress management techniques that are effective, free and can be performed any time, any place.

And Phil Warren is on a mission to show us how.

"Very complex stuff can be dealt with simply using user-friendly methods," he says. "My whole focus is on having people take care of themselves. I'm basically a coach. I coach people on how to do it for themselves."

Warren, a former psychology instructor and a researcher in the field of energy psychology, combines disciplines such as energy medicine, meditation, cognitive behavioural therapy, positive psychology and traditional Chinese medicine. Using techniques that balance the autonomic nervous system, Warren has been able to heal clients and banish their stress, anxiety, fears, phobias, obsessions and addictions.

Warren's interest in energy meridians sparked in 2001 after reading Donna Eden's book Energy Medicine. He then attended a conference about linking energy systems with posture, and discovered that touching a few key spots on the body allowed people to connect with their parasympathetic and sympathetic nervous systems. Once these pathways were open, he realized, it was then possible to address and manage psychological issues. 

Our sympathetic nervous system rules our fight-or-flight responses and is employed when we respond to stress, while our parasympathetic side regulates rest and digestion. All too often, when we're anxious, our sympathetic pathways take over. And prolonged stress can lead to a host of health issues like digestive problems, headaches, infections and heart disease.

"The brain seeks pattern and order, and if you have a dysfunctional pattern that's what you'll go for," Warren explains. "You need to substitute a functional, coherent, calming pattern instead of automatically going into panic. So then the brain says, 'Okay, there's this new pattern that's better than the old one'."

One of the primary methods Warren employs is called the Quick Coherence Technique, which he adapted from an American organization called Heart Math. Warren says this technique helps clients gain mental clarity and inner harmony, while retraining the body to better cope with stress or fears.

"Anyone can do it, it's very simple and very effective. It takes only a minute or two," he says. "Nobody needs to know what you're doing."

The technique can be used during times of stress, frustration, anxiety or anger, or you can use it daily as a meditative practice in preparation for future stresses. Warren himself does the technique each day.

"I just want to be integrated and coherent as much as possible at my age," he says.

Want to learn the Quick Coherence Technique? Here's how:

1. Place your right hand under your left breast, thumb pointing upward. This is the spleen meridian, which connects to the parasympathetic system.

2. Place your left hand just above your right elbow. This meridian connects to the sympathetic system.

3. Place your tongue on the roof of your mouth, which links you to your collector meridians in the head.
4. Heart Focus. Focus your attention on the area around your heart.

5. Heart Breathing. Breathe deeply through your nose and feel as if your heart is entering and leaving through your heart area. 

6. Heart Feeling. As you maintain your breathing, activate a positive feeling―a time when you felt good inside and try to re-experience that feeling. One of the easiest ways to generate a heart feeling is to remember a special place you've been or a close friend or family member.

Sondi Bruner is a Vancouver-based freelance journalist and holistic nutrition student. Find out more about her writing services at http://www.sondibruner.com, and explore vegetarian, gluten-free and dairy-free recipes on her food blog, The Copycat Cook (http://www.thecopycatcook.wordpress.com).