It’s not just in your head.
Stress and mental and emotional blockages can be stored in the body. Soma18 is a simple, practical somatic movement practice designed to help you release tension, shift your state, and build real change through daily repetition.
A Unique Approach
Soma18 is innovative - you’ll be surprised and inspired. It will move you outside the box of conventional therapies and recovery programs.
Soma18 mixes breathwork, eye movement, gentle yoga, vibrational sound, tapping, vagus‑nerve and lymphatic massage plus a powerful technique Andrew Huberman calls “self-directed neuroplasticity". Research shows consistent somatic work can create meaningful shifts, even in small daily doses. For me, it’s been a game‑changer.
I’ve started sharing Soma18 with others and with therapists - the feedback has been really encouraging: “This makes so much sense,” “So accessible,” “Could really help others in recovery.”
Out of my Head and Into my Body
Mind
I read all the books about trauma and somatics, listened to the experts, went to workshops and watched countless videos. But I needed to move from understanding to embodiment. I couldn’t find a simple program that I could physically do each day, so I developed my own.
Body
Body
Soma18 has allowed me to get past the theoretical concepts and into action. It’s body-based learning, where transformation happens through small daily practice, not intensity or perfectionism.
Spirit
Soma18 is rooted in evidence-based concepts and draws inspiration from leading voices in mind-body science, somatics, and neurobiology including Gabor Maté, Bessel van der Kolk, Hilary McBride, Peter Levine, Francine Shapiro, Andrew Huberman, Alia Crum, and Carol Dweck.
About
I tried everything...
Hi - I’m Hans. Over the last year I’ve been using somatic exercises to support my recovery from addiction. Somatics tap the body–mind connection to get to the root of our problems and help with the underlying causes of addiction.
I am amazed that doing somatic exercises for only 15 or 20 minutes each day has helped me with depression, anxiety, fear, and regret. The things that most of us deal with.
In order to stay consistent and track my progress, I evolved my somatic program into an 18‑minute daily routine called Soma18. The idea is simple: 18 minutes a day adds up to about 100 hours in a year, enough time for real change and growth.
Why Choose Us
Soma18 works in everyday life because its:
Self-guided and accessible: No fancy gym and no professional coach required.
Short duration, real results: Minutes a day can produce meaningful change.
Flexible format: Exercises can be grouped, blended, or done simultaneously.
Personalized: Based on your preferences, sensations, limitations, and intuition.
Inviting and habit-forming: Once you build a routine that fits, it becomes natural.
Why 18 Minutes Per Day?
You may have heard of the 10,000-hour idea for mastery. A “100-hour” target is a practical milestone for proficiency and habit-building.
Committing 18 minutes per day for one year equals about 100 hours. That is enough time to kickstart neurobiological change, build consistency, and see measurable improvement.
