Introduction
In a world where uncertainty triggers anxiety and fear clouds our clarity, ancient wisdom offers a healing embrace. I’m Neeti Keswani, Business Storytelling Coach, Ho’oponopono Practitioner, and host of the Luxury Unplugged Podcast. In this Q&A-style guide, I’ll walk you through how Ho’oponopono—a simple yet profound Hawaiian practice—can help you release fear, calm your anxiety, and find peace in the unknown.
Whether you’re facing personal doubt, emotional overwhelm, or existential uncertainty, these answers are grounded in my lived experience and those of countless coaching clients I’ve supported on their healing journey.
Q1: What is Ho’oponopono and how can it help with fear and anxiety?
Neeti: Ho’oponopono is a Hawaiian healing prayer that involves four phrases: “I’m sorry. Please forgive me. Thank you. I love you.” It’s a method of clearing the subconscious mind of fear-based programs. When we experience anxiety or fear, it’s often rooted in memory, trauma, or limiting beliefs. Ho’oponopono helps you clean the “data” from your energy field so you can return to your natural state: peace. It works by restoring responsibility, love, and spiritual connection. When you chant these phrases with sincerity, you neutralize emotional charge and reconnect with inner stillness.
Q2: Why does fear increase when I try to embrace change or the unknown?
Neeti: Because fear thrives on control. The mind is wired to keep you safe, and anything unknown feels like a potential threat. But healing doesn’t happen in your comfort zone—it begins when you step into uncertainty with trust. Ho’oponopono softens the resistance. It says: “I’m willing to release my fear even if I don’t know what’s next.”
When we clear the memory that causes fear of change, the unknown becomes a portal, not a prison. Courage isn’t the absence of fear—it’s the decision to love yourself through it.
Q3: Can Ho’oponopono really heal anxiety disorders or panic attacks?
Neeti: I’ve seen it support profound emotional shifts. While Ho’oponopono is not a replacement for medical advice or therapy, it works beautifully alongside them. Anxiety is often rooted in past emotional charge and future fear. Ho’oponopono brings you into the now by gently reprogramming your nervous system with love.
One client of mine had daily panic episodes. She began chanting the four phrases every morning for 10 minutes. Within a few weeks, her panic attacks significantly reduced. It’s not magic—it’s emotional hygiene.
Q4: How should I start a Ho’oponopono practice for fear and anxiety?
Neeti: Start small. Set aside 5-10 minutes daily in a quiet space. Sit with your fear—don’t push it away. Place your hand on your heart and mentally or verbally say:
- “I’m sorry” (for holding onto this fear)
- “Please forgive me” (for not trusting my journey)
- “Thank you” (for the wisdom behind the fear)
- “I love you” (to the part of me that’s scared)
Consistency matters more than intensity. Even if you don’t “feel” it at first, keep going. You’re rewiring deeply embedded patterns.
Q5: What if I don’t believe the phrases when I say them?
Neeti: That’s okay. Ho’oponopono doesn’t require blind belief. It invites your willingness. Think of it like watering a seed. You don’t see the roots grow immediately—but they do. Your subconscious hears you even if your logical mind resists. Keep repeating. The sincerity grows.
Q6: What role does the inner child play in healing fear and anxiety?
Neeti: A massive one. Most fear is stored in our subconscious from childhood experiences—moments where we felt unsafe, unloved, or unseen. Ho’oponopono connects you to your inner child—the scared part of you that just wants reassurance.
Speak directly to your inner child during your meditation. Say, “I’m here. I’m sorry for neglecting you. Please forgive me for the fear. Thank you for your patience. I love you.” You’ll be amazed how quickly your body and emotions respond.
Q7: Can Ho’oponopono be used during a panic attack or anxiety spiral?
Neeti: Absolutely. In fact, it’s one of the most effective times to use it. When anxiety takes over, your mind is looking for an anchor. The four phrases become that anchor. Repeat them rhythmically while focusing on your breath. I often coach clients to pair the phrases with slow inhales and exhales:
- Inhale: “I’m sorry”
- Exhale: “Please forgive me”
- Inhale: “Thank you”
- Exhale: “I love you”
This not only calms your nervous system, but brings presence to your awareness.
Q8: What’s the best time of day to do Ho’oponopono for anxiety?
Neeti: Morning and night are beautiful times. Mornings set the emotional tone for the day. Even five minutes before checking your phone can shift your energy. Evenings are perfect for emotional detox. Reflect on your day and say the phrases for anything that triggered you. Also, bedtime Ho’oponopono helps you sleep better.
Q9: Can I use Ho’oponopono for someone else who is struggling with fear?
Neeti: Yes, but not by trying to fix them. You use Ho’oponopono to clean your perception of their fear. For example, if a loved one is anxious, instead of absorbing their energy or trying to control them, you say:
“I’m sorry for the part of me that sees them as broken.
Please forgive me for judging.
Thank you for this opportunity to love.
I love you.”
This releases your fear, which often helps them feel safer too.
Q10: What’s the difference between suppressing fear and clearing fear with Ho’oponopono?
Neeti: Suppressing fear means denying it exists. Clearing fear means acknowledging it with compassion. Ho’oponopono is radical honesty. It teaches us to face fear with love, not force. That’s where the healing happens. You’re not running from it, you’re holding space for it to dissolve.
Q11: Can I combine Ho’oponopono with other healing tools like journaling or breathwork?
Neeti: Definitely. In fact, I recommend it. Write down your anxious thoughts and then say the four phrases to each one. You can also combine it with EFT tapping, body scans, or mirror work. Let your intuition guide you. Ho’oponopono is flexible—it adapts to you.
Q12: What changes can I expect if I practice Ho’oponopono daily?
Neeti: Clients often report more peace, emotional resilience, fewer panic episodes, better sleep, and clarity in decisions. But more than anything, they report a deeper connection with themselves. You’ll begin trusting life. You’ll stop trying to control everything. You’ll feel safe within.
Q13: Is there scientific proof Ho’oponopono works?
Neeti: While Ho’oponopono is spiritual and doesn’t have “clinical trials,” many of its effects align with science. The repetition induces parasympathetic response (relaxation). The forgiveness aspect reduces cortisol. And the loving intention builds neural pathways of safety and peace. It’s ancient wisdom meeting neuroscience.
Q14: I have trauma—can I still use Ho’oponopono safely?
Neeti: Yes, but go gently. If you feel triggered, pause and ground yourself. You’re not required to relive the trauma. Ho’oponopono is not about forcing memory—it’s about loving what arises. You can even direct it to your trauma gently:
“I’m sorry for what I went through.
Please forgive the memory.
Thank you for my strength.
I love you.”
You can also work with a coach or therapist alongside it.
Q15: Can Ho’oponopono help with fear of failure or imposter syndrome?
Neeti: Absolutely. Fear of failure is fear of not being enough. Imposter syndrome is fear of being exposed. Both are wounds of worthiness. Use Ho’oponopono to heal that inner narrative:
“I’m sorry for doubting myself.
Please forgive my inner critic.
Thank you for showing me what needs love.
I love you, unconditionally.”
You’ll start noticing your confidence shift.
Q16: What’s one powerful Ho’oponopono ritual I can start today?
Neeti: One of my favorites is the “Fear Release Bowl.” Write down all your fears on slips of paper. One by one, read each fear and say the four phrases to it. Then burn it (safely) or tear it up. It’s symbolic. It teaches your mind: I no longer need to carry this.
Conclusion: Embrace the Unknown with Love, Not Fear
Fear and anxiety are not your enemies—they are messengers. When you meet them with compassion instead of resistance, healing begins. Ho’oponopono is not just a mantra. It’s a return to love. It’s a tool that helps you embrace the unknown with courage, knowing you are never alone.
So the next time fear knocks on your door, don’t slam it shut. Open your heart. Say:
“I’m sorry. Please forgive me. Thank you. I love you.”
And let your healing unfold.
About Neeti Keswani
Neeti Keswani is a Business Storytelling Coach, Ho’oponopono Practitioner, and the host of the Luxury Unplugged Podcast. Through her coaching, meditations, and interviews, she empowers professionals and creators to transform their lives through spiritual self-awareness, forgiveness rituals, and intentional living. Her work blends ancient tools with modern storytelling for deep personal evolution.
Connect with Neeti:
- Website: www.plush-ink.com
- Podcast: Luxury Unplugged on Spotify
- Instagram: @luxurylifestylepodcast
- Book a 1-on-1 Coaching Session: info@plush-ink.com
- YouTube: Luxury Unplugged Podcast