Ho’oponopono, the ancient Hawaiian practice of forgiveness and reconciliation, has found new life as today’s go-to practice for personal healing and growth. Many swear by its ability to reduce stress, ease anxiety, and bring deep inner calm. But—like anything—it’s not without its potential downsides. Could there be side effects to practicing Ho’oponopono?
The short answer: Yes, but they’re usually temporary. Like any meaningful inner work, Ho’oponopono can stir things up before bringing peace. Let’s break it down—how it works, what to watch for, and why the benefits outweigh the bumps.
How Ho’oponopono Works
At its heart, Ho’oponopono is about restoring harmony—within ourselves and in our relationships. The idea? Many of our problems stem from disconnection, unresolved hurt, or a lack of self-love. By practicing forgiveness (both for ourselves and others), we clear away emotional clutter and invite healing.
The method itself is beautifully straightforward. It revolves around four key phrases, repeated with sincerity:
- “I’m sorry” – Acknowledging your role in a situation.
- “Please forgive me” – Asking for release from the weight of the past.
- “Thank you” – Expressing gratitude for the lesson or the chance to heal.
- “I love you” – Replacing negativity with love, the ultimate cleanser.
By focusing on responsibility (not blame) and shifting from resentment to love, Ho’oponopono helps dissolve conflicts—internal and external. Over time, this practice can lead to greater peace, stronger relationships, and a lighter spirit.
Potential Side Effects of Practicing Ho’oponopono
While Ho’oponopono is generally safe, some people experience temporary discomfort as old emotions surface. Think of it like emotional detox—sometimes you feel worse before you feel better. Here’s what might come up:
- Emotional rollercoasters – Repressed feelings are one of the most common side effects, as they may bubble up, leaving you irritable or weepy. You may experience anger, sadness, or even guilt. This is normal. Let yourself feel it—cry, journal, or vent in a healthy way. It’ll pass.
- Weirdly vivid dreams – Your subconscious is doing some housecleaning, so don’t be surprised if your dreams get intense. See it as a sign of release.
- Shifting relationships – As you change, some dynamics might feel unstable. Some people might squirm at your inner calm—and it’s ok, that’s their journey, not yours. Surround yourself with supportive people.
- Physical fatigue or headaches – Emotional release can sometimes manifest physically. Rest, drink water, and be gentle with yourself.
- Spiritual discomfort – If you’ve had negative experiences with spirituality, some concepts might feel triggering. Go at your own pace.
- Overdoing self-blame – Ho’oponopono emphasizes personal responsibility, but don’t twist it into taking blame for everything. Balance is key—own your part, but don’t excuse harmful behavior from others.
The good news? Over 90% of these side effects are short-lived. Think of it like your emotional immune system doing its spring cleaning – a little dust gets stirred up, but what emerges is a clearer, lighter space.
Benefits of Regular Ho’oponopono Practice
Regular practice of Ho’oponopono can have significant long-term impacts and benefits. In fact, it has more benefits than downsides.
Improved Relationships
Regular Ho’oponopono practice deepens your relationships. By releasing old resentments and negative emotions, you create room for healthier, more positive connections.
Letting go of past hurts allows you to see others with compassion. Over time, Ho’oponopono makes forgiveness easier—and that’s the foundation of stronger, happier relationships.
Reduced Stress
There’s a quiet magic in releasing what weighs you down. Ho’oponopono becomes your gentle coach, teaching you to witness your emotions like clouds passing – no clinging, no resisting. As you stop dragging yesterday’s regrets or tomorrow’s worries into now, something beautiful happens: your mind finds its natural rhythm of peace. People who stick with it frequently share how their stress melts away, dark thoughts brighten, and old emotional wounds finally heal.
Increased Well-Being
Releasing stress and negativity creates space for clarity and balance. Suddenly, life feels brighter – you’re no longer weighed down by emotional baggage. As these burdens lift, you reconnect with your authentic self, unleashing your natural creativity, intelligence and drive.
Regular practitioners often describe profound shifts – like shedding an invisible weight or reconnecting with something greater. That spiritual lightness becomes your new normal.
Is Ho’oponopono Effective?
While Ho’oponopono lacks extensive scientific research, its core principles are undeniably powerful. Taking personal responsibility, offering sincere apologies, and practicing forgiveness – these are proven relationship builders backed by psychological studies. The practice also encourages mindfulness and positive thinking, which are well-documented paths to inner peace.
The transformative power of forgiveness speaks for itself. That moment when you let go of resentment? It’s like removing chains you didn’t know you were wearing. Suddenly, life feels lighter and full of new possibilities. That’s why Ho’oponopono works – it harnesses universal truths about human healing.
Give Ho’oponopono A Shot
Ho’oponopono isn’t a magic fix, and yes, there might be some messy moments along the way. But if you stick with it, the rewards—peace, better relationships, and a happier you—are well worth it. Start small, be patient, and let the practice do its work.
After all, what do you have to lose besides a little old baggage?
