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The Fastest Way to Pull Yourself Out of Any Stressful Situation

Video vocabulary

too

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US / tu: /

UK / tu /

A1
  • adverb
  • In addition, also; with emphasis
  • Say that something is more than you want

totally

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US / ˈtəʊtəli /

UK / ˈtotl:ɪ /

A1
  • adverb
  • In a complete way; completely; absolutely

reason

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US / 'ri:zn /

UK / ˈrizən /

A1
  • noun
  • Ability to think about facts and form a judgment
  • Explanation for why something occurred or was done
  • verb
  • To think and make conclusions in a logical manner

side

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US / saɪd /

UK / saɪd /

A1
  • adjecitve
  • In addition to the central or most important thing
  • Next to, or very close to, the right or left of
  • noun
  • Position or opinion that is opposite to another
  • Right or left part of a person's body
  • Feature of someone's personality
  • Straight edge of an object
  • One of two or more groups fighting each other
  • verb
  • To decide to agree with one point, not the other

feel

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US / fi:l /

UK / fil /

A1
  • verb
  • To be aware of or experience an emotion, sensation
  • To sense through direct contact; touch

will

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US / wɪl /

UK / wɪl /

A1
  • noun
  • Desire or choice of someone
  • Document saying who gets your money when you die
  • Strong desire to do something; determination
  • Desire to do something; strong wish to do
  • other
  • Used with verbs to express the future
  • verb
  • To leave property to someone after your death
  • To use mental effort to make something happen
  • Am (is, are) likely to do
  • To influence someone to do something
  • To make something happen by strongly wanting it

mode

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US / məʊd /

UK / moʊd /

A2
  • noun
  • Fashion and design
  • Status or way of functioning

many

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US / 'menɪ /

UK / ˈmɛni /

A1
  • determiner
  • Used to refer a large number of things

already

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US / ɔ:lˈredi /

UK / ɔlˈrɛdi /

A1
  • adverb
  • Having happened or been done before this time

sure

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US / ʃʊə(r) /

UK / ʃʊr /

A1
  • adjecitve
  • Having no doubts about something
  • Have confidence in your own words or actions
  • Firmly established or held; being firm or stable
  • Being correct or true
  • adverb
  • What you say to agree willingly

diaphragm

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US / ˈdaɪəfræm /

UK / ˈdaɪəˌfræm /

C1
  • noun
  • Muscular membrane separating upper/lower organs

explain

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US / ɪk'spleɪn /

UK / ɪkˈsplen /

A1
  • verb
  • To make clear or easy to understand by describing

day

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US / deɪ /

UK / de /

A1
  • noun
  • A period of 24 hours beginning at midnight
  • The period of time when it is light outside
  • Person's name

certain

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US / ˈsə:tn /

UK / ˈsɚtn /

A1
  • adjecitve
  • Definite, fixed
  • Referring to an unspecified amount or quantity
  • Being sure about something; without doubt

science

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US / 'saɪəns /

UK / ˈsaɪəns /

A2
  • noun
  • Study of the physical world, based on facts

balance

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US / ˈbæləns /

UK / ˈbæləns /

A2
  • noun
  • Instrument for weighing things
  • Being stable; having equal weight on both sides
  • Money remaining after paying costs
  • verb
  • To be steady by having equal weight on both sides
  • To make two or more things equal

probably

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US / ˈprɒbəbli /

UK / ˈprɑbəbli /

A1
  • adverb
  • That is likely to happen or be true

newsletter

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US / ˈnju:zletə(r) /

UK / ˈnu:zletə(r) /

B2
  • noun
  • Report or open letter giving news to a group

use

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US / ju:s /

UK / ju:s /

A1
  • noun
  • Ability to employ something
  • Need to enable it to work
  • Permission to do something with something
  • Act of spending money
  • Operation of a machine for its function
  • verb
  • To have; to eat, drink, consume etc.
  • To need to operate or work
  • To operate a machine, e.g. a computer
  • To treat a person badly
  • To do something with, for a task or purpose

stick

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US / stɪk /

UK / stɪk /

A2
  • noun
  • Long thin piece of wood from a tree
  • verb
  • To push a sharp or pointed object into something
  • To join together using glue or paste
  • To remain in one place or position for a long time

bond

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US / bɒnd /

UK / bɑnd /

A2
  • noun
  • Rope, chain or other thing used to tie someone up
  • Closeness that is shared between people or groups
  • Loan that a government must buy back by a set date
  • Written agreement to pay back borrowed money
  • Joint or connection, often using glue
  • verb
  • To develop a close relationship with
  • To become joined or connected, e.g. using glue

actually

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US / ˈæktʃuəli /

UK / ˈæktʃuəli /

A1
  • adverb
  • Used to add new (often different) information

try

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US / traɪ /

UK / traɪ /

A1
  • noun
  • Act of putting the ball over the rugby goal line
  • verb
  • To make an effort, to attempt to do something
  • To examine someone or something in a court of law
  • To test to see if it is good or you like it
  • To make a person go through hardship; test
  • To examine something to see if it works

tool

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US / tu:l /

UK / tul /

A2
  • noun
  • Device used to make things, e.g. a hammer
  • verb
  • To provide a workshop with the right equipment

quick

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US / kwɪk /

UK / kwɪk /

A1
  • adjecitve
  • Using very little time; moving far in little time
  • Learning and understanding rapidly and easily

precursor

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US / pri:ˈkɜ:sə(r) /

UK / pri:ˈkɜ:rsə(r) /

B1
  • noun
  • Something that comes before another; forerunner

pulse

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US / pʌls /

UK / pʌls /

B1
  • noun
  • Regular beating of a heart
  • verb
  • To beat in a rhythm

fast

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US / fɑ:st /

UK / fæst /

A1
  • adjecitve
  • In a way that is difficult to move or change
  • Moving or able to move quickly
  • Showing time that is later than the actual time
  • adverb
  • With a great deal of speed
  • noun
  • Period of time when a person chooses not to eat
  • verb
  • To refuse food for a long time

all

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US / ɔ:l /

UK / ɔl /

A1
  • adverb
  • Completely; totally
  • determiner
  • Being every one of something
  • pronoun
  • 100% of something; the complete amount

way

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US / weɪ /

UK / we /

A1
  • adverb
  • Used to emphasize the amount of something
  • noun
  • Particular aspect of something being thought about
  • One of various choices that could be made
  • Particular existing condition or state
  • (Often long) distance or length of time
  • How something is done
  • Route to go to a place
  • Small street
  • Usual behavior, emotions or habits of someone

technique

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US / tekˈni:k /

UK / tɛkˈnik /

A2
  • noun
  • Way of doing by using special knowledge or skill

nose

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US / nəʊz /

UK / noʊz /

A1
  • noun
  • Part of the face used for breathing and smelling
  • Front, pointed end of e.g. airplane or rocket
  • verb
  • To push with your face so you can smell something

heart

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US / hɑ:t /

UK / hɑrt /

A1
  • noun
  • A feeling of care for others; compassion
  • Courage, confidence, and emotional strength
  • Be cheerfully encouraging
  • Most essential, important, or central part
  • Referring to a promise or something important
  • State or feelings of affection or deep love
  • Core part of a vegetable, e.g. a lettuce
  • The part of the body that pumps blood
  • Place where emotions are believed to be felt
  • A shape that represents love

they

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US / ðeɪ /

UK / ðe /

A1
  • pronoun
  • Two or more people, animals, or things

very

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US / 'verɪ /

UK / ˈvɛri /

A1
  • adjecitve
  • Concerning a large degree or amount
  • adverb
  • A lot; much; many
  • Used to stress or emphasize a noun

sleep

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US / sli:p /

UK / slip /

A1
  • noun
  • Substance in a person's eyes after waking up
  • Period of time during which a person is asleep
  • verb
  • To have enough beds for
  • To rest your body in bed, as at night time

device

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US / dɪˈvaɪs /

UK / dɪˈvaɪs /

A2
  • noun
  • Object, machine, or equipment for a specific use
  • Method of doing something; a way

link

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US / lɪŋk /

UK / lɪŋk /

A2
  • noun
  • Any one of the rings that are part of a chain
  • Connection between two or more things or people
  • Webpage item you click to go to another webpage
  • verb
  • To join or connect together

add

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US / æd /

UK / æd /

A1
  • verb
  • To include as well
  • To put two things or numbers together, e.g. 2+2

nice

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US / naɪs /

UK / naɪs /

A1
  • adjecitve
  • Being attractive or of high quality or value
  • Good or enjoyable
  • Being kind or friendly

bit

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US / bɪt /

UK / bɪt /

A1
  • noun
  • Device put in a horse's mouth to control it
  • Small piece of something
  • verb
  • (E.g. of fish) to take bait and be caught

defense

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US / dɪ'fens /

UK / dɪˈfɛns /

B1
  • noun
  • Argument in support of something
  • The process of protecting something from attack
  • Part of a team that prevents others from scoring

censor

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US / 'sensə(r) /

UK / 'sensər /

B2
  • verb
  • To remove inappropriate material from books, films

simple

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US / 'sɪmpl /

UK / ˈsɪmpəl /

A1
  • adjecitve
  • Not hard to understand or do; not complex
  • Having only a few parts; not complex
  • Being ordinary or normal
  • Being plain; without a lot added for style

show

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US / ʃəʊ /

UK / ʃo /

A1
  • noun
  • False display of love, emotion or action
  • An event for displaying or promoting goods
  • Play, opera or theater production
  • Presentation that is broadcast on TV or radio
  • verb
  • To be easily seen or displayed
  • To display your emotions or feelings
  • To let someone see something; display
  • To explain or teach how something is done
  • To lead someone somewhere; point them to something
  • To prove something to be true, correct
  • To reveal or allow something to be seen

pressure

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US / 'preʃə(r) /

UK / ˈprɛʃɚ /

A2
  • noun
  • Anxiety caused by difficult problems
  • Force, weight when pressing against a thing
  • Strong persuasion to do something
  • verb
  • To apply force to something
  • To persuade or force someone to do something

support

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US / səˈpɔ:t /

UK / səˈpɔrt, -ˈport /

A1
  • noun
  • Assistance or advice given to someone
  • Evidence that helps prove something is true
  • A thing to hold up or prevent from falling down
  • verb
  • To give assistance or advice to someone
  • To help prove or show that something is true
  • To hold up or prevent from falling down

sense

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US / sens /

UK / sɛns /

A1
  • noun
  • Certain mental feeling or emotion
  • Normal or clear state of mind
  • Meaning of a particular word, phrase or text
  • verb
  • To perceive using sight, sound, taste touch etc.
  • To recognize the presence of something

pleasure

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US / 'pleʒə(r) /

UK / ˈplɛʒɚ /

A2
  • noun
  • Feeling of happiness, enjoyment, or satisfaction

pattern

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US / 'pætn /

UK / ˈpætən /

A2
  • noun
  • Model to follow in making or doing something
  • Colors or shapes which are repeated on objects
  • Regular repeated behavior
  • verb
  • To copy the way something else is made

description

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US / dɪˈskrɪpʃn /

UK / dɪˈskrɪpʃən /

A2
  • noun
  • Explanation of what something is like, looks like

video

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US / 'vɪdɪəʊ /

UK / ˈvɪdiˌo /

A2
  • adjecitve
  • Of a moving film, with sound
  • noun
  • Recording capturing action with sound
  • verb
  • To make a moving film of, with sound

want

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US / wɔnt /

UK / wɑnt, wɔnt /

A1
  • noun
  • Something you desire or wish for
  • State or condition of poverty
  • verb
  • To desire or wish for something; hope for a thing

calm

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US / kɑ:m /

UK / kɑm /

A2
  • adjecitve
  • Without wind or storm; quiet; peaceful
  • Relaxed and not worried or angry
  • verb
  • To make or become relaxed and not worried or angry

book

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US / bʊk /

UK / bʊk /

A1
  • noun
  • Thing made of pages with writing on that you read
  • verb
  • (Police) to officially record someone's crimes
  • To reserve (hotel room, etc.) in advance
  • To produce a red or yellow card to a soccer player

now

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US / naʊ /

UK / naʊ /

A1
  • adverb
  • At the present time or moment
  • Right away or in the next possible moment
  • Used to refer to something that just happened
  • Time between the present and a moment in the past
  • conjunction
  • Resulting from or because of something

measure

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US / ˈmeʒə(r) /

UK / ˈmɛʒɚ /

A1
  • noun
  • Plan to achieve a desired result
  • Tool used to calculate the size of something
  • verb
  • To determine the value or importance of something
  • To calculate size, weight or temperature of

subscribe

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US / səb'skraɪb /

UK / səbˈskraɪb /

B1
  • verb
  • To regularly pay to receive a service

slow

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US / sləʊ /

UK / sloʊ /

A1
  • adjecitve
  • Lacking activity, busyness or excitement
  • (Clock) showing time earlier than the actual time
  • Having difficulty understanding simple things
  • Moving or happening without speed; not fast
  • verb
  • To move, with less speed than before
  • To move or go without much speed

cent

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US / sent /

UK / sɛnt /

A2
  • noun
  • 100th of the basic unit of money e.g. a dollar

become

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US / bɪ'kʌm /

UK / bɪˈkʌm /

A1
  • verb
  • To begin to be; grow to be; develop into
  • To be suitable for a particular job or role

research

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US / rɪ'sɜ:tʃ /

UK / rɪˈsɚtʃ, ˈriˌsɚtʃ /

A2
  • noun
  • Study done to discover new ideas and facts
  • Work done to find or discover knowledge
  • verb
  • To study in order to discover new ideas and facts

give

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US / ɡɪv /

UK / ɡɪv /

A1
  • noun
  • Degree of flexibility in something, a material
  • verb
  • To hand over or present something to someone
  • To cause someone to have or experience something

but

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US / bət /

UK / bʌt,bət /

A1
  • conjunction
  • Used before you say something different, opposite

would

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US / wʊd /

UK / wʊd /

A1
  • other
  • Used to indicate something imagined
  • Used to ask or request something politely
  • Verb used to indicate possibility, request etc.
  • Used to indicate a preference
  • Used to indicate a reaction
  • Indicates something that occurred repeatedly
  • Used to indicate willingness or ability to do

really

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US / ˈri:əli /

UK / ˈriəˌli, ˈrili /

A1
  • adverb
  • Used to stress something that is said; definitely
  • In a true or accurate manner
  • Very

stomach

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US / 'stʌmək /

UK / ˈstʌmək /

A2
  • noun
  • Place in the body where food is processed
  • verb
  • to be able to accept something unpleasant

quite

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US / kwaɪt /

UK / kwaɪt /

A1
  • adverb
  • Not very; fairly
  • Very; In a complete or total manner

not

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US / nɒt /

UK / nɑt /

A1
  • adverb
  • Word indicating the negative
  • (Used to form the negative of verbs)

recent

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US / 'ri:snt /

UK / ˈrisənt /

A1
  • adjecitve
  • Happening or beginning not long ago

repetition

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US / ˌrepəˈtɪʃn /

UK / ˌrɛpɪˈtɪʃən /

A2
  • noun
  • When something occurs again
  • Saying something again

can

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US / kæn /

UK / kən,kæn /

A1
  • noun
  • A metal container for storing food
  • other
  • Able to; have the skill to; have the time to
  • verb
  • To have permission to
  • To be possible to do
  • To preserve food by sealing it in a metal container

content

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US / 'kɒntent /

UK / ˈkɑnˌtɛnt /

A2
  • adjecitve
  • Being happy or satisfied
  • noun
  • Information in something, e.g. book or computer

breathe

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US / bri:ð /

UK / brið /

A2
  • verb
  • To move air into and out of your lungs
  • To say something very softly
  • To stop moving so one can rest

get

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US / ɡet /

UK / ɡɛt /

A1
  • verb
  • To become affected by illness or disease
  • To begin to feel or understand an emotion or idea
  • To send or bring someone or something home, etc.
  • To go somewhere to obtain something
  • To (cause to) do a particular thing
  • To obtain, receive or be given something
  • To currently have
  • To prepare for use
  • To understand something being said or read

interesting

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US / ˈɪntrəstɪŋ /

UK / ˈɪntrɪstɪŋ, -tərɪstɪŋ, -təˌrɛstɪŋ /

A1
  • adjecitve
  • Taking your attention; making you want to know
  • verb
  • To make someone want to know about something
  • To persuade to do, become involved with something

own

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US / əʊn /

UK / on /

A1
  • adjecitve
  • Belong to oneself
  • determiner
  • Yours, his, hers, etc.; not belonging to another
  • pronoun
  • (Something) belong to myself
  • verb
  • To have something as your property

hrv

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US / /

UK / /

A1

what

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US / wɒt /

UK / hwɑt, hwʌt, wɔt, wʌt,hwət, wət /

A1
  • pronoun
  • Thing or things that; the same kind as
  • Used to emphasize something you are about to say
  • adjecitve
  • Used to refer to a particular amount, or number
  • Used to place emphasis on a particular quality
  • adverb
  • To a certain degree
  • determiner
  • Question words used for asking for information
  • exclamation
  • Used to express excitement, shock, or surprise
  • Used to ask people to repeat something they said

synchronize

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US / ˈsɪŋkrənaɪz /

UK / ˈsɪŋkrənaɪz /

C2
  • verb
  • To make two things work at the same time
  • To indicate the same time

that

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US / ðæt /

UK / ðæt, ðət /

A1
  • adjecitve
  • The person or thing being talked about
  • Used to identify something both the speakers know
  • adverb
  • Used to reinforce adjectives and adverbs
  • To such a degree
  • conjunction
  • Used to connect a noun clause
  • Used to introduce an adverbial clause
  • Used to introduce a noun clause
  • determiner
  • Used as a noun to refer to something
  • pronoun
  • Referring an object far away
  • Used to refer to the relative pronoun ‘which’

health

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US / helθ /

UK / hɛlθ /

A1
  • noun
  • (Person, company) being in a good condition; well

like

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US / laɪk /

UK / laɪk /

A1
  • adjecitve
  • Being equal in status or kind to something else
  • Similar; the same
  • adverb
  • For example
  • preposition
  • Used as a filler; used to ad emphasis
  • In a way similar to the way something is done
  • Such as; for example
  • verb
  • To want to
  • To find something pleasing; to prefer something

even

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US / 'i:vn /

UK / ˈivən /

A1
  • adjecitve
  • Being equal in influence, power, possibility etc.
  • Being divided equally or fairly
  • (Of teams/contest) with similar chances of success
  • Smooth, level, or regular
  • Can be divided by 2; ending in 2, 4, 6, 8, or 0
  • At a regular, equally steady manner
  • Remaining steady and unchanging
  • adverb
  • (When this is surprising) as well; too
  • (Used to compare two things/stress the difference)
  • verb
  • To make something level; to flatten
  • To make something equal

about

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US / ə'baʊt /

UK / əˈbaʊt /

A1
  • adverb
  • To be ready to; going to
  • Nearly; approximately; roughly
  • Near; next to; close to
  • In every direction; in the area of
  • preposition
  • Concerning or of (a topic)

decrease

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US / dɪˈkri:s /

UK / dɪˈkris /

B1
  • noun
  • Amount by which something has been reduced
  • verb
  • To reduce the size, amount or number of something

cell

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US / sel /

UK / sɛl /

A2
  • noun
  • Smallest unit of living things in biology
  • Group of people - often from a secret organization
  • Prisoner's room in a jail
  • Shortened form of 'cellphone'

alpha

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US / ˈælfə /

UK / 'ælfə /

B1
  • adjecitve
  • Most powerful (animals of the same sex)
  • noun
  • First letter in the Greek alphabet

watch

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US / wɒtʃ /

UK / wɑtʃ /

A1
  • noun
  • Period of time someone is responsible for guarding
  • Device you wear on your wrist that shows the time
  • Official warning statement, e.g. of bad weather
  • verb
  • To keep in check, manage, or control something
  • To look at something for entertainment, e.g. TV
  • To guard a place or people; protect child, etc.
  • To look at carefully to work out what is happening
  • To protect and care for someone or something

mean

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US / mi:n /

UK / min /

A1
  • adjecitve
  • Being good at
  • Nasty; unkind
  • Not liking to spend money; cheap; stingy
  • noun
  • Average of a set of numbers
  • verb
  • To express a particular idea or thought
  • To intend to do something in particular
  • To have a particular meaning or value

oxygen

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US / 'ɒksɪdʒən /

UK / ˈɑksɪdʒən /

B1
  • noun
  • A gas in the air that we need to breathe

neurotransmitter

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US / ˈnjʊərəʊtrænzmɪtə(r) /

UK / ˌnʊroˈtrænsmɪtɚ, -ˈtrænz-, ˌnjʊr- /

A1
  • noun
  • Chemical released by nerves that boost signals within the body

find

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US / faɪnd /

UK / faɪnd /

A1
  • noun
  • Object discovered by chance
  • Things that have been discovered from searching
  • verb
  • To become aware of something that is happening
  • To discover or meet by chance
  • To decide if someone is guilty of a crime, or not
  • To learn through study, research, or effort
  • To discover something by looking for it

then

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US / ðen /

UK / ðɛn /

A1
  • adverb
  • A time that is not now
  • Following another thing in time or arrangement
  • Following on reasonably from what was just stated
  • At that time, not now

fancy

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US / 'fænsɪ /

UK / ˈfænsi /

A2
  • adjecitve
  • Unusual and attractive in design
  • verb
  • To want to have or do something; feel like
  • To imagine or suppose that something will happen
  • To believe or imagine something that is not true

down

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US / daʊn /

UK / daʊn /

A1
  • adjecitve
  • Being sad, sick, or unhappy
  • Not operating, working, or functioning as expected
  • adverb
  • In a sitting or lying position
  • Towards or on the ground, floor, or bottom
  • Written or copied onto a piece of paper or book
  • noun
  • A period of play in American Football
  • The soft, smooth hairs that cover a bird's body
  • preposition
  • Along something's path, course, or direction
  • Going from a higher position to a lower position
  • verb
  • To eat or drink very quickly and without stopping

access

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US / 'ækses /

UK / ˈæksɛs /

A2
  • noun
  • Way to enter a place, e.g. a station or stadium
  • verb
  • To be able to use or have permission to use

right

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US / raɪt /

UK / raɪt /

A1
  • adjecitve
  • Correct or true
  • The south side of you looking at the rising sun
  • adverb
  • Exactly in a place or time
  • Being appropriate for a particular event
  • In a straight or direct manner
  • noun
  • Something you are legally or morally allowed to do
  • Ideal of what is just and good
  • Political view based on conservatism
  • verb
  • To fix something previously wrong or unjust
  • To make upright, as a boat that has turned over

parasympathetic

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US / ˌpærəˌsɪmpə'θetɪk /

UK / ˌpærəˌsɪmpə'θetɪk /

A1
  • adjecitve
  • Concerning the parasympathetic nervous system

increase

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US / ɪn'kri:s /

UK / ɪnˈkris /

A1
  • noun
  • Fact of increasing; amount something grows by
  • verb
  • To make or become larger in size or amount

full

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US / fʊl /

UK / fʊl /

A1
  • adjecitve
  • Containing all the parts; complete
  • Containing or holding as much as possible
  • Having had enough food
  • adverb
  • In a direct manner; completely

emotion

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US / iˈməuʃən /

UK / ɪˈmoʃən /

A2
  • noun
  • A feeling such as sadness, anger or love

see

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US / si: /

UK / si /

A1
  • verb
  • To go on a date with someone
  • To predict whether something is, or will be true
  • To understand what someone says
  • To use your eyes to look at something
  • To visit a place often for sightseeing or pleasure
  • To visit or meet with someone
  • To find out by waiting or looking
  • To watch (a game, movie or TV show)

low

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US / ləʊ /

UK / lo /

A1
  • adjecitve
  • Having a small quantity, supply, or amount
  • Being unhappy or unpleasant in attitude
  • Not high; being near the ground, or bottom
  • (Of a voice, sound) being soft; quiet
  • noun
  • Situation of not having a lot of something

goodness

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US / ˈgʊdnəs /

UK / ˈɡʊdnɪs /

A2
  • exclamation
  • (Used to express slight surprise)
  • noun
  • Nourishment; good food value

with

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US / wɪð /

UK / wɪð, wɪθ /

A1
  • preposition
  • As an employee of a certain company
  • Against something or someone
  • By using something as a means
  • Due to; because of
  • Including
  • Possessing as a feature
  • Related to
  • (Of the manner/attitude by which you do something)
  • Used to express that people or things are together

dopamine

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US / 'dəʊpəmi:n /

UK / 'doʊpəmi:n /

A1
  • noun
  • Drug used to treat shock and hypotension

indicate

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US / ˈɪndɪkeɪt /

UK / ˈɪndɪˌket /

A2
  • verb
  • To show something; direct attention to; point out
  • To represent something using a symbol or sign

wavelength

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US / 'weɪvleŋθ /

UK / ˈwevˌlɛŋkθ, -ˌlɛŋθ /

C1
  • noun
  • To have similar feelings
  • The size of a wave

digest

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US / daɪˈdʒest /

UK / daɪˈdʒest /

B2
  • noun
  • A summary, as of the news
  • verb
  • To convert food into energy in your stomach
  • To think over facts, news etc.; take in information

blood

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US / blʌd /

UK / blʌd /

A2
  • adjecitve
  • Related by birth; family
  • noun
  • Red liquid in the bodies of people and animals
  • verb
  • To be initiated into something, e.g. a secret club

sixty

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US / 'sɪkstɪ /

UK / ˈsɪksti /

A1
  • number
  • 60

six

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US / sɪks /

UK / sɪks /

A1
  • number
  • 6

part

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US / pɑ:t /

UK / pɑ:rt /

A1
  • adjecitve
  • To some degree; half; not fully
  • noun
  • Division of a book
  • Ratio of something, e.g. 3 of gin, 1 of tonic
  • A line in a person's hair, made with a comb
  • Character an actor plays on stage, movie, or TV
  • Some, but not all of a specific thing
  • Role in causing something to happen
  • verb
  • To make a line in a person's hair, by using a comb
  • To move two things apart creating a space
  • To leave someone, or to break off a relationship

have

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US / həv /

UK / hæv /

A1
  • verb
  • To drink, smoke, eat or use something
  • To experience the effects of something
  • To organize an event, or join in an activity
  • To own, possess, or hold something
  • To cause to happen or produce a particular effect

information

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US / ˌɪnfəˈmeɪʃn /

UK / ˌɪnfɚˈmeʃən /

A1
  • noun
  • Collection of facts and details about something

almost

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US / 'ɔ:lməʊst /

UK / ˈɔlˌmost, ɔlˈmost /

A1
  • adverb
  • Only a little less than, nearly, not quite

simplicity

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US / sɪm'plɪsətɪ /

UK / sɪmˈplɪsɪti /

C1
  • noun
  • Being easy to understand or use

know

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US / nəʊ /

UK / noʊ /

A1
  • verb
  • To be familiar with a person or place, thing
  • To feel sure or be convinced about something
  • To discover or be aware of something
  • To be able to distinguish
  • To have knowledge of things

could

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US / kəd /

UK / kʊd /

A1
  • other
  • Past form of 'can' to mean have ability
  • Used to ask for something politely, or to offer

behind

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US / bɪˈhaɪnd /

UK / bɪˈhaɪnd /

A1
  • adjecitve
  • Concerning a later or slower time than expected
  • Being in a losing position in a sporting event
  • Being in the past; old fashioned
  • adverb
  • Remaining
  • noun
  • The part of the body that one sits on
  • preposition
  • At or toward the back of someone or something
  • Supporting or helping someone

sound

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US / saʊnd /

UK / saʊnd /

A1
  • adjecitve
  • Sensible, dependable and reliable
  • Unbroken or undisturbed, as of sleep
  • Firm or solid in structure
  • Sane; not mentally ill
  • Clearly reasoned; involving sense, good judgment
  • noun
  • Unique quality that characterizes a style of music
  • Waves traveling in air or water that can be heard
  • verb
  • To seem or appear to be, from what was said
  • To say in a clear deliberate manner
  • To make a noise, e.g. to ring a bell

relax

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US / rɪˈlæks /

UK / rɪˈlæks /

A1
  • verb
  • To calm or quiet yourself, or stop worrying
  • To release the tightness in muscles
  • To make a rule or law less strict

per

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US / pə(r) /

UK / pɚ /

A2
  • preposition
  • In the manner directed or suggested
  • For each; during each

definitely

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US / ˈdefɪnətli /

UK / ˈdefɪnətli /

A2
  • adverb
  • Without question; beyond doubt

cool

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US / ku:l /

UK / kul /

A1
  • adjecitve
  • Steady and calm when facing difficulties
  • Almost cold; not warm or hot
  • Smart or stylish in a way (young) people admire
  • Unfriendly in an indirect way; distant
  • verb
  • To make something decrease in temperature
  • (Of an emotion, etc.) to become less strongly felt

amazing

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US / ə'meɪzɪŋ /

UK / ə'meɪzɪŋ /

A2
  • adjecitve
  • Surprising in a pleasing way
  • verb
  • To cause wonder; to surprise completely

struggle

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US / 'strʌɡl /

UK / ˈstrʌɡəl /

A2
  • noun
  • Strong efforts made to do something difficult
  • verb
  • To try very hard to do something difficult

situation

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US / ˌsɪtʃuˈeɪʃn /

UK / ˌsɪtʃuˈeʃən /

A1
  • noun
  • Place, position or area that something is in
  • Circumstance or condition surrounding an event
  • An unexpected problem or difficulty

difficult

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US / 'dɪfɪkəlt /

UK / ˈdɪfɪˌkʌlt, -kəlt /

A1
  • adjecitve
  • Hard; not easy; you need to work hard to do it

system

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US / 'sɪstəm /

UK / ˈsɪstəm /

A1
  • adjecitve
  • Working in an organized, logical way
  • noun
  • Set of organized, planned ideas that work together

much

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US / mʌtʃ /

UK / mʌtʃ /

A1
  • adjecitve
  • Very; to a high level or degree
  • adverb
  • A lot; large amount; a high degree of
  • Nearly; basically
  • On many occasions; often
  • noun
  • A large amount; a great quantity

fact

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US / fækt /

UK / fækt /

A1
  • noun
  • Something that is known or proved to be true

extremely

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US / ɪkˈstri:mli /

UK / ɪk'strimlɪ /

B1
  • adverb
  • In a way that is much more than usual or expected

time

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US / taɪm /

UK / taɪm /

A1
  • noun
  • Speed at which music is played; tempo
  • Point as shown on a clock, e.g. 3 p.m
  • Number of hours, minutes needed to do something
  • Occasion when something happens
  • Period or occasion that something occurred
  • Period in history or the past
  • Something measured in minutes, hours, days, etc.
  • How long an event takes; duration
  • verb
  • To check speed at which music is performed
  • To choose a specific moment to do something
  • To measure how long an event takes, e.g. a race
  • To schedule something to occur at a specific moment

through

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US / θru: /

UK / θru /

A2
  • adjecitve
  • having finished using or doing something
  • adverb
  • From the beginning of something until the end
  • preposition
  • Over, in, across an entire thing or place
  • Allowing you to pass between, or to
  • By a particular way or process; by the use of

penetrate

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US / ˈpenɪtreɪt /

UK / ˈpɛnɪˌtret /

B1
  • verb
  • To enter or pass through something
  • To gain a market in a new area or country
  • To spread through many parts of something
  • To gain an understanding of something

for

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US / fə(r) /

UK / fɔr,fə /

A1
  • preposition
  • Used to show the purpose, or need of something

control

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US / kən'trəʊl /

UK / kənˈtrol /

A1
  • noun
  • A device designed to operate a machine
  • Participant in experiment that is left untouched
  • Act to dominate or command; make manageable
  • A law limiting the growth or spread of something
  • A place which overseas or manages e.g. a factory
  • verb
  • To direct or influence the behavior of something

middle

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US / 'mɪdl /

UK / ˈmidl /

A1
  • adjecitve
  • Equal distance from extremes
  • noun
  • Place that is halfway between two things

benefit

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US / 'benɪfɪt /

UK / ˈbɛnəfɪt /

A2
  • noun
  • Good result or effect, something advantageous
  • verb
  • To have a good effect or be helpful

algorithm

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US / 'ælɡərɪðəm /

UK / ˈælɡəˌrɪðəm /

B2
  • noun
  • A step-by-step problem-solving feature

yourself

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US / jɔ:ˈself /

UK / jʊrˈsɛlf, jɔr-, jor-, jə- /

A1
  • pronoun
  • Reflexive form of 'you', used for an emphasis

specifically

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US / spəˈsɪfɪkli /

UK / spəˈsɪfɪkli /

A2
  • adverb
  • As regards a particular thing; closely related to
  • In particular

start

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US / stɑ:t /

UK / stɑrt /

A1
  • noun
  • First time or place that a thing exists; beginning
  • First opportunity to achieve something, e.g. a job
  • Sudden action or movement because you are scared
  • other
  • Beginning of something in place or time
  • verb
  • To do, be or happen for the first time; begin
  • To turn something on

oxytocin

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US / ˌɒksɪ'təʊsɪn /

UK / ˌɒksɪ'toʊsɪn /

B2
  • noun
  • Hormone secreted by the posterior pituitary gland (trade name Pitocin); stimulates contractions of t

just

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US / dʒʌst /

UK / dʒʌst /

A1
  • adjecitve
  • Proper or appropriate; as is deserved
  • Doing or being what is right or fair
  • Legally correct; having enough evidence
  • adverb
  • Almost; nearly
  • Exactly at the time of
  • Exactly (the same as, like)

cycle

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US / ˈsaɪkl /

UK / ˈsaɪkəl /

A2
  • noun
  • Series of regular and repeated actions
  • Bicycle, bike
  • verb
  • To go through a series of events repeatedly
  • To ride on a bicycle

wave

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US / weɪv /

UK / wev /

A2
  • noun
  • Movement of sound, air or energy
  • Deep and strong emotion that is suddenly felt
  • Slightly curved shape in hair
  • Frequency of movement of objects together
  • Up and down movement of water in a lake or sea
  • Signal with your hand to say hello or goodbye
  • verb
  • To cause to move side to side or back and forth
  • To swing back and forth as a result of the wind
  • To move your hand or arm to say hello or goodbye

think

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US / θɪŋk /

UK / θɪŋk /

A1
  • verb
  • To have an idea about something without certainty
  • To have an idea, opinion or belief about something

help

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US / help /

UK / hɛlp /

A1
  • noun
  • Something given to enable a person to do something
  • Assistance given to someone in need
  • Someone who makes something easier or possible
  • verb
  • To act to enable a person to do something; assist
  • To make something better or less difficult

any

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US / 'enɪ /

UK / ˈɛni /

A1
  • adjecitve
  • One, or some, no matter which
  • pronoun
  • One (thing) of many; some

where

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US / hwɛə /

UK / hwɛr, wɛr /

A1
  • conjunction
  • At or in the place which
  • In whatever place
  • pronoun
  • Word you use to ask the location of something

dhea

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US / /

UK / /

A1
  • abbreviation
  • Dihydroepiandrosterone.

call

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US / kɔ:l /

UK / kɔl /

A1
  • noun
  • A order or request for action
  • The sound an animal makes, often when in danger
  • A correct prediction, e.g. a decision in a game
  • A short visit to a place or person
  • A decision by a referee or umpire in a game
  • verb
  • To make a request or order for action
  • (Animal) to make sounds to warn of danger
  • To announce the date of an election
  • To make a judgment about something
  • To give someone or something a name
  • To guess in advance the result or outcome
  • To visit a place or person for a short time
  • To phone someone
  • To speak, announce or shout in a loud voice

autonomic

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US / ˌɔ:tə'nɒmɪk /

UK / ˌɔ:tə'nɒmɪk /

A1
  • adjecitve
  • (Of nervous system) involuntary or unconscious

major

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US / 'meɪdʒə(r) /

UK / ˈmedʒɚ /

A2
  • adjecitve
  • Main league; esp. referring to American baseball
  • Important, serious, or large in scope, size
  • noun
  • High-ranking officer in the army
  • Main subject you study at university
  • verb
  • To study a particular subject at university

lot

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US / lɒt /

UK / lɑt /

A1
  • noun
  • What happens to a person in life from chance; fate
  • A group of people seen together
  • Item for sale at an auction
  • Small area of land used for a purpose e.g. parking

hopefully

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US / ˈhəʊpfəli /

UK / ˈhopfəli /

A2
  • adverb
  • In a manner wishing something to happen

breath

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US / breθ /

UK / brɛθ /

A2
  • noun
  • Air you take in and out of your body

and

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US / ənd /

UK / ənd, ən,ænd /

A1
  • conjunction
  • Used to refer to two or more things
  • Plus; in addition; on top of that
  • Used to introduce an action that follows another

base

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US / beɪs /

UK / bes /

A2
  • noun
  • Place military personnel live, train, and operate
  • Bottom part of an object that touches a surface
  • Unit of counting, e.g. 10 for counting
  • Most important idea or ingredient to add others
  • Origin or start from which something came
  • Main place where an organization or a person works
  • verb
  • To use as the starting point or origin for
  • To have as the main location for (company, etc.)

back

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US / bæk /

UK / bæk /

A1
  • adjecitve
  • Farthest from the front e.g. in a classroom
  • adverb
  • Have returned to a place you were before
  • noun
  • The part of a chair that the upper body leans upon
  • Location at the rear of something
  • The reverse of side something
  • Area on the rear of your body
  • verb
  • To bet money on something
  • To go backwards in a car
  • To support and encourage someone or some cause

share

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US / ʃeə(r) /

UK / ʃɛr /

A2
  • noun
  • Part-ownership in a property, business or company
  • Part of a company you own, shown by a certificate
  • verb
  • To divide something between two or more people
  • To allow others to use your things equally
  • To give information, etc. to someone

out

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US / aʊt /

UK / aʊt /

A1
  • adverb
  • No longer stylish (e.g. fashion)
  • Away from home, business, or the usual place
  • In a direction/movement away from inside or center
  • noun
  • Act when a batter cannot continue playing
  • verb
  • To tell people a secret

over

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US / 'əʊvə(r) /

UK / ˈovɚ /

A1
  • adverb
  • Finished; no longer happening
  • Towards the ground/away from a standing position
  • noun
  • A set of six consecutive balls bowled in cricket
  • other
  • Finished
  • preposition
  • Showing the relation when a thing is above another
  • On or covering something
  • Above or across something
  • More than you need
  • From one side to the other
  • In the direction of; toward

from

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US / frəm /

UK / frʌm, frɑm,frəm /

A1
  • preposition
  • Starting at a particular place, time or level

two

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US / tu: /

UK / tu /

A1
  • number
  • 2

put

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US / pʊt /

UK / pʊt /

A1
  • phrasal verb
  • to make a light stop shining by pressing or moving a switch
  • verb
  • To move or place a thing in a particular position
  • To rate something in importance or value
  • To write or say something in a certain manner

completely

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US / kəmˈpli:tli /

UK / kəmˈpliːtli /

A1
  • adverb
  • In every way or as much as possible

serotonin

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US / ˌserəˈtəʊnɪn /

UK / ˌserəˈtoʊnɪn /

A1
  • noun
  • Compound that is in blood

variability

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US / ˌveəriəˈbɪləti /

UK / ˌvɛrɪəˈbɪlətɪ /

B1
  • noun
  • (Statistics) degree scores depart from the mean

something

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US / ˈsʌmθɪŋ /

UK / ˈsʌmθɪŋ /

A1
  • adverb
  • In some degree or measure
  • noun
  • a person or thing of some value or consequence
  • pronoun
  • Thing that is not yet known or named
  • Approximately

keep

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US / ki:p /

UK / kip /

A1
  • noun
  • Large, strong tower in the middle of a castle
  • Money spent on you so you can live in a place
  • verb
  • To continue doing something; not to stop
  • To stop balls going in a goal in sports
  • To not give back or return something
  • (Of food) to not spoil or not rot
  • To take possession of something to own, e.g. a pet
  • To have and continue to hold something
  • To do something that you have promised or agreed
  • To stay in a certain place or condition
  • To maintain the rules

attentive

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US / əˈtentɪv /

UK / əˈtɛntɪv /

B2
  • adjecitve
  • Thoughtful and considerate
  • Paying attention to; concentrating on

fitness

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US / ˈfɪtnəs /

UK / ˈfɪtnɪs /

B1
  • noun
  • Good physical condition; being in shape

another

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US / əˈnʌðə(r) /

UK / əˈnʌðɚ /

A1
  • adjecitve
  • One more, but not this
  • determiner
  • One more added
  • pronoun
  • One more (thing)

rest

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US / rest /

UK / rɛst /

A1
  • noun
  • Time when one relaxes, sleeps, or is inactive
  • State in which there is a lack of motion
  • Part of something remaining after some was used
  • verb
  • To stop working or avoid activity to recover
  • (Of dead person) to lie in a grave
  • To lean, support or place something against
  • To not be tired because you had enough sleep

unfortunately

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US / ʌnˈfɔ:tʃənətli /

UK / ʌnˈfɔːrtʃənətli /

B1
  • adverb
  • In a way that is to be regretted; unluckily

the

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US / ðə /

UK / ðə /

A1
  • article
  • Used to refer to something already mentioned
  • Used to show there is only one of something
  • determiner
  • Used to describe all of a family

rate

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US / reɪt /

UK / ret /

A1
  • noun
  • Current price or cost of something
  • Speed or frequency of events over time
  • verb
  • To assess something or consider its qualities

let

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US / let /

UK / lɛt /

A1
  • verb
  • To allow someone to do something
  • Introducing a suggestion to do something together
  • To rent a house, etc. to others

little

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US / 'lɪtl /

UK / ˈlɪtl /

A1
  • adjecitve
  • Being short in length of time
  • Not great in size, amount, or degree; small
  • Being very young or younger than others
  • adverb
  • By an amount or degree that is not very much
  • Not often; rarely
  • noun
  • A person's name

state

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US / steɪt /

UK / stet /

A1
  • adjecitve
  • Concerning region within a country
  • noun
  • Region within a country, with its own government
  • Situation or condition something is in
  • verb
  • To say; declare as fact

deep

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US / di:p /

UK / dip /

A1
  • adjecitve
  • Complex and important
  • Extreme or intense
  • Going far down from the surface
  • Low in pitch, as a sound
  • adverb
  • At a certain distance beneath the surface

apparently

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US / əˈpærəntli /

UK / əˈpærəntlɪ /

A2
  • adverb
  • According to what you heard; from what can be seen

you

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US / jʊ /

UK / ju /

A1
  • pronoun
  • Person someone is speaking or writing to
  • Person or people in general

kind

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US / kaɪnd /

UK / kaɪnd /

A1
  • adjecitve
  • In a caring and helpful manner
  • friendly and considerate
  • noun
  • One type of thing

five

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US / faɪv /

UK / faɪv /

A1
  • number
  • 5

how

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US / haʊ /

UK / haʊ /

A1
  • adjecitve
  • To what degree? in what amount?
  • adverb
  • (Used to explain the way to do something)
  • exclamation
  • For what purpose or reason?
  • (Used to ask someone or something's condition)

hormone

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US / 'hɔ:məʊn /

UK / ˈhɔrˌmon /

B2
  • noun
  • Chemical produced by the body to control functions

also

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US / 'ɔ:lsəʊ /

UK / ˈɔlso /

A1
  • adverb
  • In addition; too; in a similar way

adrenal

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US / æd'ri:nəl /

UK / æd'ri:nəl /

C2
  • noun
  • Located at the top of the kidneys

click

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US / klɪk /

UK / klɪk /

A1
  • noun
  • The sound a computer mouse makes when you press it
  • A short, slight, and sharp sound
  • verb
  • To work well with someone or something
  • To press a computer mouse
  • To make a short, slight, and sharp sound

youtube

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US / 'ju:tju:b /

UK / 'ju:tu:b /

A1
  • transitive verb
  • Upload a video of (someone or something) to the video-sharing website YouTube.

suppress

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US / səˈpres /

UK / səˈprɛs /

B1
  • verb
  • To prevent the display of emotion or feeling
  • To use force to prevent something happening

make

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US / meɪk /

UK / mek /

A1
  • noun
  • Product made by a particular company; brand
  • verb
  • To arrange or prepare something e.g. dinner
  • To get to (a place) on time
  • To gain the status of (teacher, lawyer, etc.)
  • To create something by putting things together
  • To earn a certain amount of money at a job
  • To cause or force a person to do something
  • To cause something to happen or be formed

below

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US / bɪ'ləʊ /

UK / bɪˈlo /

A1
  • preposition
  • In a lower position, place, or level

body

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US / ˈbɒd.i /

UK / ˈbɑdi /

A1
  • noun
  • An object distinct from other objects
  • A group of people involved in an activity together
  • Main part of something
  • A person's physical self

three

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US / θri: /

UK / θri /

A1
  • number
  • Number 3

immune

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US / ɪˈmju:n /

UK / ɪˈmjoon /

B1
  • adjecitve
  • Having a special protection from, e.g. the law

word

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US / wɜ:d /

UK / wɚd /

A1
  • noun
  • Unit of language that has a meaning
  • Promise
  • Short remark or piece of information
  • verb
  • To express something by choosing particular words

this

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US / ðɪs /

UK / ðɪs /

A1
  • adjecitve
  • Used to indicate something already been discussed
  • Used to indicate something happening around now
  • adverb
  • An indication by a physical motion or gesture
  • A specific amount of
  • determiner
  • Person, thing, or idea near you
  • pronoun
  • Person, thing that has already been discussed

free

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US / fri: /

UK / fri /

A1
  • adjecitve
  • Living, happening without being controlled
  • Costing no money
  • Not working; not busy
  • verb
  • To release (e.g. bird) from a cage or prison

stressful

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US / ˈstresfl /

UK / ˈstrɛsfəl /

A2
  • adjecitve
  • Worrying; causing tension

stress

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US / stres /

UK / strɛs /

A2
  • noun
  • Emphasis on part of a word or sentence
  • Pressure on something or someone
  • A state of mental tension, worry due to problems
  • verb
  • To emphasize one or more parts of a word, sentence
  • To put pressure on something or someone
  • To say your opinion strongly
  • To be in a state of mental tension due to problems

pull

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US / pʊl /

UK / pʊl /

A1
  • noun
  • Act of breathing in smoke, as from a pipe
  • Force something has that draws other things to it
  • Using your hands to move something to you
  • verb
  • To breathe in smoke, as from a pipe
  • To hold something and move it toward you
  • To remove something by force

one

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US / wʌn /

UK / wʌn /

A1
  • pronoun
  • You; we; people in general; someone
  • The thing or person previously referred to
  • adjecitve
  • Used to refer to people generally
  • Being a strong example of (something mentioned)
  • number
  • Number 1

other

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US / 'ʌðə(r) /

UK / ˈʌðər /

A1
  • adjecitve
  • A thing different from that mentioned
  • determiner
  • (Something) else; not the first (one)
  • pronoun
  • Being the one and only thing of that category

love

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US / lʌv /

UK / lʌv /

A1
  • noun
  • Person's name
  • A very strong feeling of affection
  • The person you care very deeply about
  • Strong, deep emotional and sexual attraction
  • verb
  • To care for and like someone very strongly, deeply
  • To like doing very much; enjoy greatly
  • To feel a strong emotional and romantic attraction

into

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US / 'ɪntə /

UK / ˈɪntu /

A1
  • preposition
  • Moving or going inside something
  • In the same direction as; in the direction of
  • So as to become; taking the state of

extract

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US / 'ekstrækt /

UK / ɪkˈstrækt /

B1
  • noun
  • Essential ingredient of a natural thing
  • Part taken from a longer written work
  • verb
  • To get a substance out of a plant, etc.
  • To get a person to share secret information
  • To remove something by pulling or cutting
  • Introduction to Video Content
  • In this video, the speaker shares a technique for quickly pulling yourself out of any stressful situation. This technique can also be used to help you sleep when you have too much stress. It is a completely free and simple technique that provides many benefits. The speaker claims that it is the fastest way to put you in a calm state. It can even increase your DHEA levels, which are important for adrenal hormones. It has been shown to improve immune defense and increase oxytocin, known as the love hormone. Additionally, it can help lower blood pressure, decrease pulse rate, and increase alpha wave brain waves, which promote attentiveness, calmness, and relaxation. It also supports neurotransmitters like dopamine and serotonin. The technique works by activating the parasympathetic nervous system, which is responsible for rest and digestion. The speaker explains that heart coherence is about synchronizing the heart with the emotions and brain. By using a simple breathing technique, this method can induce a state of peace and calmness, facilitating sleep and other beneficial effects. The speaker recommends practicing this technique three times a day.
  • Subtitles section
  • I'd like to share with you on how to pull yourself out of any stressful situation extremely quick.
  • You can also definitely use this if you're struggling to sleep at night or you're trying to go to sleep but you have too much stress.
  • But I'm going to show you a technique that's completely free.
  • It's very simple.
  • It's very quick and it has many, many benefits.
  • It's the fastest thing that I know of to put you in a calm state.
  • It can actually even help increase your DHEA, which is kind of the precursor for all of your adrenal hormones.
  • It has been shown to improve immune defense and increase oxytocin, which is kind of like the, they call it the love hormone or the hormone that helps you bond with another.
  • And it's a major pleasure hormone too.
  • It can help lower your blood pressure, decrease your pulse rate, and increase something called alpha wave, brain waves, which will help you feel attentive, calm, and totally relaxed.
  • It'll also support your neurotransmitters, specifically dopamine and serotonin.
  • Basically, it will put you in a state of parasympathetic balance, okay?
  • The parasympathetic nervous system is part of the autonomic nervous system, and it is the thing that is called rest and digest.
  • It is the mode where your body gets into that help calm down that sympathetic nervous system.
  • And this is based on a recent book that I'm reading called Heart Coherence Three Sixty Five.
  • And let me explain what that means, that heart coherence.
  • It's a fancy word for synchronizing your heart to your emotions, your heart to your brain.
  • And there's quite a bit of science behind this, but it's basically a simple breathing technique to put you in a state of peace and calmness that will help you sleep and help you rest and do a lot of other cool things.
  • Three means three times a day.
  • Six means six breaths per minute.
  • And so you're going to slow down your breaths a little bit.
  • And five indicates five minutes.
  • So basically you have this certain pattern of breathing, which is six repetitions per minute, and you're going to do that for five minutes.
  • three times a day.
  • So that's the simplicity of it, okay?
  • So apparently the research that's done on this wavelength that you're creating, this wave of breathing pattern, creates some really amazing things to your nervous system.
  • In fact, you probably already have learned this from other videos that I've done, but this makes it really, really simple.
  • And I like the book because he gives the science behind it.
  • And of course, I'm going to just add one little thing, which will make sense.
  • So you have to make sure that it's controlled breathing.
  • You have to make sure that it's deep and it's even.
  • And then you want to breathe through your stomach.
  • So you just kind of stick it out and in so you could have a nice deep breath using your diaphragm.
  • But also I'm going to add my own little two cents to this.
  • I want you to breathe through your nose because that way you'll get a little bit more CO₂ to extract more oxygen.
  • And what's interesting is you need CO₂ to allow oxygen to penetrate deeper into the cells.
  • So this really sounds just so simple and it's like almost, can it really do that?
  • But oh my goodness, I mean there's been many times where in the middle of night I'll wake up for some reason and start to think about something or some stress and then I will start breathing, slowing it down, breathing in,
  • Breathing out and it pulls me right out of that stress, allows me to go back to sleep.
  • Also, getting to sleep at night.
  • You can start doing this breathing, keeping very even in and out, six cycles per minute.
  • That can help you get to sleep.
  • And there's a really cool device called HRV, heart rate variability.
  • that I hopefully, at the time you're watching this, have some more information about, I'll put a link down below, to basically measure where you are on the heart rate variability, which has a lot to do with these two systems, the sympathetic and the parasympathetic.
  • So you have a tool to measure where you're at, and then you can improve it over time, because this breathing technique is one of the things that will improve and increase
  • HRV, which is heart rate variability, which has a lot to do with your health reserve and your fitness reserve.
  • Now, because of the censoring and the suppressing of the algorithms on YouTube, it's becoming more difficult to find my content.
  • And there's a lot of content that I cannot put on YouTube, unfortunately.
  • So to make sure you have full access of all my information, go to drberg.com and subscribe to my newsletter by clicking the link down below in the description.
  • I will see you on the other side.