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10 Free Exercises

Practice NVC

Master the key distinctions of Nonviolent Communication with our interactive exercises. No account required.

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Learning path through the 4 steps of NVC
Self-empathy illustration
Module 0Start here5 min

Preliminary Self-Empathy

Connect with yourself before communicating. 5 minutes to fill your tank.

"We can only offer empathy when our own tank is full." — Marshall Rosenberg

Start here to connect with yourself before practicing the OSBD process

O - Observation

Observation or Judgment?

Learn to distinguish objective facts from interpretations and evaluations.

5 minEasy
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S - Feeling

Feeling or Pseudo-feeling?

Identify real feelings vs judgments disguised as feelings.

5 minMedium
New
S - Feelings

Emotions Wheel

Explore the NVC emotional vocabulary and discover the feelings-needs connection.

10 minEasy
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B - Need

Need or Strategy?

Distinguish universal needs from specific means to satisfy them.

5 minMedium
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B - Need

What Need is Hidden?

Identify the underlying universal need behind each feeling.

7 minMedium
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D - Request

Request or Demand?

Formulate open, concrete, and negotiable requests.

5 minMedium
Course
♡ - Listening

Empathic Listening

Practice listening with presence: distinguish empathy, advice, sympathy, and reassurance.

10 minMedium
Course
♡ - Listening

The 4 Ways of Hearing

Choose how to hear a message: Jackal inward/outward or Giraffe inward/outward.

10 minHard
Course
♡ - Empathy

Guess Feelings & Needs

Develop your empathy by guessing what the other person feels and needs.

8 minMedium
Course
âš  - Pitfalls

12 Non-Empathic Responses

Identify the 12 types of responses that block empathy according to Marshall Rosenberg.

10 minMedium
Course
OSBD - Full Process

Reformulate with Empathy

Transform aggressive phrases into authentic NVC expressions using the OSBD process.

10 minHard
Course
OSBD - Full Process

Complete OSBD Scenario

Apply all 4 steps of the NVC process on realistic situations, step by step.

15 minHard
Course
♡ - Gratitude

Express Gratitude in NVC

Learn to express heartfelt gratitude by sharing the observation, feeling, and need that was met.

5 minEasy
New
B - Need

The PLATO Rule

Master the PLATO rule to identify whether you are expressing a universal need or a specific strategy.

10 minMedium

Deepen Your Practice

Anchor your learning with daily practice tools.

Daily PracticeGuided MeditationsEmotional Journal
70+ Universal NeedsComplete CNV Guide10 NVC PostulatesResponsibility & Language
Needs
Step 6 of 6
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