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How do we use the Present Perfect Continuous Tense?

This tense is called the Present Perfect Continuous tense. There is usually a connection with the present or now.

We use the Present Perfect Continuous to talk about:

Present Perfect Continuous for past action just stopped

We use the Present Perfect Continuous tense to talk about action that started in the past and stopped recently. There is usually a result now.

I'm tired because I've been running.
past present future
!!!  
Recent action Result now  

Present Perfect Continuous for past action continuing now

We use the Present Perfect Continuous tense to talk about action that started in the past and is continuing now. This is often used with for or since.

I have been reading for 2 hours.
past present future
 
Action started in past. Action is continuing now.