Explore every episode of the podcast The Calm Cockpit Podcast

Season 2

Monday Briefing 19

Perfectionism can be a powerful motivator, but when the drive to get everything right turns into a need to control every outcome, it can leave us frustrated, overwhelmed, and stuck. In this Monday Briefing, we hear a clip from former Royal Australian Air Force fighter pilot and leadership expert Christian “Boo” Boucousis on the perfection death spiral, the difference between perfection and excellence, and how a thoughtful debrief can turn imperfect performance into an opportunity to learn.

This week, when something doesn't go the way you planned, try a four-step debrief:

Objective: Define the explicit standard or standard of perfection set prior to the task.

Reality: Honestly recognize what actually occurred (acknowledging that reality fell short of perfection).

Curiosity: Analyze how to get closer to the objective next time by tracing the chain of decisions without emotional self-flagellation.

Action: Execute the operational adjustments in the next cycle.

The goal isn't to excuse mistakes or lower your standards. It's to replace self-criticism with curiosity, identify what you can control, and take one concrete step toward better performance.

 

Links:

From Fighter Pilot to Fulfilling Life: A Framework for Leadership and Life with Christian “Boo” Boucousis   Full Episode 

Calm Cockpit Website-drop us a line in our Contact Form

 

Season 2 Episode 21

 

What can pilots learn from the cockpit about living, leading, and performing at their best? On this episode of The Calm Cockpit, we talk with Christian “Boo” Boucousis about applying the aviator mindset beyond flying. We explore why high performers often struggle with perfectionism, control, and burnout in their personal lives, and how aviation’s emphasis on planning, adaptability, and debriefing can help. Boo shares practical frameworks for replacing goals with clear destinations, learning from the gap between intention and reality, and pursuing excellence without demanding perfection.

Christian “Boo” Boucousis is a former Royal Australian Air Force F/A-18 Hornet pilot and mission commander who flew more than 1,000 missions during an 11-year military career. After being medically grounded, he went on to build successful businesses, including CTG Global, and became an entrepreneur, executive coach, and high-performance leadership expert.

 He is the author of The Afterburner Advantage, On Time On Target, and Flawless Leadership: The Perfect Book for the Imperfect Leader. Through his work, Boo helps leaders and teams apply the lessons of high-performance aviation to achieve sustainable results in business and life.

 

Links:

Boo’s Primary Website: The biggest myth in leadership is that the best leaders have it all figured out. They don’t. They’ve just stopped trying to. Most executives are running an invisible operating system that says: if you’re not perfect, you’re failing. So they grip tighter, work later, and bottleneck every decision. Flawless Leadership names that cycle and gives you the system to break it.

 

The Afterburner Advantage: How a small team of fighter pilots transformed 3,500 companies and helped an NFL team win the Super Bowl  

 

On Time On Target: How Teams and Targets Can Cut Through Complexity and Get Things Done . . . The Fighter Pilot Way

Season 2

Briefing 18

 

Zone 2 cardio is everywhere right now—but is it actually worth the hype? In this Monday Briefing, we look at cardio through a different lens: not just for heart health or longevity, but as a practical tool for stress relief, mood support, and mental performance. Drawing on research from Johns Hopkins, a peer-reviewed study on aerobic exercise and mood, and Andrew Huberman’s explanation of Zone 2 training, this episode explores why even a small, realistic dose of steady movement may help you feel more energized, regulated, and ready to handle the demands of flying—and life. You’ll come away with a simple way to think about cardio as a mental-performance tool, plus a few low-pressure ideas for adding more movement to your week without turning it into one more thing you have to “get right.”

 

Links:

The effects of a single aerobic exercise session on mood and neural emotional reactivity in depressed and healthy young adults: A late positive potential study

The Truth Behind ‘Runner’s High’ and Other Mental Benefits of Running | Johns Hopkins Medicine

How & Why to Get Weekly "Zone 2" Cardio Workouts Dr. Andrew Huberman

 

Season 2 Episode 20

Aviation careers rarely follow a straight line. In this episode, corporate pilot and flight instructor John Niehaus shares the unexpected turns in his own aviation journey—from graduating into the 2008 financial crisis and building hours as a CFI, to flying for the airlines, charter operations, and ultimately corporate aviation. Along the way, he learned that adaptability, relationships, and a willingness to say “yes” to unexpected opportunities can matter just as much as having a carefully mapped-out career plan.

 

You’ll learn how to think about short-term sacrifice versus long-term sustainability, why quality of life belongs in your “compensation package,” and how to build an aviation career that fits your actual life—not someone else’s definition of success. John also shares lessons on mentorship, networking, leaving jobs without burning bridges, and staying open when the path ahead looks nothing like the one you originally planned.

 

 

Season 2

Monday Briefing 17

 

In today's busy world, it is easy to forget that one of our daily tasks, is to allow for rest and play. We get caught up in all the things we need to accomplish, and then proceed to lather, rinse, repeat. So consider this your permission to reward yourself with some time off, and we think you will find, your skills, your brain, and your nervous system will thank you.

Season 2

Bonus Episode

 

Take a few minutes to pause, breathe, and reset with this guided meditation from Avi Gordon, originally featured in Season 2, Episode 19 

Whether you’re preparing to fly, coming down after a demanding day, or simply need a moment to reconnect, this short practice offers a chance to step out of the mental noise and return to the present moment.

 

Links:

Avi Gordon Wellness: guided meditations, courses, and coaching 

Season 2 Episode 19 (corrected issue after 45 min)

 

What if meditation could function like a simulator for the mind? Meditation teacher, coach, and author Avi Gordon joins us to explore how a simple meditation practice can help pilots train attention, recover from mistakes, regulate emotions, and respond more skillfully when things don’t go according to plan.

 

From bounced landings and checkride pressure to perfectionism, breathing techniques, and the power of a five-minute daily practice, you’ll learn practical ways to recognize when your mind has wandered, interrupt unhelpful mental spirals, reset after a mistake, and bring greater focus and self-awareness into the cockpit.

 

Avi is a coach, meditation teacher, author, and professional interviewer who has spent decades exploring awareness and presence. His background spans international and special education across four countries, and he previously served as Director of the Integral Yoga Teachers Association and host of the Integral Yoga Podcast.

 

Today, his coaching and teaching combine meditation, self-inquiry, and thoughtful conversation to help people bridge practical achievement with inner well-being—not as an escape from reality, but as a way of meeting reality more skillfully.

 

Links:

Avi Gordon Wellness: Personal coaching, meditation courses, and library of guided meditation practices for enhanced well-being, confidence, relationships, forgiveness, healthy eating and a wide variety of goals. 

Season 2

Bonus Episode

Monday Briefing 16

The first days of a new season or school year come with energy and pep. But eventually the enthusiasm wanes, the days blur together, and even another trip around the pattern can start to feel like a grind. This Monday Briefing explores a little side hustle of performance training: intentional things we can listen to that help break up the log jam when we feel stuck, re-energize our brains, and keep us moving toward our performance goals.

You’ll discover three unexpected must-listens for pilots this fall — neuroscience and performance strategies, humor and storytelling, and music for cognitive cross-training — plus one powerful recommendation that involves listening to absolutely nothing!

 

Links:

Huberman Lab : Neuroscience, learning, focus, sleep, stress, neuroplasticity and science-based tools for everyday life. 

 

Cabin Pressure : John Finnemore’s BBC radio comedy about MJN Air.

 

Blue Rondo à la Turk : Dave Brubeck Quartet, from Time Out

 

Calm Cockpit Website: Submit feedback here! 

Season 2 Episode 18 (sort of)

 

As a new school year gets underway, we’re bringing back this conversation about succeeding in aviation training without losing sight of why you started flying. Whether you’re heading back to the classroom, flight school, or pursuing your next rating, these reminders about mindset, pressure, resilience, and finding joy still apply. It originally aired during Season 1 in September 2025 and has been one of our most popular episodes. Enjoy! 

Show Notes: 

Aviation training is more than earning ratings—it’s a marathon of growth, resilience, and professionalism.This episode explores the mental framing, strategies, and support systems that help aviation students thrive, with special focus on our college aviators.

The discussion covers the unique “pressure cooker” environment of aviation training, from the high stakes of performance and peer influence to managing expectations and reframing failure. The conversation highlights the importance of self-awareness, building a strong support network, and embracing mentorship. Practical strategies for self-care, professionalism, and decision-making are shared—reminders that today’s choices shape the career opportunities of tomorrow.

We’ll discuss how students can broaden their horizons beyond airline careers, noting the vast opportunities in corporate and other aviation sectors. Above all, we’ll remind students–and ourselves–about the importance of joy: amidst the stress and challenges, the ultimate goal is to have fun and find fulfillment in flying.

This episode is a must-listen for student pilots, aviation program participants, and anyone pursuing further ratings who wants actionable tools for success—without losing sight of why they started flying in the first place.

 

Links:

Is Collegiate Flight for You? 

Episode of the More Right Rudder Podcast with Kyle Jehnzen, collegiate faculty instructor at Western Michigan University. We talk about the differences between collegiate 141 and other types of flight schools and what might make that route the right thing for a perspective pilot. We also chat about the benefits of working for a college as a flight instructor and what led Kyle to a career as a academic instructor in aviation and how to follow in his footsteps if you feel it might be right for you.

Season 2

Bonus Episode

Monday Briefing 15

 

As we enter into fall, we start to see a season of change. School starts again, jobs change, people move in and out of our lives. I urge you to take a second, and a breath, and realize that change can be for the good. No matter if it is purposeful, or through circumstance, change can be hard, but it can make you into the next great version of yourself.

Season 2 Episode 17

What happens when a student pilot stops accepting “that’s just the way it is” and starts looking for better solutions? In this episode, you’ll learn how entrepreneur and private pilot DeRonte Craig used his marketing expertise to creatively overcome the financial barriers of flight training, earning his private pilot certificate in just three months.

He shares why flying 5–6 days a week accelerated his learning, how “showing up” created an unexpected opportunity, and what aviation can learn from entrepreneurship about solving problems differently.

DeRonte also takes us inside Check Ride Coach, the AI-powered conversational tool he created to help pilots prepare for the oral portion of their checkride. You’ll learn why verbalizing answers can strengthen knowledge consolidation, how scenario-based questions can move pilots beyond rote memorization, and why practicing concise answers may be just as important as knowing the material.

At its core, this is a conversation about preparing not just to know the answer, but to retrieve and communicate it when the pressure is on.

 

About DeRonte Craig: DeRonte is a private pilot, entrepreneur, educator, mentor, and international speaker. He earned his degree from Bowie State University and studied Innovation and Entrepreneurship at UC Irvine. He is the founder of Nine27 and the creator of Check Ride Coach, and he is the author of Life Lessons from the Left Seat: A Student Pilot’s Guide to Flying and Living Better.

Resources

DeRonte Craig: DeRonte Craig's website

Life Lessons from the Left Seat: DeRonte's free pilot guide

Season 2

Bonus Episode

Monday Briefing 14

In this Monday Briefing, you’ll discover three books that offer practical insights into managing self-interference, handling pressure and resistance, sharpening attention, and staying present in the cockpit.

The Inner Game of Tennis by W. Timothy Gallwey Learn how to get out of your own way and reduce the mental interference that can undermine performance.

The War of Art  by Steven Pressfield Explore how fear, procrastination, and self-doubt can show up in training and how to keep doing the work anyway.

Present Moment Wonderful Moment by Thich Nhat Hanh Discover simple practices for returning your attention to the present moment, especially when stress or distraction takes over.

Three books. Three lessons for pilots: get out of your own way, face the resistance, and come back to the present moment.

 

Links:

 

The Inner Game of Tennis: The Classic Guide to the Mental Side of Peak Performance by W. Timothy Gallwey 

“A Zen classic” (The Washington Post) about achieving the state of “relaxed concentration” that’s not only the key to peak performance in tennis but the secret to success in life itself—now in a 50th anniversary edition with an updated epilogue and a foreword by NFL coach Pete Carroll

The War of Art: Break Through the Blocks and Win Your Inner Creative Battles by Steven Pressfield 

A succinct, engaging, and practical guide for succeeding in any creative sphere, The War ofArt is nothing less than Sun-Tzu for the soul. What keeps so many of us from doing what we long to do? Why is there a naysayer within? How can we avoid the roadblocks of any creative endeavor—be it starting up a dream business venture, writing a novel, or painting a masterpiece?

Bestselling novelist Steven Pressfield identifies the enemy that every one of us must face, outlines a battle plan to conquer this internal foe, then pinpoints just how to achieve the greatest success. The War of Art emphasizes the resolve needed to recognize and overcome the obstacles of ambition and then effectively shows how to reach the highest level of creative discipline.

Think of it as tough love . . . for yourself.

 

Present Moment Wonderful Moment: Mindfulness Verses for Daily Living by Thich Nhat Hanh (Author), Mayumi Oda (Illustrator)  

Developed during a summer retreat at Plum Village, Thich Nhat Hanh's meditation center, these charming short verses were collected to help children and adults practice mindfulness throughout the day. The verses, or gathas, are designed to make everyday activities such as washing the dishes, driving the car, or turning on the television opportunities to return to a state of mindfulness. As exercises in both meditation and poetry, gathas are very much in keeping with the Zen tradition: the gatha helps readers become attuned to each action, and at its conclusion, even the most mundane activity is imbued with heightened awareness. Reciting these poetic yet practical verses helps readers slow down and savor every moment. Nhat Hanh’s warm, thoughtful commentary provides insight and inspiration.

Season 2 Episode 16

 

Learn how professional pilots manage risk before it becomes a problem. In this episode, you'll discover practical Threat and Error Management (TEM) strategies that can improve your decision-making, reduce workload, and strengthen your safety margins. You'll learn how to identify and trap threats before they escalate, create effective personal minimums, use mental rehearsal to stay ahead of fear and stress, manage cognitive bandwidth with automation, and avoid the subtle traps of normalization of deviance. Whether you're a student pilot or a seasoned aviator, these tools can help you make better decisions both in the air and on the ground.

Our guest is Mike Jesch, a senior Boeing 787 captain, flight instructor, and the 2026 National FAA Safety Team Representative. With more than 40 years of aviation experience, Mike has trained pilots at every level, from general aviation to the airlines. He is a passionate advocate for pilot proficiency, recurrent training, and the FAA WINGS program, and shares the lessons, habits, and mindset that help pilots build a lifetime of safe flying.

 

Links:

Mike Jesch’s YouTube Channel:  A great channel that speaks to pilot groups on a range of topics, including: Airspace; Flight Instruments; EFBs; ATC Communications; Emergencies; and more. With all the instrument flying experience he's gathered his favorite subjects are in that realm, including; IFR flight planning, regulations, charts, navigation equipment, and more.

The Schiff Show with Mike Jesch: A World War II Tragedy That Can Save Your Life. WINGS credit available.

Season 2 Bonus Episode

Monday Briefing 13

 

In this week's Monday Brief, discover one of the most memorable lessons ever shared on The Calm Cockpit Podcast: there are only two speeds in aviation—slow and screw up.

This deceptively simple philosophy challenges the instinct to rush and demonstrates why deliberate, methodical action leads to greater safety, fewer errors, and often no loss of time at all. You'll learn why the perception that hurrying saves time is often an illusion, and how adopting a calmer operational tempo can improve both performance and decision-making.

The featured clip comes from Brian Schiff, a seasoned captain for a major U.S. airline with more than 21,000 hours of flight time and experience in over 100 aircraft types. A 40-year Gold Seal Flight Instructor, FAA Safety Team Representative, and former FAA-designated examiner, Brian is widely respected throughout the aviation community for his engaging, practical teaching style and his unwavering commitment to advancing aviation safety for pilots at every level. In this excerpt, Brian shares the fascinating origin story behind his now-famous mantra, explaining how a real-world airline experience forever changed his perspective on operational tempo, time management, and cockpit decision-making.

You'll also explore how this philosophy extends well beyond the flight deck. Learn why the habits you build in everyday life often become the habits you rely on under pressure in the cockpit, how slowing down can reduce stress and improve situational awareness, and simple ways to practice intentionality before your next flight. Whether you're a student pilot or a seasoned aviator, this episode offers one practical mindset shift you can begin using immediately.

 

Link:

Say Again: Communication,Crew Resource Management, and Cockpit Safety with Brian Schiff from Season 2 Episode 8 of The Calm Cockpit Podcast

 

Season 2 Episode 15

 

Summer flying brings unique challenges that go far beyond comfort. In this episode, we explore how heat and dehydration can quietly erode pilot performance, slow reaction time, impair memory, reduc situational awareness, and increase fatigue.

Small aircraft cockpits can become significantly hotter than the outside air, placing additional stress on the body and triggering a physiological "fight or flight" response that pulls valuable mental resources away from flying the airplane. We discuss why high temperatures should be treated as a legitimate operational risk—just like fatigue or weather—and why pilots and instructors alike need to recognize the signs before performance begins to suffer.

You'll also learn practical, science-backed strategies to stay ahead of the heat, including why hydration starts the day before your flight, how electrolytes help your body absorb water more effectively than water alone, and why sipping consistently beats chugging at the last minute. We share simple ways to keep cooler in the cockpit through clothing choices, cooling techniques, and smarter scheduling, along with the importance of establishing personal temperature minimums to guide go/no-go decisions.

Whether you're a student pilot, flight instructor, or experienced aviator, these tips will help you protect your health, sharpen your performance, and fly more safely during the hottest months of the year.

Links

Monday Briefing: Hydration Strategies for Clear Thinking and Steady Energy

Everything you need to know about hydration, originally aired on the Calm Cockpit Podcast March 2026

 

Free Fly Apparel-Heatwave performance clothing

LMNT-Science Backed Electrolytes  Super salty! But have nice and portable single serve packs for flight bags; can adjust the salt to your taste. 

Smart Water Bottle- LARQ Bottle

 

Season 2 Bonus Episode

Monday Briefing 12

This briefing focuses on daily supplements and digital tools designed to enhance a pilot's mental clarity, physical recovery, and stress management. We all want to study, test, fly, and exercise better, but in today's world we are inundated with influencers telling us this special substance is going to solve all our problems.  Here are some Calm Cockpit suggestions on where to start, and how to cut through the noise.   Top Five Recommended Supplements (w/Links)

• Creatine: Ranked as the top recommendation, it is highlighted for its mood-boosting potential and its ability to help build lean muscle and new neural pathways. While it can raise creatinine levels in blood tests, the host notes it does not necessarily indicate negative kidney function.
• Ashwagandha: This root-based supplement is used to lower cortisol and stress levels, effectively "rounding the corners" of high-stress situations. Users should be aware of potential initial stomach sensitivity.
• Nootropics (The Genius Brand "Consciousness"): Utilized specifically during high-intensity periods like check ride preparation or training, this formula contains ingredients like lion's mane and caffeine to boost focus and memory retention.
• Protein: Recommended for physical recovery and mental clarity, especially when integrated with a regular exercise routine.
• Green Drinks (Beyond Greens): A "superfood blend" used to supplement vegetable and nutrient intake for those who may not consume enough greens in their regular diet.

Supplementary Tools for Performance

• Binaural Beats: Using the Brain Wave app, these sounds are played through headphones to assist with focus, memory, and sleep by affecting brainwave patterns.
• Supplement Verification: The host uses the Supco app to scan supplement barcodes, which helps verify brand quality, check for natural ingredients, and identify potential negative interactions between different supplements.

Season 2 Episode 14

 

Grief is an inevitable part of life, but in aviation, it often remains unspoken. Whether it's the sudden loss of a colleague or the death of a loved one, grief can affect focus, decision-making, performance, and well-being in profound ways. In this episode, you'll learn how grief impacts the brain, why healthy compartmentalization is different from emotional suppression, and practical strategies pilots can use to stay grounded during difficult times. You'll also discover tools for managing grief bursts, supporting others through loss, and recognizing when it's time to step back from flying and prioritize healing.

 

Joining us is Nikki Smith, a death doula, grief coach, and host of the podcast Good Grief. Nikki specializes in helping individuals and families navigate end-of-life, loss, and bereavement with compassion and clarity. Together, we explore the unique challenges aviators face when coping with loss, the barriers that often prevent pilots from seeking support, and why acknowledging our mortality can ultimately help us live—and fly—with greater purpose and resilience.

 

Links:

 

Nikki Smith’s Website: Grief coaching, staff support, death doula services, blog, and resources on death and dying 

Good Grief with Nikki the Death Doula: the podcast dedicated to demystifying and de-stigmatizing grief with compassion and humor

 

Journaling Prompts for Pilots: these journaling prompts will help give you a concrete, private, and meaningful way to work through your grief. Provided to us from Nikki, download the PDF and try five minutes of journaling; it's a fantastic method and well worth your time.

 

Season 2 Bonus Episode

Monday Briefing 11

 

Your flight bag is full of tools to help you fly safely—but what about the tools that help take care of the pilot? In this Monday Briefing, we share three simple apps we think every pilot should have: Water Llama for staying hydrated, MyFitnessPal for understanding how you're fueling your body and brain, and Insight Timer for managing stress and training your nervous system. None are aviation apps, but all can help support better focus, decision-making, and overall performance.

The key isn't perfection—it's consistency. Just as you rely on checklists and instruments in the cockpit, these apps provide objective feedback that makes healthy habits easier to build. Pick one app, try it for a week, and see what you learn. Small daily actions can make a big difference in how you feel—and how you fly.

 

Links:

 

Water Llama: Water tracker app & drink water reminder app

 

My Fitness Pal 280 million users and counting: log food, track macros, identify nutritional content of food, track work outs, etc...

 

Insight Timer: simple and clean interface plus guided meditations, breath work, relaxations, and meditation courses

 

 

Season 2 Episode 13

 

Breathing is one of the few systems in the body that operates automatically while also remaining under conscious control, making it a powerful tool for pilot performance and resilience. This episode explores how breathing influences stress, focus, alertness, recovery, and sleep, and why it serves as a bridge between the demands of the external environment and a pilot’s internal state. Listeners will learn how posture and breathing mechanics affect oxygen exchange, why nasal breathing offers important advantages, and how shallow chest breathing can contribute to anxiety and reduced concentration.

 

The episode introduces three practical techniques pilots can use throughout the day: the Physiological Sigh for recovering from startle responses and high-workload moments, Coherent Breathing to improve heart rate variability and nervous system balance, and Triangle Breathing for downshifting after long duty days and preparing for restorative sleep. The conversation also explains the role of heart rate variability (HRV) in resilience and how regular breathing practice can help pilots maintain a healthy window of tolerance, enhance recovery, and improve overall performance. Whether used before a flight, after exercise, or at the end of a demanding day, these simple, evidence-informed practices provide accessible tools for flying smarter and stressing less.

 

Links:

21 Day Hatha Yoga Challenge 2026—Over the course of these 21 mornings, we’ll explore postures, breathwork, and simple awareness practices to reconnect with the body, clear the mind, and establish a steady, supportive rhythm.

 

Five minute breathing exercise from the Huberman lab

 

How to retrain your breathing: from the University College, London hospitals NHS

 

Wim Hoff Method: breathing, cold exposure, and mindset

 

Yoga with Adrienne full playlist of breathing practices

Season 2: Bonus Episode

Monday Briefing 10

 

In this Monday Briefing, you'll discover why self-care is not a luxury or a reward for surviving a stressful week, but the foundation of a healthy, resilient, and meaningful life. You'll learn a practical definition of self-care that goes beyond the stereotypes of the wellness industry and focuses instead on the daily routines that provide maintenance of your body, mind, and emotions.

This episode offers a simple framework for building sustainable habits that support better decision-making, stronger relationships, and safer flying. You'll come away with a clear understanding of why small, consistent actions—like sleep, movement, nourishment, nervous system regulation, and meaningful connection—matter more than grand gestures, along with practical ideas for creating a self-care routine that fits into real life.

Season 2 Episode 12

 

In this episode we sit down with Chris Anderson, a Designated Pilot Examiner, corporate pilot, and 12-time NAFI Master CFI with more than 23,000 flight hours and over 3,500 practical tests to his credit. Drawing on decades of experience from the examiner’s seat, Chris offers an inside look at one of aviation’s greatest challenges: managing the stress and pressure of the check ride.

Together, we explore why check ride anxiety is so universal, why it seems to be increasing among today’s pilots, and how fear, self-doubt, and the pressure to perform can interfere with skills that have already been mastered. Chris dispels common myths about DPEs, explaining that the goal of a practical test is not perfection, but verifying that a pilot can operate safely and exercise sound judgment.

The conversation also dives into the psychology of "choking" under pressure and the importance of resiliency when things do not go exactly as planned. You’ll learn why a brief pause can restore clear thinking, how the nervous system affects performance in the cockpit, and why many pilots discover their best flying only after the fear of failure has passed.

Finally, we share practical tools to help regulate stress before and during a check ride, including breathing techniques, grounding exercises, effective preparation strategies, and the value of guided relaxation. Whether you are preparing for your first practical test or simply want to perform more confidently under pressure, this episode offers reassuring perspectives and actionable skills to help your true abilities shine through.

 

 

Links:

Blink: The Power of Thinking Without Thinking by Malcolm Gladwell

Blink is a book about how we think without thinking, about choices that seem to be made in an instant--in the blink of an eye--that actually aren't as simple as they seem. Why are some people brilliant decision makers, while others are consistently inept? Why do some people follow their instincts and win, while others end up stumbling into error? How do our brains really work--in the office, in the classroom, in the kitchen, and in the bedroom? And why are the best decisions often those that are impossible to explain to others?

 

Crosscheck Mental Performance Training with Tammy Barlette: Elevate your flying, master your mind.

 

Guided Relaxation and Mental Reset Meditations: found on the Bonus Page of the Calm Cockpit Podcast

Season 2: Bonus Episode

Monday Briefing 9 

In this Monday Briefing, we highlight all of the bonus episodes we have compiled for you over the last year and a half of the Calm Cockpit.

These episodes are exercises and deeper dives added to our normal show, so that you can use and find them by themselves. We also highlight the efforts of our guests like Sarah Gilbert, Lisa Danahy (https://createcalm.org/), and Dr. Beth Wagner who created special content just for our show.

We recently set up a spot directly on our webpage to highlight these special episodes (https://calmcockpit.com/bonus-episodes), though they of course can be found on any of the podcast feeds you normally find episodes.

Dr. Beth Wagner of the YouTube channel Movement and Function just created a video on her channel specifically to highlight vestibular and posture exercises just for pilots in reference to her episode on our show last year found here (https://calmcockpit.podbean.com/e/beth-wagner/).

We encourage you to watch her special video (https://www.youtube.com/watch?v=jTB-4gHwB5o), give the exercises a try, and make sure to like and follow her page! We appreciate her for supporting our show and you are listeners! 

Season 2 Episode 11

 

In this episode we explore the phenomenon known as “the yips” — the sudden breakdown of a deeply mastered skill under pressure. Whether it shows up in the cockpit, on a stage, on the golf course, the yips are not simply a matter of nerves or lack of talent. We unpack how anxiety, perfectionism, and over-control can interfere with procedural memory, causing the thinking brain to disrupt movements and decisions that normally happen automatically. The conversation examines why this struggle disproportionately affects experienced performers and how fear of repeating a mistake can spiral into a self-reinforcing cycle of tension, hyper-focus, and diminished performance.

Drawing from examples in aviation, professional sports, and music, this episode looks at practical strategies for recovery and resilience. We discuss the role of breath regulation, nutrition, muscle relaxation, meditation, and attentional control in restoring flow and reducing conscious interference.

 

Most importantly, we examine the mindset shifts that help high performers break free from identity-based thinking — replacing “I failed” with “I am learning.” Calm is not the absence of anxiety; it is the ability to function skillfully in the presence of it

 

Stuff mentioned on this episode:

The Inner Game of Tennis: The Classic Guide to the Mental Side of Peak Performance

 

A Soprano on Her Head: Right-Side-Up Reflections on Life and Other Performances  

 

Crosscheck Mental Performance Training with Tammy Barlette: Elevate your flying, master your mind.

Season 2: Bonus Episode

Monday Briefing 8 

 

In this Monday Briefing, you’ll learn how your breath can become one of the most effective tools for improving focus, reducing stress, and staying calm under pressure in the cockpit. You’ll discover why slowing the breath can help regulate the nervous system, reduce tunnel vision, and improve decision making during high-stress moments. The episode also explores the connection between breathing patterns, anxiety, and mental clarity; including why breath work can feel difficult for some people at first.

 

Whether you’re a seasoned aviator or a student pilot, this briefing offers practical insight into using the breath to support better performance and greater calm.

 

Links:

Bonus Episode: Exhale Your Stress Breathing Exercise

In this special bonus episode, we’re joined by Sarah Gilbert, a Licensed Yoga for All Abilities Practitioner. Sarah guides us through a gentle, accessible breathing practice designed to sharpen focus, reduce stress, and ease anxiety.

This simple yet powerful tool is most effective when practiced daily. Be sure to find a quiet, safe space before you begin—this practice is not intended for use while driving or operating heavy machinery.

Take a few moments to settle in, and enjoy this calming reset.

Season 2 Episode 10

In this episode we sit down with Nate Ehlers of Backseat Pilot to explore how flight instruction is evolving for the next generation of aviators. 

From his own in-flight emergency that sparked the idea for Backseat Pilot, Nate shares how the company grew from cockpit reference tools into a full-scale resource for CFI candidates. We discuss why so many aspiring instructors waste valuable time reinventing lesson plans, and how structured systems can help candidates focus on what really matters; learning to teach, communicate, and lead from the right seat.

We also dive into the future of aviation education, including how AI can be used to sharpen oral exam prep, improve teaching delivery, and create realistic mock check ride scenarios without replacing human instructors. Nate explains the balance every instructor must learn between allowing mistakes and maintaining the “safety bubble,” plus what students should look for when choosing a flight school or instructor. 

If you’re pursuing your CFI, mentoring students, or simply curious where aviation training is headed, this conversation offers a smart look at the resources and mindset that supports aviation educators to achieve the highest standards with maximum efficiency. 

 

Link and Discount Code:

Nate is giving listeners a super-generous 20% off all products from The Backseat Pilot! 

Find everything you need to help support your CFI checkrides and to teach future students: from CFI lesson plans, annotated Airmen Certification Standards, reference cards, CFI prep courses, this is the real deal. Nate provides CFI training that gets you ready for the real world with three ways to support you through your training, from ongoing community practice, to small group focused prep, to one-on-one coaching. No matter where you are in your CFI journey, there's a spot for you at Backseat Pilot. 

 

https://thebackseatpilot.com/

20% discount code: CalmCockpit

 

Season 2: Bonus Episode

Monday Briefing 7

This episode breaks down what it actually takes to build a mindset that drives consistent performance—not just temporary motivation. Instead of chasing positivity, the focus is on developing mental control, disciplined execution, and a system that makes outperforming others inevitable.

 

Get Comfortable in the Uncomfortable, and be your best!

Season 2 Episode 9

 

In this episode we explore how pilots can navigate failure, recover faster, and build the kind of resilience that supports long-term success in aviation. 

We’ll discuss check ride failures, perfectionism, and the myth of the flawless aviator. You’ll hear why one setback is rarely career-ending, how many top pilots have failed along the way, and why those struggles often create stronger instructors and safer professionals.

Failure is reframed not as a personal flaw, but as the gap between expectation and reality—a moment that often triggers a powerful stress response. We break down why setbacks can feel so overwhelming, how they affect performance, and why nervous system regulation must come before mindset shifts. From timed recovery periods to practical tools like the “worry appointment,” this conversation offers pilots a healthier way to process mistakes without letting them define the future.

The episode closes with a powerful reminder: success and failure are two sides of the same coin. What matters most is how you respond, what you learn, and your willingness to keep moving forward.

 

Links:

Self-determination theory: A quarter century of human motivation research. Great article from the American Psychological Association with research links and in-depth discussion of the theory in practice.

 

 

Season 2: Bonus Episode

Monday Briefing 6

 

In this Monday Brief,  we explore how motivation really works, and why so many high performers still find themselves feeling stuck. Drawing on Self-Determination Theory (SDT), developed by psychologists Ryan and Deci, the conversation breaks down the three essential drivers of human performance: autonomy (feeling in control of your choices), competence (feeling capable and effective), and relatedness (feeling connected to others).

 

When these needs are met, motivation becomes internal and sustainable; when they’re not, even the most driven individuals can lose momentum, especially if they’re relying on external rewards like money, status, or recognition.

The episode offers practical ways to get “unstuck” by rebuilding these three needs through small, intentional actions. Whether it’s reclaiming autonomy through values-based decisions, restoring competence with quick, achievable wins, or strengthening relatedness through connection and service, the focus is on simple nudges that create real traction. The takeaway: peak performance isn’t about pushing harder—it’s about realigning with what actually drives you, and making small moves that bring you back into sync.

 

Links:

Self-determination theory: A quarter century of human motivation research

Season 2 Episode 8

 

In this episode we sit down with Brian Schiff to break down what Crew Resource Management (CRM) really looks like in practice—and why it matters for every pilot. From the cockpit of a student pilot to a major airline flight deck, CRM is about using all available resources—people, tools, procedures, and mindset—to operate safely and effectively.

Brian shares a powerful guiding principle about how to pace a flight for optimum safety, how communication failures often come from assumptions, and why a message isn’t complete until it’s clearly read back and confirmed. We’ll also explore practical strategies for managing task saturation, buying time when things feel rushed, and staying mentally ahead of the airplane.

You’ll hear actionable techniques like using plain English when needed, requesting delay or vectors without hesitation, and recognizing your stress level before it impacts performance. Whether flying solo or with a crew, this episode reinforces the importance of clear briefings, assertiveness, and taking full ownership as pilot in command.

 

About Brian Schiff Brian Schiff is a seasoned captain for a major US airline with over 21,000 hours of flight time and experience in more than 100 aircraft types. A 40-year Gold Seal flight instructor and FAA Safety Team Representative, he has also served as an FAA-designated examiner. Brian is widely respected in the aviation community for his engaging, practical approach to teaching and his commitment to advancing aviation safety for pilots at every level.

 

Links:

The Schiff Show TV: a live aviation safety program by Brian Schiff that breaks down real-world accidents into practical lessons for pilots. It blends case studies, procedures, and interactive elements to improve decision-making and promote safer flying. Games, prizes, and FAA WINGS credit available, as well!

Brian Schiff's Website, Captain Schiff.com: all of his writing, many podcasts, shows, and tons of resources applicable to all pilots

 

"Final Approach to Tragedy: Checklist and Discipline Gone Wrong": Schiff Show episode featuring John Niehaus

Season 2: Bonus Episode

Morning Briefing 5

 

In this Monday Briefing, John talks about his observations representing his company at a career fair talking to pilots in training about the amazing career they have ahead of them. So many times we are asked to pick a lane in aviation and stick with it, which seems to drive anxiety higher during a time where students have enough to worry about already. Goals and visions can change, remember it's ok to pick something, and it's also ok to then pick something different later. Finding a path that makes you happy, makes you a safer pilot!

Season 2 Episode 7

 

The origin story of all things April 1 and the classic shenanigans that occur on this prank-ish day. 

Season 2: Bonus Episode

Morning Briefing 4

In this Monday Briefing we explore how something as simple—and often overlooked—as posture can directly influence pilot performance, energy, and mental clarity. Poor alignment creates unnecessary tension that inhibits breathing, circulation, and neurological signaling, while the body’s natural state of alignment supports focus, mood regulation, and efficient movement. 

 

The Five-Point Reset offers a quick, practical way to return to that state by bringing awareness to the feet, hips, spine, shoulders, and head—releasing tension instead of forcing rigidity—so the body can function as it was designed. This short, repeatable reset fits seamlessly into a pilot’s day, whether in the cockpit or between tasks, and with consistent use becomes a reliable tool for managing stress, sharpening attention, and maintaining steady, high-level performance when it matters most.

 

Links:

Calm Cockpit Podcast Website

Literary Aviatrix: Liz Booker

Season 2 Episode 6

 

In this episode we explore the powerful intersection of literacy, storytelling, and resilience in aviation through the insights of Liz Booker, a retired U.S. Coast Guard commander, helicopter pilot, and diplomat whose career demonstrates that writing is far more than a secondary skill—it is a true force multiplier. In a profession that often emphasizes technical precision, the ability to communicate clearly and think deeply becomes a defining edge, opening doors to leadership opportunities, strengthening decision-making, and shaping the broader aviation conversation. Writing sharpens thought, and sharp thinking translates directly to calm, confident communication in high-stakes environments, making it an essential tool for pilots who want to elevate both their performance and their influence.

Beyond professional advancement, this conversation highlights how writing and long-form reading create the “mental white space” pilots need to process stress, manage complexity, and build lasting resilience in a high-demand environment. From journaling as a way to offload mental pressure and reduce cognitive looping, to storytelling as a means of sharing real, unfiltered experiences, these practices foster clarity, emotional regulation, and stronger community connection. Just as importantly, the episode underscores the role of diverse aviation stories in shaping the future of the industry—because seeing someone who looks like you succeed makes the path forward feel possible. The takeaway is simple but profound: developing literacy is not separate from becoming a better pilot—it is a direct pathway to safer flights, stronger leadership, and a more grounded, resilient cockpit.

 

Links:

Literary Aviatrix-Liz Booker's amazing website

 

Air Facts Journal : share your story!

 

Season 2: Bonus Episode Morning Briefing 3

This episode explores why effective hydration is not simply about drinking more water but about understanding how fluids, electrolytes, glucose, and micronutrients work together to support cognitive clarity, emotional stability, and sustained energy in demanding environments like the cockpit. 

 

We’ll break down the physiology behind fluid absorption—including the sodium-glucose transport system in the small intestine that allows water to move rapidly into the bloodstream—and translate the science into practical strategies such as morning hydration with a small amount of salt and natural sugar, relying on nutrient-dense whole foods rather than high-sugar sports drinks, and using simple indicators and tracking to fine-tune your personal hydration strategy so that your body and mind remain steady, alert, and ready for high-performance decision making.

Links:

 

Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence - PMC

 

Electrolytes: Types, Purpose & Normal Levels

 

Subjective thirst moderates changes in speed of responding associated with water consumption

 

A drink of water can improve or impair mental performance depending on small differences in thirst

 

Effects of drinking supplementary water at school on cognitive performance in children

 

Effects of Changes in Water Intake on Mood of High and Low Drinkers

 

Paleovalley Essential Electrolytes

 

Literary Aviatrix-Liz Booker

 

LMNT | Zero Sugar Electrolytes | Paleo-Keto Friendly Hydration

Midlife Pilot Podcast

 

Season 2 Episode 5

 

Recurrent training isn’t a judgment of your identity as a pilot—it’s a sharpening of your craft. It can feel like a high-stakes verdict on your abilities but in this episode we reframe it for what it truly is; a training event. Whether you’re heading into a stage check in general aviation, a flight review, or a full professional recurrent training, it helps to remember that the goal isn’t perfection; it’s refinement. We'll explore the critical mindset shift from perfectionism to excellence. When pilots release the “death grip” and allow stress to become a performance enhancer rather than a threat, they access adaptability, clearer communication, and even enter into a flow state.

We break down the four pillars of optimized recurrent performance: mindset, psychological regulation, strategic preparation, and recovery rituals.

Instructors are watching your decision-making; they aren’t looking for flawless maneuvers, they want to see where your brain goes under pressure.

 

We discuss practical study strategies that prevent burnout, including paced preparation, personalized memory tools, and identifying your unique knowledge gaps well in advance. Most importantly, we examine how over-control diminishes performance—and how surrendering to the training process paradoxically gives you more command.

Finally, we address what happens after the training event. Sustainable performance requires intentional recovery: cognitive closure at the end of each day, physical release to metabolize stress, and realistic expectations that not every session will feel great. When approached with curiosity, humility, and strategy, it becomes one of the most powerful tools for flying smarter and stressing less.

Season 2: Bonus Episode Morning Briefing 2

  Key Highlights:   • The "I Get To" Mindset: John reframes the challenges of being away from home and family. Instead of viewing the job as a burden, he encourages pilots to see their badge swipe as an entry into another day of adventure and responsibility.   • The 1% Perspective: A reminder that less than 1% of humanity has ever experienced flight. John urges aviators to look out the window during their next trip—no matter how routine—and reconnect with the "why" behind their journey.   • Physiological Prep for Night Flights: Drawing from his research on fatigue, John discusses the importance of natural sunlight absorption through the eyes and skin (safely) to awaken the brain and prepare for evening operations.   • Combatting Fatigue and SAD: For those stuck in offices or dark sim centers, John suggests using natural blue light devices (not your phone) for approximately 20 minutes to improve mood, retention, and confidence while reducing stress.   • Fueling the Brain: A quick look at John’s pre-flight nutrition, including a "Gita-approved" avocado smoothie and a protein-rich sandwich to engage the brain for the duty day ahead. ----------------------------------------------------------------------------   Actionable Takeaways:   1. Seek the Sun: Before a night flight or a long shift, spend time in natural light to regulate your nervous system.   2. Blue Light Therapy: If natural sunlight isn't available, utilize a blue light source to help with Seasonal Affective Disorder (SAD) and general fatigue.   3. Practice Gratitude: Shift your internal dialogue from "I have to" to "I get to" to sustain long-term excellence.   Closing Thought "Taking care of yourself is not stepping back from excellence—it's how elite performers sustain it."

Season 2 Episode 4

Flight crews operate in one of the most physiologically demanding environments out there: long sedentary stretches, high cognitive load, circadian disruption, and unpredictable schedules. In this episode, we break down how to move away from all-or-nothing fitness thinking and toward a flexible, data-informed strategy that actually works in aviation. 

We explore why modern exercise science favors strength training and progressive overload over steady-state cardio for building resiliency, cardiac efficiency, and long-term metabolic health—especially for aging aviators who need to preserve explosive strength for operational readiness. We also talk about the “learning phase” of training, how neurological adaptation builds muscle memory, and why consistency—not intensity—is the real game changer.

On the nutrition side, we frame fueling like flight planning: fat loss requires a calorie deficit, protein intake matters (0.7–1.2g per pound of body weight for active adults), and fiber is often the missing piece. We discuss evidence-based supplements like creatine, why collagen is frequently misunderstood, and how tools like wearables from Garmin, Apple, Oura Health, and WHOOP can reduce friction in tracking. 

 

Most importantly, we emphasize strategic flexibility: pre-planning workouts around your duty schedule, letting operational chaos dictate rest days, and remembering that your health routine must bend with aviation life—not break because of it.

 

Helpful Links:

Mile High Health Club: Your hub for all of Lashae's offerings: workouts, nutrition advice, flight crew health courses, membership information and more!

Season 2: Bonus Episode 

New series from The Calm Cockpit designed to help you start off your week on a positive note!

High performance in aviation is evolving. In this Monday Briefing, we explore the growing recognition—seen clearly in this year's Winter Olympics—that peak performance and mental well-being are not opposing forces, but complementary systems. The old “rise and grind” mindset is giving way to a model of sustainable excellence, where visualization, deliberate rest, and active recovery are treated as professional requirements, not indulgences. 

We examine lessons from Olympic figure skater Gracie Gold, whose public success masked significant private struggle. Her story highlights how high-pressure cultures can normalize unnecessary suffering—and why world-class performance systems are now changing from the inside out. The International Olympic Committee’s introduction of “Calm Zones,” recovery spaces, and neutral welfare officers offers a compelling blueprint for how high-stakes professions like aviation can better support mental performance without lowering standards.

The takeaway for aviators is clear: small, intentional choices matter. Prioritizing rest, nutrition, movement, and mental training helps prime the brain for better habits under stress—and allows less helpful patterns to fall away. These Monday Briefings are designed to be a steady nudge, a reset between flights or duty days, reminding you that taking care of yourself is not stepping back from excellence—it’s how elite performers sustain it. Have a great week, and fly safe.

 

Mentioned in the show:

Boston Globe Article on Grace Gold and Olympics Mental Health Initiatives

 

Outofshapeworthlessloser: A Memoir of Figure Skating, F*cking Up, and Figuring It Out 

by Gracie Gold

 

Bonus Episode

 

Optimize Your High Performance & Neurological Resiliency

Do you need to compensate for lost sleep? Or maybe improve your brain’s ability to learn and retain information? Yoga Nidra is a practical and trainable recovery tool; allowing you to find deep relaxation and rejuvenation without that napping “groggy” feel. Rest isn’t always passive relaxation, it can be intentional neurological training that creates “mental white space” in the middle of demanding schedules. 

This practice supports nervous system regulation, clearer thinking, and improved resilience—helping you fly smarter and stress less, both in and out of the cockpit.

The short and sweet practice includes a simple environmental setup, a short structured breathing pattern (4–2–6), and a systematic body scan that releases tension from the toes to the top of the head. 

In your practice go for consistency over outcome: you don’t need to feel calm, relaxed, or “good” for the practice to work. Each repetition trains the nervous system, regardless of how it feels in the moment. 

Life and flying are already demanding, and recovery is not optional. With practice, a sense of steadiness and ease becomes portable, accessible anytime, and always as close as your breath.

Season 2 Episode 3

 

Aviation demands sustained focus, emotional regulation, and high-quality decision-making—yet many of us carry a quiet “recovery debt” from constant task-loading, long duty days, and a grind mindset that treats rest as optional. That's why we are dedicating a whole episode to the concept of mental whitespace.

 

We break down how skipping real downtime degrades executive function, narrows cognitive bandwidth, and keeps stress hormones elevated—conditions that erode safety margins long before they show up as obvious fatigue.

 

If you’ve ever felt “on edge” while thinking you were fine, this conversation will sound familiar.

We also offer practical, pilot-friendly strategies to restore performance and resilience without adding more to your to-do list. You’ll learn how to “try softer” by pairing effort with intentional ease, using tools like the Five-Point Reset, simple task-switching rituals to actually shut work down, and Yoga Nidra—an evidence-backed recovery practice shown to improve emotional regulation, motor skill retention, and neurological rest.

 

The takeaway is simple and actionable: treating recovery as human system maintenance isn’t just good for your health—it’s essential for clear thinking, consistent performance, and safer flying over the long haul.

 

 

Links to sources mentioned in show:

Drastically Reduce Stress with a Work Shutdown Ritual by Cal Newport: Great advice from MIT-trained computer science professor at Georgetown University. 

Clinical Benefits of Practicing Yoga Nidra Regularly like Reduced Mind-Wandering, increased dopamine, enduring improvements in brain functioning…

Research on How to Improve Motor Training with rest/meditation: Post-training Meditation Promotes Motor Memory Consolidation

Insomnia help research: Yoga nidra practice shows improvement in sleep in patients with chronic insomnia: A randomized controlled trial 

10 minute guided “Non-Sleep/Deep Rest” by Andrew Huberman

 

Bonus Episode (Season 2)

Whether you’re living out of a suitcase or looking to future-proof your health, this episode delivers clear, actionable guidance to help you stay strong, focused, and mission-ready. 

In this bonus episode airline pilot, mentor, and author Jeffrey “JJ” Madison shares how he successfully returned to the cockpit at age 60 after a 14-year hiatus—and the specific approach that made it possible. Drawing from decades of experience, JJ outlines practical strategies for maintaining physical strength, mental clarity, and emotional resilience amid the unpredictable demands of airline operations.

This conversation reframes pilot well-being as a professional performance requirement, not a lifestyle preference. JJ encourages pilots to train for life, treating aviation like a sport where fitness, recovery, and sleep are essential to safety, longevity, and consistency on the line.

In this episode, you’ll learn: Why functional fitness matters more than training for a single athletic goal.

How to maintain training consistency on the road with limited time and equipment.

Why strength training outperforms cardio for metabolism, immunity, and energy.

Practical airport and hotel nutrition hacks to avoid hidden sugars and excess calories.

How sleep hygiene and nervous system downregulation support recovery and decision-making.

Why rest, sweating, and recovery are critical to long-term performance.

How mindset and humor build mental resilience in high-stress aviation environments.

JJ also challenges the outdated stereotype of the “airline pilot body,” advocating for a new standard of strength, mobility, and professionalism that supports career longevity and safe operations.

Season 2 Episode 2

 

In this episode we welcome our first repeat guest, Jeffrey “JJ” Madison. A Harvard-educated flight instructor, mentor, airline pilot, aviation advocate, and author, JJ has accomplished something few pilots ever do—returning to the airlines at age 60 after a 14-year hiatus. His story, and the discipline behind it, underscores that personal accountability for our lifestyle choices is not optional in aviation—it’s a safety imperative. 

JJ reframes flying as an athletic performance, where physical conditioning, cognitive clarity, and deliberate recovery are not optional wellness habits but essential safety systems. In an operational environment shaped by altitude exposure, fatigue, disrupted circadian rhythms, and sustained decision-making demands, the pilot’s body and mind function as mission-critical components of the aircraft system.

The discussion connects fitness, sleep, nutrition, and mental health to real-world safety outcomes. Cardiovascular conditioning supports oxygen utilization and brain performance, while strength training and intentional recovery reduce fatigue-related errors over long duty days. Hydration and stable nutrition help prevent cognitive fog and energy crashes that degrade judgment, and unmanaged personal stress is identified as a leading human factors risk. By addressing physical and mental health proactively—before they manifest as distraction or impairment—pilots reduce operational risk, protect their medical longevity, and strengthen the safety margin for their crews and passengers.

 

Links:

YIKES! 100 Smart Pilots and the Dumb Things They Did Yet Lived to Tell About ‘Em   A Great Book for a Great Cause! Fueling the Next Generation of Aerospace Professionals. Every copy sold provides scholarships and equipment to under-resourced flight schools, Civil Air Patrol squadrons and STEM programs through the Victor Kilo Fund, a non-profit, aerospace education foundation.

Season 2 Episode 1

Aviation demands precision, resilience, and flawless execution—but what happens when the pressure to perform leaves no room to be human?

In this episode we explore the deep mission that motivated us to create this podcast: addressing a long-standing gap in aviation culture around mental, emotional, and physical wellbeing. Our conversation examines why stress, anxiety, fatigue, and fear are so prevalent among pilots—and why traditional “push through it” thinking no longer serves safety or performance.

To help us, we invited podcaster and guest expert Avi Gordon to guide the discussion. Along with his podcast skills, Avi is a mind-body coach, meditation teacher, and Director of the Integral Yoga Teachers Association. 

Avi helps us dig into the core paradox of pilot life: that the profound love of flying is inseparable from the fear of losing one’s career and identity. This fear drives perfectionism, discourages vulnerability, and often prevents pilots from seeking help—medical or otherwise. From training events to line flying, the pressure to appear flawless creates a constant “performance self,” leaving little space for authentic wellbeing.

 

You’ll hear why most mistakes aren’t caused by lack of skill, but by lack of presence—being stuck in future worry or past self-judgment. The episode reframes self-care not as a personal indulgence, but as a practical, safety-oriented performance tool that directly supports focus, decision-making, and consistency in the cockpit.

 

To put the discussion into action, Avi shares a simple, actionable framework pilots can actually use—without needing hours of meditation or lifestyle overhauls. His 8 Practical Tools for Pilot Wellbeing can be put into action immediately and yet provide profound results. 

 

This episode is an invitation to rethink what strength, professionalism, and peak performance really look like. It’s time to embrace the core concepts of self-care as part of aviation culture, turning pilot wellbeing into a prerequisite for every training and flight.

 

Helpful Links:

Avi's Coaching: Mind Body Coaching for Peak Performance 

Avi's Book: A Light in the Tunnel Audiobook and Paperback

Integral Yoga Podcast: Hosted by Avi. Discussions on yoga, spirituality, and conscious evolution

Avi's Newsletter Sign-Up

 

 

 

 

 

In this bonus episode join Yoga Therapist Lisa Danahy for a short mental wellness reset.

Designed for pilots and flight instructors with demanding schedules, this brief practice uses simple physical movement and controlled breathing to help calm the nervous system and release built-up tension—without requiring long meditation sessions or special conditions.

This resiliency reset is ideal for use between flights, before duty, or during transitions; supporting improved focus, emotional regulation, and steady presence throughout the day. By integrating short nervous system breaks like this, pilots can move from task to task with greater clarity, balance, and resilience. Perfect for when time is limited—but focus matters.

 

Create Calm: resources and more information about Yoga Therapist Lisa Danahy

 

 

Episode 25

In this episode Yoga Therapist Lisa Danahy explores the physiology of resilience and why true calm is not a personality trait, but rather a trainable skill. Drawing clear parallels between yoga, neuroscience, and aviation, Lisa explains how pilots can regulate stress responses in both acute emergencies and the cumulative pressure of long-term training.

Resilience is the body’s ability to move out of fear-based survival responses and return to clear, executive functioning—a capacity governed by the vagus nerve, the HPA axis, and the parasympathetic nervous system. The key is learning how to practice regulation during ordinary moments so calm becomes instinctive when it matters most.

We also discuss the limits of a perfectionist mindset and how to reframe our rigid thinking into a growth-mindset that prioritizes curiosity and learning.

Links:

The Schiff Show: Aviation Education Variety Show with legendary aviator Brian Schiff "Final Approach to Tragedy; Checklist and Discipline Gone Wrong" December 11 episode with John Niehaus. WINGS credit available!

Create Calm: Workshops, classes, and professional training that empowers children, educators, parents, and professionals with practical, evidence-based tools that support the well-being of the whole person—mentally, emotionally, and physically.

 

Creating Calm in Your Classroom: A Mindfulness-Based Movement Program for Social-emotional Learning in Early Childhood Education

 

What separates a calm cockpit from catastrophe? A recent study out of Griffith University in Australia is shedding new light on why some pilots handle in-flight emergencies better than others.

 

 

Episode 24

When you’re on duty while the rest of the world slows down, the emotional load can hit hard. Loneliness, fomo (fear of missing out), and the quiet ache of missing rituals that anchor you are common experiences to many pilots. 

In this episode we’ll share five counter-intuitive, highly practical strategies for navigating holiday duty with clarity and compassion. From acknowledging the “suck,” to scheduling a worry appointment, building small mission-based rituals, unhooking from old emotional stories, and finding connection through service, this conversation reframes holiday work as something you can approach with intention—not avoidance. 

Whether you’re in the cockpit, the cabin, or supporting others behind the scenes, these tools help you stay grounded, human, and connected—even from miles away.

Episode 23

In this episode of The Calm Cockpit, Dr. Beth Wagner—Doctor of Physical Therapy and vestibular specialist—shares science-backed strategies for keeping pilots physically ready, resilient, and confident in the cockpit. We cover proactive posture fixes, simple in-flight reset routines, practical vestibular training to reduce motion sickness and spatial disorientation, and accessible ways pilots can seek preventative care without triggering medical reporting. Dr. Wagner offers clear, actionable guidance to help pilots reduce pain, improve focus, and support long-term career health.

Dr. Wagner and Gita also discuss motion sensitivity and motion sickness in pilots.They share the specific protocol Gita–with Beth’s educational tools–is using to help train her midlife pilot brain to handle the sensations of flight and to proactively expose her system to motion in a safe environment. This has helped Gita decouple the physical sensation of movement from the anxiety of getting sick as well as provide exposure therapy on days where she isn’t flying. This discussion is a start at making a roadmap of ideas for other pilots of how to take the tools Beth provides and turn them into a real-world training tool.

 

Listen to This Episode If You Want To:

Prevent neck and back pain during long duty days Improve in-cockpit comfort, alertness, and focus Understand spatial disorientation and motion sickness Build a personalized wellness and movement routine Access PT support without jeopardizing flight medicals Strengthen your vestibular system through simple daily exercises

 

 

Links to Beth’s Website:

Movement & Function Physical Therapy

Videos mentioned in the show:

Beginner Vestibular Rehab Exercises- Motion Sensitivity, Imbalance, Vertigo 

Foam Roller Spinal Alignment

Body Scan Relaxation

Progressive Muscle Relaxation

 

Eye Massager Review

Episode 22

Every pilot knows how to prepare their aviation game for big events like checkrides and recurrent training; but how often do we focus on identifying and using the peak performance strategies that begin long before takeoff?

Drawing from neuroscience, physiology, and professional training principles, this episode reframes preflight preparation as a comprehensive human performance discipline; where physiological balance, cognitive efficiency, and emotional regulation are as essential as technical skill. 

We’ll outline five holistic and evidence-based strategies that build resilience, reduce anxiety, and enhance cognitive precision. Each of the five strategies targets key factors in optimizing our performance: hydration, a work-load reduction plan, meditation and visualization, getting outdoors, and food planning/ nutrition. 

By integrating these grounded, science-based preparation strategies, aviators can enhance self-regulation, situational awareness, and decision-making—ensuring we bring both technical proficiency and psychological readiness to every flight.

 

 

Links mentioned in the show:

Off The Farm-Premium Protein & Meal Bars

Dr. Stacy Sims’ TEDxTauranga Talk "Women are Not Small Men: a paradigm shift in the science of nutrition"

 

Mile High Health Club:workouts and nutrition for aviators from Lashae Bacon

 

Hydration for Peak Performance; podcast with Dr. Sims and The Proof with Dr. Hill

 

 

Outline/Script for Reverse Visualization Technique:

Reverse visualization is a mental performance technique used to speed up performance outcomes and also to cut through anxiety by training the mind for success.  It's useful for moments when a goal feels too overwhelming or monolithic, or when training starts to feel "blah" and so repetitive it feels like you'll never reach the finish line. 

This technique involves starting at the successful outcome and quickly tracing the key steps backward.

 

1. Identify and Picture the Successful Outcome The first step is to establish the desired goal as if it has already been achieved. This is your starting point for the reversal.

Make it Concrete: For a specific event, such as a check ride, visualize the immediate aftermath of success, such as standing with your instructor, shaking hands, and holding your new certificate.

Cultivate the Emotional State: This is a crucial element: you must actively cultivate the emotional state of the success, achievement, or result you desire. You must truly feel the certainty, calmness, and competent authority in your body. A visualization that uses neutral or flat emotion will not have the same impact on the brain.

Imagine Vividly: The visualization must be so vivid that it lights up the same areas of the brain as if you were actually performing the task. The goal is to convince your brain it's happening to promote neuroplasticity. (As an example of vividness, visualizing biting into a lemon should be strong enough to cause salivation.)

Use First-Person Perspective: See the experience happening as if you are in the plane or in the scenario, not from a third-person view.

2. “Walk the Target Back” ala Tammy Barlette aka The Reverse Sequence

After clearly establishing the successful ending, you walk the steps backward, often quickly, using key moments. 

Reverse Quickly: Visualize the sequence in reverse, similar to dragging a slider bar backward on a video stream, and do it relatively fast so that you don't get bogged down.

Pick Key Moments: You do not need to go through every single maneuver or detail. Instead, select a few key points. Example Sequence: Start with the moment of certification/hugging the instructor. Walk back to the successful landing. Walk back through the execution of maybe two specific maneuvers (e.g., steep turns, short field landings). Zip back to the pre-flight. Zip back to the moment you choose as your true starting point, such as sitting in your car or at your house the morning of the event. Reinforce the Feeling: During each reversed key moment, cultivate the feeling of certainty, calmness, and competent authority. Or, whatever your keywords are for how you want to feel and respond while flying.

3. Duration and Repetition Timing: The entire visualization typically requires only 5 to 7 minutes. Consistency: Practice this a few days in a row, then evaluate how you feel. Learning Curve: The visualization message may sink in quickly. For some, it only takes three or four times for the message to take hold, after which they may no longer need to do it. You are your own best teacher.

Additional Advice Self-Instruction: You can record yourself leading the script of the visualization and then listen back to it as a method of training your mind for success. It can be really powerful to hear this kind of script read by yourself; again, you are your own best teacher.

Like Henry Ford famously said, “Whether you think you can, or you think you can't--you're right.” 

So, train yourself to see–and then achieve–the outcome you desire.

As always, any questions or comments send us and email, we love to hear from you: calmcockpit@gmail.com 

 

 

Episode 21

 

In this episode, we sit down with Jim Schilling—a 20-year law enforcement officer, Operations Lieutenant in a Major Crimes Unit, and commercially certificated pilot preparing for his CFI checkride. Jim bridges two high-stress worlds: policing and aviation. Through his experience as a detective and peer support leader, he reveals powerful lessons about resilience, performance, and proactive mental wellness that every pilot can use.

Jim shares how his department built a systemic model for mental health—including annual therapy check-ins, peer support programs, and family wellness clinics—and how aviation can adopt similar approaches. He introduces the “stress bucket” analogy, explaining how cumulative stress builds over time and why we all need healthy ways to “dump it out.”

From using aviation as therapy to recognizing when not to fly, Jim underscores that self-awareness and training discipline are the true foundations of safety. His mantra says it all: “You don’t rise to the occasion—you fall to your highest level of education and training.”

We also explore why silence fuels stigma, how talking openly can save lives, and how aviation can evolve toward a culture of shared wellness and resilience.

Key Takeaways: Mental health isn’t weakness—it’s part of your system of readiness. The “stress bucket” reminds us to process trauma before it overflows. Even “aviation therapy” requires an I’M SAFE checklist. In a crisis, you fall to the level of your education and training—so train intentionally. Silence isolates; conversation connects.

 

Jim also shares his creative journey as host of Flying Midwest Podcast and AeroExploration, where he inspires others to find joy, perspective, and purpose through flight.

 

Follow Jim Schilling:  AeroExploration Podcast — YouTube  and Podcast Platforms Flying Midwest Podcast — homepage for Flying Midwest Media

Bonus Episode

Take a moment to shut off autopilot and use this guided meditation to train your ability to choose your focus, steady your mind, and carry calm clarity into your day.

This meditation is designed to train one of the pilot’s most essential skills—the ability to choose and sustain focus. 

The 20-minute practice leads you through five progressive phases: physical and mental preparation, setting a clear intention, controlled breathing with the 4-7-8 method, a core focus exercise centered on the breath, and a gentle conclusion that bridges meditation into everyday awareness. Rooted in deep practice and neuroscience, this meditation emphasizes gentle self-correction over perfection—helping you build calm clarity and steady focus whether you’re in the cockpit or navigating daily life.

General Tips for Success:

If you’ve ever tried to meditate, you’ve likely been told to “clear your mind” or “just breathe.” This advice, while well-intentioned, can quickly lead to frustration. The mind, by its nature, thinks. Trying to force it into a state of perfect emptiness often feels like trying to flatten a wave in the ocean—an impossible, exhausting task. You might conclude that you’re simply “bad at meditation.”

But what if the goal isn't an empty mind? What if meditation is less about achieving a perfect state of silence and more about learning a series of practical, concrete skills to manage your awareness? A single guided meditation can reveal a surprising number of these techniques, small but powerful lessons that reframe the entire practice. They show that meditation isn’t a mysterious state you fall into, but a skill you build through learnable, actionable steps.

Here are four ideas to explore from this meditation session; these ideas reveal the practical mechanics of training your attention—and they have little to do with forcing your mind to be blank.

 

1. Your Focus Starts in Your Feet

This meditation begins with a simple, physical act: setting your feet. Place them hip-width apart and ensure they are evenly balanced on the floor. This isn't just about getting comfortable; it's a strategic first step in directing your awareness.

Of the 27,000 nerve endings in the body, a large number of them are in the hands and the feet. By consciously setting your feet up, you begin to cue the nervous system that it is time to train the awareness but in a relaxed way. This simple physical adjustment acts as a powerful signal, grounding your attention in the present moment through tangible sensation. It’s a profound, counter-intuitive insight: before you can effectively direct your mind, you must first anchor your body.

2. The Surprising Power of a Longer Exhale

Once settled, begin a specific breathing technique known as 4-7-8 breathing: inhaling for a count of four, holding for seven, and exhaling for a count of eight. While many breathing exercises exist, the key to this one lies in a simple ratio: the exhale is twice as long as the inhale.

This extended exhale is a direct, physiological command to the body. It actively signals the nervous system to relax, gently easing you out of a state of stress or mental busyness. It’s a deliberate tool, not a passive observation of the breath. This practice activates the vagus nerve--a cranial nerve that extends all the way into your vital organs--which is responsible for activating your parasympathetic nervous system, putting you in a state of relaxed attention.

 

Please prioritize gentleness and and finding a breath pace that feels good for you; this is more important than a rigid adherence to the counting.

If at any time the breath feels rushed or pinched, find a pace of breathing that feels more suitable for you. Always adjust and accommodate.

3. You're Not Failing When Your Mind Wanders

Here is the most liberating lesson for anyone who has struggled with a "busy mind" during meditation. The goal is not to stop thoughts from arising. It is normal for our thoughts to come and go. The real practice is in how you respond when they do.

Practice neutrally observing the thoughts, gently give it a label—"thinking, judging, worrying"—and then guide your awareness back to the breath. The work isn't in achieving perfect, unbroken focus.

The work is the act of returning. Each time your mind wanders and you gently bring it back, you are successfully performing the core exercise of the meditation: strengthening your ability to refocus.

It's enough to sit to watch the breath, notice the thoughts and then come back to the breath.

Give yourself permission to reframe the experience of distraction. A wandering mind isn't a sign of failure; it is the very opportunity to practice the foundational skill of meditation.

4. The 'Firm Resolve' That Changes Everything

Before the core practice of watching the breath, this practice begins with a crucial, often overlooked step: setting an intention. Your intention is not as a fleeting wish, but rather a deliberate act of mental direction. Let your mind set a firm resolve for the rest of your practice, for this mediation we will use "may I be calm and clear."

You may use any intention that speaks to your personal goals. No matter what, make you intention firm and solid so that it can direct your mind. This is what elevates the practice from passive sitting to active training. By making the resolve firm and solid, you are forging a tool—kinda of like a rudder for your attention. It creates a clear objective that your mind can return to, giving it a distinct purpose and direction for the entire session.

Meditation is not a test of perfection but a practice of gentle course correction. The true skill lies not in achieving a permanent state of stillness, but in the repeated, kind act of noticing, guiding, and returning. It's in grounding your feet, extending your breath, refocusing your attention, and setting your resolve.

Enjoy, experiment, and happy meditating!