The Calm Cockpit Podcast

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 wi...

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 gr...

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 regu...

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...

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...

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...

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 s...

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 every...

Episode 20

Episode Summary

In this episode of The Calm Cockpit, discover how meditation is a proven performance enhancement tool for pilots. Meditation is not an escape from the cockpit—it’s preparation for it. By training the mind to focus, recover, and reset, pilots build the same kind of precision and resilience internally that they rely on externally every time they take the controls.

This episode explores meditation as a critical, science-backed performance enhancement tool—extending far beyond simple stress management. The discussion reframes meditation as active mental training that enhances focus, compos...

Episode 19

When we think of aviation safety, we often picture pilots running through checklists, complex regulations, and layers of technical redundancy. While all of that is essential, it’s just the visible tip of the iceberg. The real foundation of safety lives in something much deeper—a hidden architecture of human factors, evolving threats, and mental resilience.

In this episode we move beyond the checklist to explore five surprising truths reshaping how we understand aviation security and safety. You’ll discover why business aviation isn’t just for billionaires, how the biggest threat to an airplane...

Episode 18

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 o...

Episode 17

What do ‘smart pilots’ and their mistakes teach us about mindset, mentorship, and resilience in the cockpit? Author and pilot Jeffrey “JJ” Madison joins us to share lessons learned, stories lived, and how humor–when intelligently used–can be an asset that improves safety across all levels of aviation.

Jeffrey is a Harvard-educated flight instructor, mentor pilot, author and airline pilot. He is also the author of Yikes: 100 Smart Pilots and the Dumb Things They Did Yet Lived to Tell About 'Em.

JJ shares his unlikely path into aviation, inc...

Episode 16

Burnout isn’t just about being tired—it’s a chronic state of stress that can affect even the most resilient high-achievers. This episode examines the realities of burnout: what it is, how to recognize it, and what recovery truly requires.

Burnout often shows up as more than exhaustion. Symptoms can include brain fog, cynicism, chronic fatigue that doesn’t respond to rest, emotional flatness, feeling guilty for relaxing, reduced performance, irritability, and even unhealthy coping strategies like using alcohol to try to release stress. High performers are especially vulnerable, as they can push through...

Episode 15

In this episode we team up with holistic psychiatrist Dr. Adrienne Adler-Neal to explore why mental health is not just a personal concern—it’s a professional imperative in aviation. We have an honest and refreshing conversation about the challenges regarding the long-standing stigmas around mental health in aviation, advocating for a culture of openness, compassion, and mutual support.

Dr. Adler-Neal also shares eye-opening insights into neuroplasticity, revealing how pilots can actively train their brains to become more resilient, focused, and adaptive under pressure.

Through simple, evidence-based practices like mindfulness, pilots can redu...

This episode features a restorative vision and body exercise, emphasizing techniques to alleviate head, neck, shoulder, and eye strain. These are perfect for the end of a long day or for a quick recharge during busy days. 

We’ll cover tips for proper posture and relaxation, then transition into slow, deliberate head movements that are coordinated with eye movements to promote muscular release and improved blood flow. You’ll learn a gentle massage technique for the eyes, designed to recharge the visual system and activate the parasympathetic nervous system for relaxation. The exercise concludes with a ment...

These simple exercises are designed to improve depth perception and peripheral vision, which can be beneficial for tasks like spotting traffic or landing in challenging conditions. 

The exercise involves focusing on five progressively distant points; first with sharp, "eagle-eye" focus to discern details, and then with a soft, receptive gaze while introducing peripheral distractions (like waving hands) to stimulate the visual cortex. This practice, which can be performed sitting, standing, or even walking, aims to enhance the brain's ability to process visual information related to distance and motion, thereby reducing visual clutter and improving overall visual acuity. Duration: 00:09:12

In this episode, you’ll discover simple but powerful eye exercises and self-care techniques designed to boost your visual health and ease eye strain. 

We start with a focus on good posture and relaxation—because how you sit and breathe really does make a difference. From there, you'll be gently guided through several massage techniques for the eye area that promote blood flow and soothe your tired muscles. From everyday eyestrain to tension headaches, these simple practices make a big difference.

Next up are a few easy eye movement exercises—side to side, up and down, a...

This episode features a set of eye exercises that do more than just support your vision—they also help sharpen your mental focus.

You’ll be guided through three different ways of seeing: a neutral gaze, a laser-sharp “eagle eye” focus, and a soft, open gaze that invites awareness from your entire visual field. These techniques are paired with a simple thumb exercise that shifts your focus between near and far points—helping train the eyes’ accommodative abilities.

Along the way, we talk about how your physical posture, mental state, and visual system are all deeply conne...

Episode 14

This episode features both the science and practice of improving one of the most vital—yet often overlooked—tools in a pilot’s toolkit: vision.

But this conversation goes far beyond just our eyesight.
You’ll learn how the visual system connects to the brain and impacts everything from sleep cycles and mood to stress management and even pain perception. We’ll explore how eye health plays a direct role for in-flight performance, and the science behind how we see, process, and respond to visual information in the cockpit.

The episode fe...

Episode 13

In this episode of The Calm Cockpit, we’re joined by Lashae Bacon; former U.S. Army pilot, certified personal trainer, and founder of Mile High Health Club, a wellness company designed specifically for pilots. Lashae shares powerful insights into how fitness, nutrition, and sleep work together to support peak performance, long-term health, and flight safety.

We dive into the unique challenges pilots face—irregular schedules, long hours sitting, and environmental stressors—and how small, consistent changes can lead to big results. From smart snack tips to movement hacks between flights, this episode is pac...

Episode 12   In this episode, we explore the powerful role that hearing and music play in an aviator's performance and well-being. From protecting your hearing to sharpening your listening skills for critical ATC communications, you’ll discover practical tools and protocols you can start using today.
Learn how music—and even silence—can help you sharpen focus, steady the nervous system, and bring balance to both your flying career and home life. We’ll also explore how sound impacts your brain and body, and how intentional listening can help you manage racing thoughts, enhance workouts, and find calm in the chaos...

Episode 11

In this episode of The Calm Cockpit, we sit down with Nick Smith, founder of Part Time Pilot Ground School, to hear how his bumpy ride through flight training became the spark for building one of the most accessible online ground schools out there. Nick shares the highs, lows, and honest moments of his aviation journey—and how those experiences now help student pilots save time, money, and a whole lot of stress.

We also dive into practical advice for navigating training with confidence; how to stay motivated when things get tough, why having a...

Episode 10

This episode explores the world of wellness “hacks” — the quick fixes, trending products, and biohacking promises often marketed as shortcuts to better health and reduced stress. Drawing on our unique expertise, we’ll critically examine which practices are truly effective, which are overhyped, and which may be doing more harm than good.

John--ever in search of an advantage--prompts Gita, a yoga and meditation educator, to evaluate various trends like ashwagandha, adaptogens, grounding bedsheets, mindfulness, meditation, and essential oils. The core theme revolves around separating genuinely beneficial practices--which are often rooted in established traditions and to b...

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.

We’d love to hear from you! Share your fe...

Episode 9

In this episode of the Calm Cockpit podcast, we sit down with Sarah Gilbert, a licensed Yoga for All Abilities® practitioner and experienced yoga teacher, who opens up about her personal journey of overcoming severe anxiety. 

We explore how pilots can recognize early signs of anxiety before it impacts performance, discuss when and how to seek community support, and learn a simple, scientifically supported breathing exercise that can help reduce anxiety in moments of stress. Whether you’re a pilot, aviation professional, or simply someone interested in managing anxiety, this episode offers both insp...

Episode 8 In this episode, we examine the essential connection between physical fitness, cognitive performance, and long-term health for pilots. We’ll discuss the common barriers to maintaining an exercise routine, such as time constraints and motivational challenges, and present evidence-based solutions tailored to the unique demands of a pilot’s career.

Key topics include the importance of incorporating brief and regular movement for metabolic health, the benefits of mind-body practices for enhancing focus, and the critical role of strength training in promoting neuromuscular health and longevity. 

Designed for aviation professionals, this conversation offers practical strategies to he...

Episode 7  In this episode celebrated aviator and Flight Instructor Hall of Fame inductee Greg Brown joins us for a lively discussion about building a fulfilling career. Greg will recount his non-linear career journey and how unexpected pivots often led to new opportunities; including becoming an author, flight instructor, chief pilot, and photographer. Our discussion explores themes of identity crisis, the vital role of community and mentorship in navigating challenges, and the importance of resilience in the face of setbacks within the demanding field of aviation. Greg's experiences underscore that passion for flying and the support of others are crucial f...

Episode 6  Explore the most effective strategies to learn and retain complex information. These tips are designed to help you prepare for FAA exams, refresh knowledge for proficiency checks, or to assist during a new type rating. 

Covering topics such as active recall, visualization, interleaved practice, spaced repetition, gamification, and lifestyle strategies like nutrition, physical activity, and proper rest, you’ll find actionable tips for improving your knowledge and retention. 

Listen and discover how to optimize your study habits to improve retention, with a touch of humor and real-life examples to help you put these techniques into...

Episode 5  Confronting Imposter Syndrome: Wisdom from Veteran Flight Instructor Robert “Bob” Meder. In this episode of the Calm Cockpit Podcast, veteran flight instructor Bob Meder shares his extensive experience and insights on dealing with imposter syndrome in aviation. The discussion takes listeners through the nuances of balancing confidence and humility, the importance of honest self-assessment, and practical strategies for managing fear and challenges. Bob reflects on his 31 years of teaching pilots and his role as an active board member for the National Association of Flight Instructors, offering tangible advice for aviators of all levels to improve their confidence and skill...

Confronting Imposter Syndrome: Wisdom from Veteran Flight Instructor Robert “Bob” Meder.   In this episode of the Calm Cockpit Podcast, veteran flight instructor Bob Meder shares his extensive experience and insights on dealing with imposter syndrome in aviation. The discussion takes listeners through the nuances of balancing confidence and humility, the importance of honest self-assessment, and practical strategies for managing fear and challenges. Bob reflects on his 31 years of teaching pilots and his role as an active board member for the National Association of Flight Instructors, offering tangible advice for aviators of all levels to improve their confidence and skills.

Episode 5  Want to sleep better tonight? This Bonus Episode presents a guided deep relaxation intended to promote sleep or return to sleep. Hosted solo by Gita, you’ll be easily guided through a natural process that gradually slows down the body and mind, allowing you to drift into a state of peace and rest. There is no pressure, no expectations; just a comfortable and supportive practice that will help you get the rest you need to feel better and enhance your aviation goals. 

Cue it up tonight for a great night’s sleep, and return to it often...

Episode 4  In this episode hosts Gita and John delve into the crucial, yet often overlooked, topic of sleep and its impact on aviation performance. They tackle common myths, present the latest scientific research, and explore the distinctions between short-term sleep disruptions and long-term sleep deficiencies. Through a detailed discussion, they provide actionable strategies that pilots can start implementing today to improve their sleep quality today.

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Episode 3 In this insightful episode, Tammy Barlette, the founder and CEO of Crosscheck Mental Performance Training, shares her experiences and strategies for using mental performance training to achieve aviation goals.

The discussion delves into the perils of perfectionism, the power of positive self-talk, and practical tools for improving cognitive and emotional resilience in high-pressure situations. With real-world examples from both military and civilian flying, this episode is packed with valuable insights for any aviator looking to enhance their performance and well-being.

For More Information on Crosscheck, or to sign up for a Mental Performance Course...

Episode 2  In this episode we delve into how to build endurance without burnout. Jon shares insights from his recent around-the-world flight, including crew resource management and maximizing rest.

Gita introduces the six key habits that high performers use to enhance endurance and reduce stress. Listen in for practical tips, personal stories, and actionable strategies to balance career and personal well-being while building your endurance for all your flying adventures.

Episode 1 

In the first OFFICIAL episode of The Calm Cockpit, John and Gita will share the challenges and successes in their flying lives that led to the creation of the podcast and how you can use the show to develop actionable strategies to mitigate stress, improve your well-being, and fly your best. We fly in a demanding environment that is unforgiving of preparation and lack of mental sharpness, listen to the Calm Cockpit and start leveling-up your performance today!

Learn how The Calm Cockpit podcast is your new resource to enhance your performance and safety, while also improving your well-being.     We fly in a demanding environment that is unforgiving of preparation and lack of mental sharpness; we all strive for that next level of skill that will help us fly safer. But sometimes the demands of our personal lives, career pressures, or lack of attention to our physical health can lead to our personal lives and mental health taking a back seat to high performance in the cockpit. That’s where Calm Cockpit fits into your flight plans: providing you...

Welcome to a quick introduction of The Calm Cockpit: fly smarter and stress less with strategies and techniques to help you stay calm and sharp both in and out of the cockpit. 

Join John Niehaus, a professional pilot and flight instructor and Gita, a yoga educator and student pilot, as they share the latest tools in stress reduction, well-being, and high performance mental training.

Subscribe now! First episode drops on January 22, 2025

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