The Calm Cockpit Podcast
Join John Niehaus, a professional pilot and flight instructor, and Gita Brown, a yoga educator and student pilot, as they explore stress reduction, well-being, and high-performance mental training techniques for aviators. They discuss how these tools can enhance flying skills, flight training, proficiency, and aviation safety, aiming to create a mindset of excellence.
Episodes
Three Must-Have Apps for Every Pilot
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
The Pilot’s Reset Button: Breathing Techniques Every Pilot Should Know
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 intern
Monday Briefing: The Good News--No One is Coming to Save You
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 o
The Checkride Mindset with Designated Pilot Examiner Chris Anderson
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
Monday Briefing: All About the Bonus
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.
The Yips: Returning to Flow Under Pressure
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
Monday Briefing: A Pilot’s Most Portable Tool
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
The Future of Flight Training: Modern Lessons from Backseat Pilot with Nate Ehlers
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
Monday Briefing: Rise, Grind, and Get Uncomfortable
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!
Failure Isn’t Final: How to Comeback from a Setback
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
Monday Briefing: The 3 Drivers of Motivation That Get You Unstuck
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 (
Say Again: Communication,CRM, and Cockpit Safety with Brian Schiff
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
Monday Briefing: Career Conundrum
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.
If a(I) can do it....
Season 2 Episode 7
The origin story of all things April 1 and the classic shenanigans that occur on this prank-ish day.
Monday Briefing: The Five Point Reset
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 effici
The Career Multiplier: Liz Booker on Writing and Aviation Leadership
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
Monday Briefing: Hydration Strategies for Clear Thinking and Steady Energy
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—incl
Under Pressure: Optimizing Performance in Recurrent Training
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 th
Monday Briefing: Sunlight, Gratitude, and the Flight Ahead
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
From Army Helicopter Pilot to Elite Trainer: Your Blueprint for Flight Crew Fitness with Lashae Bacon
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 exerci
Monday Briefing: What the Winter Olympics Can Teach Pilots About Performance
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 giv
Fly Steady: A Guided Nervous System Reset for High-Demand Days
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 neuro
Try Softer, Fly Sharper: Managing Recovery Debt in Aviation
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 functio
Pilot Fitness Playbook: Daily Training, Nutrition, and Recovery Hacks with Jeffrey “JJ” Madison
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
Train Like an Athlete: Accountability, Wellness, and Pilot Safety with Jeffrey “JJ” Madison
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 choic
The Hidden Safety Risk: Stress, Perfectionism, and Pilot Wellbeing with Avi Gordon
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, a
Resiliency Reset: A 5-Minute Nervous System Tune-Up for Pilots with Lisa Danahy
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
Staying Calm Under Pressure: Nervous System Tools Every Pilot Should Know with 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 t
When You’re Flying While They’re Celebrating: Tools for Working During the Holidays
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 “s
Posture, Prevention, and the Vestibular Edge with Dr. Wagner
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 p
High-Performance Preparation: Five Evidence-Based Strategies for Aviators
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 discipli
Mental Toughness: What Pilots Can Learn from a Police Detective w/Jim Schilling
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 proa
Bonus: Training the Mind; A Guided Meditation for Focus and Clarity
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,
From Reactive to Ready: How Meditation Rewires a Pilot's Brain
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 ep
I'm Secure, Are You Secure? Aviation Security, and the NBAA w/Capt. Daniel Galvin
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
Back to School: Success in Aviation Training: Mindset, Pressure, and Finding Joy
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
Yikes: Lessons Learned When Smart Pilots Do Dumb Things w/Jeffrey “JJ” Madison
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 p
The Burnout Briefing
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 flat
The Resilient Aviator w/Dr. Adrienne Adler-Neal
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.
Bonus: Vision Practice for Relaxation and Rest
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 an
Bonus: Dynamic Vision Training for Depth Perception and Acuity
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 h
Bonus: Vision Training for Acuity in Seeing Near, Far, and Everything in Between
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
Bonus: Daily Dose Exercises for Eye Health
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
The Trained Eye: Elevating Pilot Performance Through Vision Fitness
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
The Healthy Pilot: Nutrition, Exercise, and Cognitive Edge w/Lashae Bacon
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 ch
Tuning the Mind: Music’s Role in Improving Pilot Performance
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
From Struggles to the Sky: Nick Smith’s Journey & the Birth of Part-Time Pilot Ground School
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,
A Green Shirt, Piles of Rocks, and Electric Bedsheets: Debunking Wellness Hacks For Aviators
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 Git
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
Quiet the Noise: Breathing Through Anxiety w/Sarah Gilbert, Yoga and Meditation Instructor
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, scien
Fit to Fly: The Critical Role of Exercise for Pilot Health and Performance
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 incor
Greg Of All Trades, Master Instructor #1 w/Greg Brown, The Savvy Flight Instructor
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 c
The Pilot's Guide to More Effective Studying
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,
An Imposter, A Fraud, and A Fake Climb Into an Airplane w/Bob Meder, NAFI Chair Emeritus
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-assessme
Bonus Episode: Want Great Sleep Tonight?
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 wil
A Pilot's Checklist For Sleep
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 star
Mental Performance Training w/Tammy Barlette CEO of Crosscheck
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 situ
Around the World or Across the State: Tips to Build Endurance For Your Goals
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 perso
First Episode: Flying Smarter and Stressing Less, Starts Now!
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 sharpne
What Exactly is The Calm Cockpit?
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
Coming Soon: The Calm Cockpit Podcast!
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.
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