The Calm Cockpit Podcast

Avsnitt

• The Pilot’s Reset Button: Breathing Techniques Every Pilot Should Know 24.06.2026 1h 7min

  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
• Monday Briefing: The Good News--No One is Coming to Save You 15.06.2026 17min

  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.
• The Checkride Mindset with Designated Pilot Examiner Chris Anderson 10.06.2026 1h 22min

  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
• Monday Briefing: All About the Bonus 01.06.2026 9min

  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! 
• The Yips: Returning to Flow Under Pressure 27.05.2026 54min

  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.
• Monday Briefing: A Pilot’s Most Portable Tool 18.05.2026 16min

  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.
• The Future of Flight Training: Modern Lessons from Backseat Pilot with Nate Ehlers 13.05.2026 1h 18min

  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  
• Monday Briefing: Rise, Grind, and Get Uncomfortable 04.05.2026 10min

  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 29.04.2026 54min

  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.    
• Monday Briefing: The 3 Drivers of Motivation That Get You Unstuck 20.04.2026 24min

  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
• Say Again: Communication,CRM, and Cockpit Safety with Brian Schiff 15.04.2026 1h 8min

  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 SchiffBrian 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
• Monday Briefing: Career Conundrum 06.04.2026 8min

  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!
• If a(I) can do it.... 01.04.2026 40min

  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 23.03.2026 20min

  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
• The Career Multiplier: Liz Booker on Writing and Aviation Leadership 18.03.2026 1h 11min

  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!  
• Monday Briefing: Hydration Strategies for Clear Thinking and Steady Energy 09.03.2026 19min

  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  
• Under Pressure: Optimizing Performance in Recurrent Training 04.03.2026 55min

  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.
• Monday Briefing: Sunlight, Gratitude, and the Flight Ahead 23.02.2026 7min

  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."
• From Army Helicopter Pilot to Elite Trainer: Your Blueprint for Flight Crew Fitness with Lashae Bacon 18.02.2026 1h 17min

  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!
• Monday Briefing: What the Winter Olympics Can Teach Pilots About Performance 09.02.2026 12min

  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