Shows
The Calm Cockpit PodcastThe Burnout BriefingEpisode 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...
2025-08-201h 01The Calm Cockpit PodcastThe Resilient Aviator w/Dr. Adrienne Adler-NealEpisode 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...
2025-08-061h 35The Calm Cockpit PodcastBonus: Dynamic Vision Training for Depth Perception and AcuityThese 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.
2025-07-2509 minThe Calm Cockpit PodcastBonus: Vision Practice for Relaxation and RestThis 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...
2025-07-2512 minThe Calm Cockpit PodcastBonus: Daily Dose Exercises for Eye HealthIn 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...
2025-07-2418 minThe Calm Cockpit PodcastBonus: Vision Training for Acuity in Seeing Near, Far, and Everything in BetweenThis 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...
2025-07-2410 minThe Calm Cockpit PodcastThe Trained Eye: Elevating Pilot Performance Through Vision FitnessEpisode 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...
2025-07-231h 25The Calm Cockpit PodcastThe Healthy Pilot: Nutrition, Exercise, and Cognitive Edge with Lashae BaconEpisode 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...
2025-07-091h 11The Calm Cockpit PodcastTuning the Mind: Music’s Role in Improving Pilot PerformanceEpisode 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...
2025-06-251h 08The Calm Cockpit PodcastFrom Struggles to the Sky: Nick Smith’s Journey & the Birth of Part-Time Pilot Ground SchoolEpisode 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...
2025-06-111h 09The Calm Cockpit PodcastA Green Shirt, Piles of Rocks, and Electric Bedsheets: Debunking Wellness Hacks For AviatorsEpisode 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...
2025-05-281h 07The Calm Cockpit PodcastBonus Episode: Exhale Your Stress Breathing ExerciseIn 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...
2025-05-1514 minThe Calm Cockpit PodcastQuiet the Noise: Breathing Through Anxiety w/Sarah Gilbert, Yoga and Meditation InstructorEpisode 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...
2025-05-141h 02The Calm Cockpit PodcastFit to Fly: The Critical Role of Exercise for Pilot Health and PerformanceEpisode 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...
2025-04-301h 03The Calm Cockpit PodcastGreg Of All Trades, Master Instructor #1 w/Greg Brown, The Savvy Flight InstructorEpisode 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...
2025-04-161h 11The Calm Cockpit PodcastThe Pilot's Guide to More Effective StudyingEpisode 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...
2025-04-021h 02The Calm Cockpit PodcastAn Imposter, A Fraud, and A Fake Climb Into an Airplane w/Bob Meder, NAFI Chair EmeritusEpisode 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...
2025-03-2054 minThe Calm Cockpit PodcastAn Imposter, A Fraud, and A Fake Climb Into an AirplaneConfronting 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.
2025-03-1954 minThe Calm Cockpit PodcastBonus 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 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...
2025-03-1225 minThe Calm Cockpit PodcastA Pilot's Checklist For SleepEpisode 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.
Visit our website: www.calmcockpit.com
Helpful Links and Sources:
“Why a neuroscientist calls lack of sleep our greatest public health challenge” from MPR, 2019
Sleep Scientist Warns Again...
2025-03-051h 02The Calm Cockpit PodcastMental Performance Training w/Tammy Barlette CEO of CrosscheckEpisode 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...
2025-02-191h 06The Calm Cockpit PodcastAround the World or Across the State: Tips to Build Endurance For Your GoalsEpisode 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.
2025-02-051h 13
The Calm Cockpit PodcastFirst 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 sharpness, listen to the Calm Cockpit and start leveling-up your performance today!
2025-01-2250 minThe Calm Cockpit PodcastWhat 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 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...
2025-01-0609 minThe Calm Cockpit PodcastComing 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.
Subscribe now! First episode drops on January 22, 2025
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2024-12-1602 min