The Calm Cockpit Podcast

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, and in circles—that help improve coordination and keep your eye muscles healthy. And to wrap it all up, we’ll introduce a deeply relaxing practice called palming, where you place your warmed hands over your eyes to restore and reset your vision. You'll even learn how to tailor this technique to either energize or calm your visual system depending on what you need. Tune in and treat your eyes to a little TLC!

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 features four evidence-based eye practices that improve depth perception, peripheral vision, and visual acuity—whether you're scanning for traffic, preparing for landing, or just trying to reduce eye strain on a long flight. You’ll also hear how training your visual system can sharpen cognitive function and reduce visual biases, ultimately helping you fly with greater confidence and clarity. Links: How eye tracking gives insight into musical minds Fascinating video shows eye tracking technology in action. Integrating Vision Training into Music: Part 1. Lots of extra exercises that we can adapt for pilots! 8 Easy Eye Exercises to Improve Vision: Techniques and Tips Exercises from the Kraff Eye Institute; these focus on visual health and include some pretty helpful diagrams. The Science of Vision, Eye Health & Seeing Better Huberman Lab podcast: goes into great depth on this topic from both a neuroscience and practical perspective.

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 packed with practical advice to help you feel more energized, focused, and resilient. Whether you're just starting your wellness journey or looking to fine-tune your routine, this conversation will leave you inspired and ready to take action—both in the cockpit and beyond. Links Mentioned in the Show: Mile High Health Club: your one stop for all things that will help optimize your fitness and nutrition. At this link, you'll find everything mentioned in today's show, from customized workout plans you can do on the road, nutrition guides, and recipe packs! Nutrition: Eat for Pilot Performance International & Domestic U.S Airport Restaurant Guide from Lashae and Mile High Health Club Follow Lashae on Instagram Follow Lashae on Facebook Subscribe to Lashae on YouTube

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. Blending scientific insights with relatable stories, this episode offers a fresh perspective on how tuning into your auditory environment can be a simple yet powerful way to elevate both your self-care and your flying skills. Show Links: Music for Relaxation: Deuter-wonderful German composer with many albums of sedative music Here’s one of his songs-East of the Full Moon Music for Relaxation: Plum Village Chant-Namo’valokiteshvaraya Chant-recorded recorded in the Still Water Meditation Hall, Upper Hamlet, Plum Village, France, in autumn 2020 Music for Relaxation: Because Gita is a clarinet nerd, and because Mozart completely dominates even all these years later…the ultimate sedative and gorgeous recording of the second movement of Mozart’s Clarinet Concerto in A major K 622 performed by Martin Fröst Research: The transformative power of music: Insights into neuroplasticity, health, and disease Neurologic music therapy: The beneficial effects of music making on neurorehabilitation Womb with a view: Sensory development in utero Hearing persists at end of life Scientists Identify Molecules in the Ear that Convert Sound into Brain Signals Music, Maestro, Please: Thalamic multisensory integration in music perception, processing and production

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 support system matters, and what to say when your family doesn’t quite get your flying dreams. Whether you're deep into your training or just thinking about taking off, this episode is full of encouragement and a reminder that the aviation path isn’t one-size-fits-all. Key takeaways: Embrace the messy middle of learning—your struggles can become strengths. Flight training is a big commitment, and communication with loved ones is key. There’s more to aviation than airline jobs—explore your options! Community and mentorship can make all the difference. Tune in for some grounded wisdom and a whole lot of support and ideas for your training journey! Links: Part Time Pilot Ground School Part Time Pilot YouTube Channel Part Time Pilot Private Pilot Study Group on Facebook

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 be utilized with proper training--from marketing schemes that offer expensive and ineffective shortcuts. The conversation highlights the hosts' playful dynamic while emphasizing the importance of critical thinking, understanding the full context of a practice, and recognizing that true well-being comes from consistent, holistic lifestyle choices rather than isolated "hacks." Learn how to: Distinguish science-backed strategies from pseudoscience. Recognize when techniques and practices are being stripped of their benefits by removing trained practitioners to evaluate and guide their use. Evaluate new wellness trends by discerning the historical background and global context and how to identify quality approaches versus snake oil sales techniques. Understand the deeper meaning of holistic living beyond the buzzwords. Disclaimer: This episode is for entertainment and educational purposes only. Always consult qualified professionals before making changes to your health routine.

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 feedback about this episode or send us your show ideas at [email protected]

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 inspiration and actionable strategies to bring more calm into your cockpit and your life. Sarah’s Daughter demonstrating Yoga for All Abilities with co-host Gita Brown in 2013. Over 27,000 views on YouTube, this young lady is a gem! Yoga for All Abilities website and training information Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature Understanding Anxiety Disorders from the National Institute of Mental Health Research: Why Breathing Is So Effective at Reducing Stress from the Harvard Business Review featuring insights from the U.S. Marine Corp Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials

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 help pilots sustain peak performance and maintain good health for a lifetime of flying. Show Resources: New York Times: Here’s One More Reason to Try to Exercise: Consistent workouts can be a powerful way to fight chronic inflammation. Huberman Lab, podcast by Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the department of neurobiology, and psychiatry and behavioral sciences at Stanford School of Medicine. Episode with Pavel Tsatsouline: The Correct Way to Build Strength, Endurance & Flexibility at Any Age. Four hours of info and tons of resources. Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis. Sports Med 52, 1765–1787 (2022) Lessons from the Blue Zones: Roundtable on Population Health Improvement; Board on Population Health and Public Health Practice; Institute of Medicine. Business Engagement in Building Healthy Communities: Workshop Summary. Washington (DC): National Academies Press (US); 2015 May 8. 2, Lessons from the Blue Zones® Preventive Medicine Research Institute and the many studies done on the most common and chronic diseases. Founded by Dr. Dean Ornish this is lifestyle medicine at its finest.

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 for overcoming obstacles and discovering diverse opportunities within the industry. Show Links: Greg’s Website-find all of his links here! “Flying Carpet” Podcast “Flying Carpet”’ Book The Savvy Flight Instructor, Secrets of the Successful CFI 2nd Edition The Turbine Pilot’s Flight Manual with Mark J. Holt, 5th Edition Greg’s Photography, Art Prints, and Calendars Greg Brown’s Student Pilot Pep Talk Group So Good They Can't Ignore You: Why Skills Trump Passion in the Quest for Work You Love by Cal Newport

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 action today. 00:00 Introduction to Effective Study Techniques 01:54 The Importance of Proper Study Techniques 06:04 Active Recall and Teaching Others 06:58 The Feynman Technique and Tennis Ball Method 12:32 Visualization Techniques for Better Learning 18:00 The Power of Handwritten Notes 21:19 Interleaved Practice: Mixing Topics for Better Retention 26:23 Mind Mapping: Connecting the Dots 29:10 Spaced Repetition: Reinforcing Knowledge Over Time 31:59 Quizlet: The Ultimate Flashcard App 35:09 Introduction to Pomodoro Technique 35:59 Benefits of Short Bursts and Breaks 37:34 Gamification in Learning 38:38 The Perfection Game Story 45:22 Leveraging First Principles 49:04 Lifestyle Strategies for Effective Learning 54:00 The Importance of Proper Rest 56:02 Caffeine and State-Dependent Learning 58:00 Recap and Listener Engagement References for Study Techniques and Learning Strategies: Active Recall & Spaced Repetition Roediger, H. L., & Butler, A. C. (2011). The critical role of retrieval practice in long-term retention. Trends in Cognitive Sciences, 15(1), 20-27. Teaching Others (Feynman Technique) Feynman, R. P. (1985). Surely You're Joking, Mr. Feynman! Adventures of a Curious Character. W.W. Norton & Company. Interleaved Practice Rohrer, D., & Taylor, K. (2007). The effects of overlearning and distributed practice on the retention of mathematics knowledge. Journal of Educational Psychology, 99(1), 123–133. Visualization Cormier, S. M., & Hagman, J. (1987). Learning and memory: A comprehensive reference. Academic Press. Minimize Distractions & Focused Study Environment Shallice, T. (2004). The effect of distractions on studying. In: Cognitive Control (pp. 285-302). MIT Press. Study Schedule and Time Management Britton, B. K., & Tesser, A. (1991). Effects of time management practices on college grades. Journal of Educational Psychology, 83(3), 405–410. Physical Activity & Cognitive Function Chang, Y. K., Labban, J. D., Gapin, J. I., & Etnier, J. L. (2012). The effects of acute exercise on cognitive performance: A meta-analysis. Brain Research, 1453, 87–101. Nutrition & Brain Function Gómez-Pinilla, F. (2008). Brain foods: The effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568–578. Hydration & Cognitive Performance McDonnell, L. M., & McMahon, M. (2010). The impact of dehydration on cognitive performance. Journal of the American College of Nutrition, 29(1), 26–33. Sleep and Memory Consolidation Walker, M. P., & Stickgold, R. (2006). Sleep, memory, and plasticity. Annual Review of Psychology, 57, 139–166.

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 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; the more you practice the easier it becomes to find your best night’s 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 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 Against Walking Through Life 'In An Underslept State' from NPR Fresh Air 2017 Going Deep on Sleep with Matthew Walker, Cognitive Neuroscience Society 2018 Why is it essential to make time for sleep, with Dr. Matthew Walker, TED Radio Hour, 2021 The Global Problem of Insufficient Sleep and Its Serious Public Health Implications. Healthcare (Basel). 2018 Dec 20 The Neuroprotective Aspects of Sleep. MEDtube Science 2015 A manifesto in defence of sleep, Brain,, Issue 6, June 2018 How Does Sleep Affect Athletic Performance? Mark D. Stephenson, MS, ATC, CSCS,*D, TSAC-F,*D Aug 7, 2024, Mass General Mindfulness meditation helps fight insomnia, improves sleep, Harvard Health, 2020 The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Annals of the New York Academy of Sciences 2019 Sleep is Your Superpower, TED Talk, Dr. Matthew Walker Science of sleep, Dr. Michelle Olaithe, TEDx March 2021 How to Improve Your Sleep, Dr. Matthew Walker The Best Light for Travel and Reading, the Glocusent USB Rechargeable Book Light; use it to keep your room dim prior to bedtime. Small, portable, powerful. Three different light colors, multiple brightness settings, easy swivel head to make it a small table light or just shine on a page. Perfect for bedtime!

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 Click Here (https://tammybarlette.com/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 with resources, skills, and actionable strategies to mitigate stress, improve your well-being, and fly your best.

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 zcNlfypGSCZorompoWsK