Join John Niehaus, a professional pilot and flight instructor and Gita Brown, a yoga educator and student pilot as they share how the latest tools in stress reduction, well-being, and high performance mental training can improve your abilities as aviators. Through this podcast they will show how understanding these techniques can create a mindset of excellence not just in flying, but flight training, proficiency, and aviation safety.
Season 2 Bonus Episode Monday Briefing 13 In this week's Monday Brief, discover one of the most memorable lessons ever shared on The Calm Cockpit Podcast: there are only two speeds in aviation—slow and screw up. This deceptively simple philosophy challenges the instinct to rush and demonstrates why deliberate, methodical action leads to greater safety, fewer errors, and often no loss of time at all. You'll learn why the perception that hurrying saves time is often an illusion, and how adopting a calmer operational tempo can improve both performance and decision-making. The featured clip comes from Brian Schiff, a seasoned captain for a major U.S. airline with more than 21,000 hours of flight time and experience in over 100 aircraft types. A 40-year Gold Seal Flight Instructor, FAA Safety Team Representative, and former FAA-designated examiner, Brian is widely respected throughout the aviation community for his engaging, practical teaching style and his unwavering commitment to advancing aviation safety for pilots at every level. In this excerpt, Brian shares the fascinating origin story behind his now-famous mantra, explaining how a real-world airline experience forever changed his perspective on operational tempo, time management, and cockpit decision-making. You'll also explore how this philosophy extends well beyond the flight deck. Learn why the habits you build in everyday life often become the habits you rely on under pressure in the cockpit, how slowing down can reduce stress and improve situational awareness, and simple ways to practice intentionality before your next flight. Whether you're a student pilot or a seasoned aviator, this episode offers one practical mindset shift you can begin using immediately. Link: Say Again: Communication,Crew Resource Management, and Cockpit Safety with Brian Schiff from Season 2 Episode 8 of The Calm Cockpit Podcast
Season 2 Episode 15 Summer flying brings unique challenges that go far beyond comfort. In this episode, we explore how heat and dehydration can quietly erode pilot performance, slow reaction time, impair memory, reduc situational awareness, and increase fatigue. Small aircraft cockpits can become significantly hotter than the outside air, placing additional stress on the body and triggering a physiological "fight or flight" response that pulls valuable mental resources away from flying the airplane. We discuss why high temperatures should be treated as a legitimate operational risk—just like fatigue or weather—and why pilots and instructors alike need to recognize the signs before performance begins to suffer. You'll also learn practical, science-backed strategies to stay ahead of the heat, including why hydration starts the day before your flight, how electrolytes help your body absorb water more effectively than water alone, and why sipping consistently beats chugging at the last minute. We share simple ways to keep cooler in the cockpit through clothing choices, cooling techniques, and smarter scheduling, along with the importance of establishing personal temperature minimums to guide go/no-go decisions. Whether you're a student pilot, flight instructor, or experienced aviator, these tips will help you protect your health, sharpen your performance, and fly more safely during the hottest months of the year. Links Monday Briefing: Hydration Strategies for Clear Thinking and Steady Energy Everything you need to know about hydration, originally aired on the Calm Cockpit Podcast March 2026 Free Fly Apparel -Heatwave performance clothing LMNT-Science Backed Electrolytes Super salty! But have nice and portable single serve packs for flight bags; can adjust the salt to your taste. Smart Water Bottle - LARQ Bottle
Season 2 Bonus Episode Monday Briefing 12 This briefing focuses on daily supplements and digital tools designed to enhance a pilot's mental clarity, physical recovery, and stress management. We all want to study, test, fly, and exercise better, but in today's world we are inundated with influencers telling us this special substance is going to solve all our problems. Here are some Calm Cockpit suggestions on where to start, and how to cut through the noise. Top Five Recommended Supplements (w/Links) Creatine: Ranked as the top recommendation, it is highlighted for its mood-boosting potential and its ability to help build lean muscle and new neural pathways. While it can raise creatinine levels in blood tests, the host notes it does not necessarily indicate negative kidney function. Ashwagandha: This root-based supplement is used to lower cortisol and stress levels, effectively "rounding the corners" of high-stress situations. Users should be aware of potential initial stomach sensitivity. Nootropics (The Genius Brand "Consciousness") : Utilized specifically during high-intensity periods like check ride preparation or training, this formula contains ingredients like lion's mane and caffeine to boost focus and memory retention. Protein: Recommended for physical recovery and mental clarity, especially when integrated with a regular exercise routine. Green Drinks ( Beyond Greens ): A "superfood blend" used to supplement vegetable and nutrient intake for those who may not consume enough greens in their regular diet. Supplementary Tools for Performance Binaural Beats: Using the Brain Wave app, these sounds are played through headphones to assist with focus, memory, and sleep by affecting brainwave patterns. Supplement Verification: The host uses the Supco app to scan supplement barcodes, which helps verify brand quality, check for natural ingredients, and identify potential negative interactions between different supplements.
Season 2 Episode 14 Grief is an inevitable part of life, but in aviation, it often remains unspoken. Whether it's the sudden loss of a colleague or the death of a loved one, grief can affect focus, decision-making, performance, and well-being in profound ways. In this episode, you'll learn how grief impacts the brain, why healthy compartmentalization is different from emotional suppression, and practical strategies pilots can use to stay grounded during difficult times. You'll also discover tools for managing grief bursts, supporting others through loss, and recognizing when it's time to step back from flying and prioritize healing. Joining us is Nikki Smith, a death doula, grief coach, and host of the podcast Good Grief. Nikki specializes in helping individuals and families navigate end-of-life, loss, and bereavement with compassion and clarity. Together, we explore the unique challenges aviators face when coping with loss, the barriers that often prevent pilots from seeking support, and why acknowledging our mortality can ultimately help us live—and fly—with greater purpose and resilience. Links: Nikki Smith’s Website : Grief coaching, staff support, death doula services, blog, and resources on death and dying Good Grief with Nikki the Death Doula: the podcast dedicated to demystifying and de-stigmatizing grief with compassion and humor Journaling Prompts for Pilots : these journaling prompts will help give you a concrete, private, and meaningful way to work through your grief. Provided to us from Nikki, download the PDF and try five minutes of journaling; it's a fantastic method and well worth your time.
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 your nervous system. None are aviation apps, but all can help support better focus, decision-making, and overall performance. The key isn't perfection—it's consistency. Just as you rely on checklists and instruments in the cockpit, these apps provide objective feedback that makes healthy habits easier to build. Pick one app, try it for a week, and see what you learn. Small daily actions can make a big difference in how you feel—and how you fly. Links: Water Llama: Water tracker app & drink water reminder app My Fitness Pal 280 million users and counting: log food, track macros, identify nutritional content of food, track work outs, etc... Insight Timer: simple and clean interface plus guided meditations, breath work, relaxations, and meditation courses
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
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.
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
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!
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.
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.
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
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!
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.
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
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 Schiff Brian 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
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!
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
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!
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Observed July 31, 2026.
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