In this bonus episode join Yoga Therapist Lisa Danahy for a short mental wellness reset.

Create Calm: resources and more information about Yoga Therapist Lisa Danahy

Episode 25

In this episode Yoga Therapist Lisa Danahy explores the physiology of resilience and why true calm is not a personality trait, but rather a trainable skill. Drawing clear parallels between yoga, neuroscience, and aviation, Lisa explains how pilots can regulate stress responses in both acute emergencies and the cumulative pressure of long-term training.

Resilience is the body’s ability to move out of fear-based survival responses and return to clear, executive functioning—a capacity governed by the vagus nerve, the HPA axis, and the parasympathetic nervous system. The key is learning how to practice regulation during ordinary moments so calm becomes instinctive when it matters most.

We also discuss the limits of a perfectionist mindset and how to reframe our rigid thinking into a growth-mindset that prioritizes curiosity and learning.

Links:

The Schiff Show: Aviation Education Variety Show with legendary aviator Brian Schiff "Final Approach to Tragedy; Checklist and Discipline Gone Wrong" December 11 episode with John Niehaus. WINGS credit available!

Create Calm: Workshops, classes, and professional training that empowers children, educators, parents, and professionals with practical, evidence-based tools that support the well-being of the whole person—mentally, emotionally, and physically.

Creating Calm in Your Classroom: A Mindfulness-Based Movement Program for Social-emotional Learning in Early Childhood Education

What separates a calm cockpit from catastrophe? A recent study out of Griffith University in Australia is shedding new light on why some pilots handle in-flight emergencies better than others.

Episode 24

When you’re on duty while the rest of the world slows down, the emotional load can hit hard. Loneliness, fomo (fear of missing out), and the quiet ache of missing rituals that anchor you are common experiences to many pilots. 

In this episode we’ll share five counter-intuitive, highly practical strategies for navigating holiday duty with clarity and compassion. From acknowledging the “suck,” to scheduling a worry appointment, building small mission-based rituals, unhooking from old emotional stories, and finding connection through service, this conversation reframes holiday work as something you can approach with intention—not avoidance. 

Whether you’re in the cockpit, the cabin, or supporting others behind the scenes, these tools help you stay grounded, human, and connected—even from miles away.

Episode 23

In this episode of The Calm Cockpit, Dr. Beth Wagner—Doctor of Physical Therapy and vestibular specialist—shares science-backed strategies for keeping pilots physically ready, resilient, and confident in the cockpit. We cover proactive posture fixes, simple in-flight reset routines, practical vestibular training to reduce motion sickness and spatial disorientation, and accessible ways pilots can seek preventative care without triggering medical reporting. Dr. Wagner offers clear, actionable guidance to help pilots reduce pain, improve focus, and support long-term career health.

Listen to This Episode If You Want To:

Prevent neck and back pain during long duty days

Beginner Vestibular Rehab Exercises- Motion Sensitivity, Imbalance, Vertigo 

Eye Massager Review

Episode 22

Every pilot knows how to prepare their aviation game for big events like checkrides and recurrent training; but how often do we focus on identifying and using the peak performance strategies that begin long before takeoff?

Drawing from neuroscience, physiology, and professional training principles, this episode reframes preflight preparation as a comprehensive human performance discipline; where physiological balance, cognitive efficiency, and emotional regulation are as essential as technical skill. 

We’ll outline five holistic and evidence-based strategies that build resilience, reduce anxiety, and enhance cognitive precision. Each of the five strategies targets key factors in optimizing our performance: hydration, a work-load reduction plan, meditation and visualization, getting outdoors, and food planning/ nutrition. 

By integrating these grounded, science-based preparation strategies, aviators can enhance self-regulation, situational awareness, and decision-making—ensuring we bring both technical proficiency and psychological readiness to every flight.

Off The Farm-Premium Protein & Meal Bars

Dr. Stacy Sims’ TEDxTauranga Talk "Women are Not Small Men: a paradigm shift in the science of nutrition"

Mile High Health Club:workouts and nutrition for aviators from Lashae Bacon

Hydration for Peak Performance; podcast with Dr. Sims and The Proof with Dr. Hill

Outline/Script for Reverse Visualization Technique:

1. Identify and Picture the Successful Outcome

3. Duration and Repetition

Additional Advice

Like Henry Ford famously said, “Whether you think you can, or you think you can't--you're right.” 

So, train yourself to see–and then achieve–the outcome you desire.

As always, any questions or comments send us and email, we love to hear from you: [email protected] 

Episode 21

In this episode, we sit down with Jim Schilling—a 20-year law enforcement officer, Operations Lieutenant in a Major Crimes Unit, and commercially certificated pilot preparing for his CFI checkride. Jim bridges two high-stress worlds: policing and aviation. Through his experience as a detective and peer support leader, he reveals powerful lessons about resilience, performance, and proactive mental wellness that every pilot can use.

Jim also shares his creative journey as host of Flying Midwest Podcast and AeroExploration, where he inspires others to find joy, perspective, and purpose through flight.

Bonus Episode

Take a moment to shut off autopilot and use this guided meditation to train your ability to choose your focus, steady your mind, and carry calm clarity into your day.

This meditation is designed to train one of the pilot’s most essential skills—the ability to choose and sustain focus. 

The 20-minute practice leads you through five progressive phases: physical and mental preparation, setting a clear intention, controlled breathing with the 4-7-8 method, a core focus exercise centered on the breath, and a gentle conclusion that bridges meditation into everyday awareness. Rooted in deep practice and neuroscience, this meditation emphasizes gentle self-correction over perfection—helping you build calm clarity and steady focus whether you’re in the cockpit or navigating daily life.

If you’ve ever tried to meditate, you’ve likely been told to “clear your mind” or “just breathe.” This advice, while well-intentioned, can quickly lead to frustration. The mind, by its nature, thinks. Trying to force it into a state of perfect emptiness often feels like trying to flatten a wave in the ocean—an impossible, exhausting task. You might conclude that you’re simply “bad at meditation.”

But what if the goal isn't an empty mind? What if meditation is less about achieving a perfect state of silence and more about learning a series of practical, concrete skills to manage your awareness? A single guided meditation can reveal a surprising number of these techniques, small but powerful lessons that reframe the entire practice. They show that meditation isn’t a mysterious state you fall into, but a skill you build through learnable, actionable steps.

Here are four ideas to explore from this meditation session; these ideas reveal the practical mechanics of training your attention—and they have little to do with forcing your mind to be blank.

This meditation begins with a simple, physical act: setting your feet. Place them hip-width apart and ensure they are evenly balanced on the floor. This isn't just about getting comfortable; it's a strategic first step in directing your awareness.

Of the 27,000 nerve endings in the body, a large number of them are in the hands and the feet. By consciously setting your feet up, you begin to cue the nervous system that it is time to train the awareness but in a relaxed way. This simple physical adjustment acts as a powerful signal, grounding your attention in the present moment through tangible sensation. It’s a profound, counter-intuitive insight: before you can effectively direct your mind, you must first anchor your body.

Once settled, begin a specific breathing technique known as 4-7-8 breathing: inhaling for a count of four, holding for seven, and exhaling for a count of eight. While many breathing exercises exist, the key to this one lies in a simple ratio: the exhale is twice as long as the inhale.

This extended exhale is a direct, physiological command to the body. It actively signals the nervous system to relax, gently easing you out of a state of stress or mental busyness. It’s a deliberate tool, not a passive observation of the breath. This practice activates the vagus nerve--a cranial nerve that extends all the way into your vital organs--which is responsible for activating your parasympathetic nervous system, putting you in a state of relaxed attention.

Please prioritize gentleness and and finding a breath pace that feels good for you; this is more important than a rigid adherence to the counting.

If at any time the breath feels rushed or pinched, find a pace of breathing that feels more suitable for you. Always adjust and accommodate.

Here is the most liberating lesson for anyone who has struggled with a "busy mind" during meditation. The goal is not to stop thoughts from arising. It is normal for our thoughts to come and go. The real practice is in how you respond when they do.

Practice neutrally observing the thoughts, gently give it a label—"thinking, judging, worrying"—and then guide your awareness back to the breath. The work isn't in achieving perfect, unbroken focus.

The work is the act of returning. Each time your mind wanders and you gently bring it back, you are successfully performing the core exercise of the meditation: strengthening your ability to refocus.

It's enough to sit to watch the breath, notice the thoughts and then come back to the breath.

Give yourself permission to reframe the experience of distraction. A wandering mind isn't a sign of failure; it is the very opportunity to practice the foundational skill of meditation.

Before the core practice of watching the breath, this practice begins with a crucial, often overlooked step: setting an intention. Your intention is not as a fleeting wish, but rather a deliberate act of mental direction. Let your mind set a firm resolve for the rest of your practice, for this mediation we will use "may I be calm and clear."

You may use any intention that speaks to your personal goals. No matter what, make you intention firm and solid so that it can direct your mind. This is what elevates the practice from passive sitting to active training. By making the resolve firm and solid, you are forging a tool—kinda of like a rudder for your attention. It creates a clear objective that your mind can return to, giving it a distinct purpose and direction for the entire session.

Meditation is not a test of perfection but a practice of gentle course correction. The true skill lies not in achieving a permanent state of stillness, but in the repeated, kind act of noticing, guiding, and returning. It's in grounding your feet, extending your breath, refocusing your attention, and setting your resolve.

Enjoy, experiment, and happy meditating!

Episode 20

Episode Summary

In this episode of The Calm Cockpit, discover how meditation is a proven performance enhancement tool for pilots. Meditation is not an escape from the cockpit—it’s preparation for it. By training the mind to focus, recover, and reset, pilots build the same kind of precision and resilience internally that they rely on externally every time they take the controls.

Calm App

Insight Timer

Headspace

Waking Up

Key Takeaways

Pro Tip: Start small. A sustainable “daily minimum” of just two to five minutes builds lasting results. Consistency matters more than duration.

A typical guided meditation follows a specific structure designed to systematically regulate the nervous system and prepare the mind for focus.

Step

Action

Neurological Purpose

1. Establish the Seat

Find a comfortable, stable position (sitting or lying down) and release physical tension.

Puts the "brakes on the mind through the body," signaling a shift away from external activity.

2. Set an Intention

State a simple, firm resolve for the practice (e.g., "May I be calm and clear").

Gives the brain a clear direction and purpose for the session.

3. Breathing

Engage in slow, deep, intentional breathing (e.g., a 4-7-8 count).

Activates the vagus nerve, which in turn engages the parasympathetic nervous system—the body's "rest and digest" mode—to calm the mind and body without needing to consciously "think" differently.

4. Focus & Refocus

Direct the "spotlight of awareness" onto a single object, such as the breath. When the mind wanders, gently guide it back.

This is the core practice of concentration. The repeated act of refocusing is what builds the neural pathways for enhanced focus and emotional regulation.

5. Sit & Observe

After the focus period, simply sit for a moment with a broad, diffuse awareness, noticing the effects of the practice without judgment.

Allows for integration of the experience.

6. Closing

Reconnect with the initial intention and form a "bridge between meditation and the rest of your day."

Intentionally carries the state of clarity and calm achieved during the practice forward into daily activities.

Episode 19

When we think of aviation safety, we often picture pilots running through checklists, complex regulations, and layers of technical redundancy. While all of that is essential, it’s just the visible tip of the iceberg. The real foundation of safety lives in something much deeper—a hidden architecture of human factors, evolving threats, and mental resilience.

In this episode we move beyond the checklist to explore five surprising truths reshaping how we understand aviation security and safety. You’ll discover why business aviation isn’t just for billionaires, how the biggest threat to an airplane might be its Wi-Fi password, and why a pilot’s mental health is just as vital as their instrument rating. We’ll unpack the art of saying “no” in high-pressure situations, and reveal a powerful mental model that keeps pilots performing at their best without burning out.

From cybersecurity blind spots to holistic self-management, this conversation challenges the traditional view of what really keeps us safe in the skies. Whether you’re a student pilot, a seasoned captain, or simply an aviation enthusiast, you’ll come away with a deeper understanding of the invisible systems that protect every flight. Tune in to learn how pilots, organizations, and passengers alike can support the invisible architecture of safety that extends far beyond the cockpit.

National Business Aviation Association

NBAA Lauds House Passage of Important Pilot Mental Wellness Legislation

Mental Health First Aid: from the National Council for Mental Wellbeing

Episode 18

Aviation training is more than earning ratings—it’s a marathon of growth, resilience, and professionalism.This episode explores the mental framing, strategies, and support systems that help aviation students thrive, with special focus on our college aviators.

The discussion covers the unique “pressure cooker” environment of aviation training, from the high stakes of performance and peer influence to managing expectations and reframing failure. The conversation highlights the importance of self-awareness, building a strong support network, and embracing mentorship. Practical strategies for self-care, professionalism, and decision-making are shared—reminders that today’s choices shape the career opportunities of tomorrow.

We’ll discuss how students can broaden their horizons beyond airline careers, noting the vast opportunities in corporate and other aviation sectors. Above all, we’ll remind students–and ourselves–about the importance of joy: amidst the stress and challenges, the ultimate goal is to have fun and find fulfillment in flying.

This episode is a must-listen for student pilots, aviation program participants, and anyone pursuing further ratings who wants actionable tools for success—without losing sight of why they started flying in the first place.

Is Collegiate Flight for You? 

Episode of the More Right Rudder Podcast with Kyle Jehnzen, collegiate faculty instructor at Western Michigan University. We talk about the differences between collegiate 141 and other types of flight schools and what might make that route the right thing for a perspective pilot. We also chat about the benefits of working for a college as a flight instructor and what led Kyle to a career as a academic instructor in aviation and how to follow in his footsteps if you feel it might be right for you.