The Calm Cockpit Podcast

Season 2 Episode 16
 
Learn how professional pilots manage risk before it becomes a problem. In this episode, you'll discover practical Threat and Error Management (TEM) strategies that can improve your decision-making, reduce workload, and strengthen your safety margins. You'll learn how to identify and trap threats before they escalate, create effective personal minimums, use mental rehearsal to stay ahead of fear and stress, manage cognitive bandwidth with automation, and avoid the subtle traps of normalization of deviance. Whether you're a student pilot or a seasoned aviator, these tools can help you make better decisions both in the air and on the ground.
Our guest is Mike Jesch, a senior Boeing 787 captain, flight instructor, and the 2026 National FAA Safety Team Representative. With more than 40 years of aviation experience, Mike has trained pilots at every level, from general aviation to the airlines. He is a passionate advocate for pilot proficiency, recurrent training, and the FAA WINGS program, and shares the lessons, habits, and mindset that help pilots build a lifetime of safe flying.
 
Links:
Mike Jesch’s YouTube Channel:  A great channel that speaks to pilot groups on a range of topics, including: Airspace; Flight Instruments; EFBs; ATC Communications; Emergencies; and more. With all the instrument flying experience he's gathered his favorite subjects are in that realm, including; IFR flight planning, regulations, charts, navigation equipment, and more.
The Schiff Show with Mike Jesch: A World War II Tragedy That Can Save Your Life. WINGS credit available.

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!