The Calm Cockpit Podcast

Bonus Episode: Exhale Your Stress Breathing Exercise

Episode 11 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 calmcockpit@gmail.com

***Corrected***Quiet the Noise: Breathing Through Anxiety w/Sarah Gilbert, Yoga and Meditation Instructor

Episode 10 (This version is corrected from the original and now includes the breathing exercise within the episode)
 
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

Fit to Fly: The Critical Role of Exercise for Pilot Health and Performance

Episode 9  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. 

Greg Of All Trades, Master Instructor #1 w/Greg Brown, The Savvy Flight Instructor

Episode 8  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 

The Pilot's Guide to More Effective Studying

Episode 7  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.

An Imposter, A Fraud, and A Fake Climb Into an Airplane w/Bob Meder, NAFI Chair Emeritus

Episode 6  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.

Bonus 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; the more you practice the easier it becomes to find your best night’s sleep!

A Pilot's Checklist For 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! 

Mental Performance Training w/Tammy Barlette CEO of Crosscheck

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)

Around the World or Across the State: Tips to Build Endurance For Your Goals

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.