Episode 16

Burnout isn’t just about being tired—it’s a chronic state of stress that can affect even the most resilient high-achievers. This episode examines the realities of burnout: what it is, how to recognize it, and what recovery truly requires.

Burnout often shows up as more than exhaustion. Symptoms can include brain fog, cynicism, chronic fatigue that doesn’t respond to rest, emotional flatness, feeling guilty for relaxing, reduced performance, irritability, and even unhealthy coping strategies like using alcohol to try to release stress. High performers are especially vulnerable, as they can push through for long periods of work before finally “crumbling.”

We’ll share our own stories of navigating burnout and highlight how difficult it can be to spot it in ourselves—especially when external rewards reinforce overwork.

Most importantly, this conversation offers hope and practical tools for recovery. Listeners will learn strategies such as:

Creating a sustainable life rhythm.

Scheduling meaningful self-care.

Recognizing personal “tells” before burnout sets in.

Shifting mindset and reevaluating core values.

Burnout thrives in silence. By bringing it into the open, we hope that all pilots and high achievers alike find ways to not just recover, but to thrive.

Episode 15

In this episode we team up with holistic psychiatrist Dr. Adrienne Adler-Neal to explore why mental health is not just a personal concern—it’s a professional imperative in aviation. We have an honest and refreshing conversation about the challenges regarding the long-standing stigmas around mental health in aviation, advocating for a culture of openness, compassion, and mutual support.

Dr. Adler-Neal also shares eye-opening insights into neuroplasticity, revealing how pilots can actively train their brains to become more resilient, focused, and adaptive under pressure.

Through simple, evidence-based practices like mindfulness, pilots can reduce stress and anxiety, sharpen their decision-making, and enhance their overall performance.

Whether you're a seasoned pilot or just beginning your journey, this episode will leave you empowered to take proactive steps in nurturing your mental fitness—ensuring you're prepared not just for the cockpit, but for life.

Topics Covered:

• What neuroplasticity means for pilot performance
• Mindfulness as a practical tool for stress management
• Redefining resilience in high-stakes professions
• Destigmatizing mental health in the aviation community
• The link between wellness, safety, and excellence

Takeaway: Mental well-being isn't a weakness—it's a strength that fuels safe and exceptional performance. This episode will inspire you to train your mental muscle with the same care and discipline as your flight skills.

Links:

Dr. Adler-Neal’s Website

Books Mentioned During the Show:

Jon Kabat-Zinn “Wherever You Go, There You Are”

Jack Kornfield “A Path with Heart”

Richie Davidson-research scientist: fascinating neuroscience research on healthy minds

Zapolsky “Why Zebras Don’t Get Ulcers”

Tara Brach “Radical Acceptance”

Apps Mentioned During the Show:

Insight Timer

Calm

Headspace

Mindfulness App

This episode features a restorative vision and body exercise, emphasizing techniques to alleviate head, neck, shoulder, and eye strain. These are perfect for the end of a long day or for a quick recharge during busy days.

We’ll cover tips for proper posture and relaxation, then transition into slow, deliberate head movements that are coordinated with eye movements to promote muscular release and improved blood flow. You’ll learn a gentle massage technique for the eyes, designed to recharge the visual system and activate the parasympathetic nervous system for relaxation. The exercise concludes with a mental visualization to further enhance a sense of ease and spaciousness in the visual field. Get the rest your body and mind need, you are worth it!

These simple exercises are designed to improve depth perception and peripheral vision, which can be beneficial for tasks like spotting traffic or landing in challenging conditions.

The exercise involves focusing on five progressively distant points; first with sharp, "eagle-eye" focus to discern details, and then with a soft, receptive gaze while introducing peripheral distractions (like waving hands) to stimulate the visual cortex. This practice, which can be performed sitting, standing, or even walking, aims to enhance the brain's ability to process visual information related to distance and motion, thereby reducing visual clutter and improving overall visual acuity.

This episode features a set of eye exercises that do more than just support your vision—they also help sharpen your mental focus.

You’ll be guided through three different ways of seeing: a neutral gaze, a laser-sharp “eagle eye” focus, and a soft, open gaze that invites awareness from your entire visual field. These techniques are paired with a simple thumb exercise that shifts your focus between near and far points—helping train the eyes’ accommodative abilities.

Along the way, we talk about how your physical posture, mental state, and visual system are all deeply connected. These practices can help you strengthen not only your eye muscles, but also your ability to concentrate and enter a state of calm alertness—that feeling of being “in the zone” and perfectly tuned to the job at hand.

Practice 3-5 times a week to explore your potential for clearer vision and sharper focus.

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.

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

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