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Stacked Calm: 3 mg Melatonin + 10-Minute ANB for Egg Quality & Pregnancy Odds

October 21, 2025

In partnership with

Code to Conception

Daily micro-protocols for the 90-day miracle window

Day 11 of 90

| October 21, 2025 |

🔬 Pre-Bump Biology  

Oxidative stress and stress-hormone overload are twin saboteurs of fertility. Nightly melatonin (3 mg) can fortify the follicle’s mitochondrial defenses and lift embryo quality, while alternate nostril breathing (ANB) nudges your vagus nerve to lower cortisol and inflammation. Together, they target egg competence, sperm DNA integrity, and clinical pregnancy odds.

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🧬 Protocol Drop  

Today’s Allopathic Protocol:
Take 3 mg immediate-release melatonin 30–60 minutes before lights-out, starting 8–12 weeks before trying to conceive or IVF stimulation. Keep the room dark after dosing, avoid late caffeine, and do not combine with fluvoxamine (potent interaction).

Today’s Holistic Protocol:
Practice alternate nostril breathing (ANB) for 10 minutes, once daily (add a second 10-minute session during high-stress weeks). Breathe nasally at ~6 breaths/min with a relaxed 4-second inhale : 6-second exhale, no breath-holds: inhale left → exhale right → inhale right → exhale left, repeat.

👉 Read the summary on nightly 3 mg melatonin.
👉 Read the summary on alternate nostril breathing for stress & fertility.

📚 Glossary Pop  

Heart-Rate Variability (HRV): The tiny beat-to-beat changes in your heart rhythm. Higher HRV signals stronger parasympathetic (vagal) tone—your body’s “rest-repair” mode—which is linked to lower cortisol, less inflammation, and more stable reproductive hormone signaling.

Stack them tonight: dose melatonin, dim the lights, then breathe ANB for 10. Forward this to your partner—conception is a team sport.
P.S. Tomorrow Teaser
From ovarian signaling to morning shock therapy—tomorrow’s double-stack is a metabolic wake-up call. You’ll learn why 2,000 mg myo-inositol can reboot egg quality from the inside out—and how a 30-second cold-finish shower flips your hormonal stress switch to “fertile.”

Want to learn more?

Wu, Y., Zhao, W., Zhou, X., et al. (2025). Melatonin improved the outcomes of women with assisted reproductive technology: A systematic review and meta-analysis of randomized trials. Frontiers in Reproductive Health. https://doi.org/10.3389/frph.2025.1680984

Sadeghpour, S., Maleki, F., Ghasemnejad-Berenji, M., et al. (2025). The effects of melatonin on follicular oxidative stress and assisted reproductive technology outcomes in women with diminished ovarian reserve: A randomized controlled trial. Journal of Ovarian Research, 18(1), 5. https://doi.org/10.1186/s13048-024-01584-0

Fincham, G. W., Bright, K., Hayden, K. A., & Gordon, J. L. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomized-controlled trials. Scientific Reports, 13, 432. https://doi.org/10.1038/s41598-022-27247-y

Balint, E. M., Tschernatsch, M., Klapproth, C., et al. (2022). Slow-paced breathing reduces circulating interleukin-6 in patients with moderate COVID-19 pneumonia: A randomized clinical trial. medRxiv/PMC. https://doi.org/10.1101/2021.12.03.21266946

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