The invention relates to a gas-liquid exchanger and a gas-liquid exchange method. The gas-liquid exchanger comprises a liquid-containing cavity with an air inlet and an air outlet; the cavity is a first-stage gas-liquid exchange cavity and consists of multiple stages of mutually communicated gas-liquid exchange cavities; each stage of gas-liquid exchange cavity is internally provided with one or more throttle plates; the gas-liquid exchanger is further provided with a turbulent flow plate, one end of the turbulent flow plate is connected with one end of the throttling plate close to a liquid surface, and the other end of the turbulent flow plate extends in a gas flowing direction or in an opposite direction of the gas flowing direction; the turbulent flow plate, the liquid level and the inner wall of the cavity form a turbulent exchange space, and gas is compressed and finishes turbulent exchange in the turbulent exchange space; and the length L of the turbulent plate is larger than or equal to 50mm. Compared with the gas-liquid exchanger in the prior art, a turbulent exchange function is added and is combined with a throttling exchange function so that multiple exchange of two phases of gas and liquid is realized and a better gas-liquid exchange effect is realized.