The invention discloses a frequency spectrum overlaying based step blasting millisecond delay suppression and vibration reduction method. The method comprises the following steps of carrying out a field single-pore blasting test to obtain corresponding blasting vibration data; importing the obtained vibration data into a Matlab, conducting Hilbert-Huang Transformation (HHT) to obtain a marginal spectrum diagram and a percentage energy distribution diagram of the vibration data and judging the blasting earthquake wave frequency range of a blasting zone during blasting operation through a single-pore blasting vibration frequency spectrum diagram; determining the reasonable detonation section number and the delay time within the obtained frequency range according to the formula derived on thebasis of the frequency spectrum overlaying principle; and carrying out a trial blasting test and adjusting related blasting parameters according to the blasting effect. Through the frequency spectrumoverlaying based step blasting millisecond delay suppression and vibration reduction method, the problem that the millisecond delay blasting delay time is difficult to select can be solved well, thedual indexes of the blasting vibration master oscillator frequency and the vibration amplitude serve as the standards for measuring the vibration reduction effect, and the one-sidedness that the blasting effect is evaluated through the single index is avoided.