/* ============================================================
   Healz — healz.top
   柔雾鼠尾草 / soft-mist sage. Thin sans, wide leading, a lot of
   empty space, and concentric rings as the one recurring motif.
   Every token below is named for this site: mist, sage, breath,
   calm. No borrowed palette names.
   ============================================================ */

:root {
  --calm:      #f4f6f3;   /* page ground */
  --mist:      #e6ebe6;   /* section wash, hairlines */
  --sage:      #9db5a4;   /* primary */
  --breath:    #6b8573;   /* deep sage, headings + buttons */
  --pulse:     #8aa895;   /* mid sage */
  --hairline:  #cdd9cf;   /* 1px rules */
  --linen:     #fbfcfa;   /* raised surface */
  --quiet:     #7b8a81;   /* secondary text */
  --deep:      #33403a;   /* body text */
  --shadowless: 0 1px 0 rgba(107,133,115,.10);
  --radius-soft: 20px;
  --radius-ring: 999px;
  --gut: clamp(1.15rem, 4vw, 2.5rem);
  --measure: 68ch;
  --ease: cubic-bezier(.22,.61,.36,1);
}

*, *::before, *::after { box-sizing: border-box; }

html { -webkit-text-size-adjust: 100%; scroll-behavior: smooth; }

body {
  margin: 0;
  background: var(--calm);
  color: var(--deep);
  font-family: "Inter Tight", "Helvetica Neue", "Segoe UI", "PingFang SC",
               "Hiragino Sans GB", "Microsoft YaHei", system-ui, sans-serif;
  font-size: 17px;
  font-weight: 350;
  line-height: 1.85;
  letter-spacing: .004em;
  font-variant-numeric: tabular-nums;
  -webkit-font-smoothing: antialiased;
}

h1, h2, h3, h4 {
  font-weight: 400;
  letter-spacing: -.012em;
  line-height: 1.22;
  color: var(--breath);
  margin: 0 0 .6em;
}
h1 { font-size: clamp(1.85rem, 4.4vw, 3rem); }
h2 { font-size: clamp(1.32rem, 2.6vw, 1.72rem); }
h3 { font-size: 1.06rem; letter-spacing: .002em; }

p { margin: 0 0 1.15em; max-width: var(--measure); }
a { color: var(--breath); text-decoration: none; border-bottom: 1px solid var(--hairline); transition: border-color .35s var(--ease), color .35s var(--ease); }
a:hover { border-bottom-color: var(--sage); }
ul, ol { margin: 0 0 1.2em; padding-left: 1.15em; }
li { margin-bottom: .55em; }
img, svg { max-width: 100%; }
hr { border: 0; border-top: 1px solid var(--hairline); margin: 3rem 0; }
strong { font-weight: 500; color: var(--breath); }

.skip-to-body {
  position: absolute; left: -9999px; top: 0; background: var(--linen);
  padding: .6rem 1rem; border-radius: 0 0 12px 0; z-index: 50;
}
.skip-to-body:focus { left: 0; }

/* ---------------- top mist bar ---------------- */
.mistbar {
  position: sticky; top: 0; z-index: 20;
  background: rgba(244,246,243,.88);
  backdrop-filter: saturate(1.1) blur(9px);
  border-bottom: 1px solid var(--mist);
}
.mistbar-in {
  max-width: 1180px; margin: 0 auto; padding: .85rem var(--gut);
  display: flex; align-items: center; gap: 1.4rem; flex-wrap: wrap;
}
.mistbar-brand {
  display: flex; align-items: center; gap: .6rem;
  border: 0; color: var(--breath); font-size: 1.12rem; letter-spacing: .06em;
  text-transform: lowercase; font-weight: 400;
}
.mistbar-mark { width: 26px; height: 26px; flex: 0 0 26px; }
.mistbar-nav { display: flex; gap: .35rem; flex-wrap: wrap; margin-left: auto; align-items: center; }
.mistbar-link {
  border: 0; padding: .32rem .78rem; border-radius: var(--radius-ring);
  font-size: .92rem; color: var(--quiet);
  transition: background .4s var(--ease), color .4s var(--ease);
}
.mistbar-link:hover { background: var(--mist); color: var(--breath); }
.mistbar-link[aria-current="page"] { background: var(--linen); color: var(--breath); box-shadow: var(--shadowless); }
.tongue-switch {
  border: 1px solid var(--hairline); border-radius: var(--radius-ring);
  padding: .26rem .72rem; font-size: .84rem; color: var(--quiet); letter-spacing: .05em;
}
.tongue-switch:hover { border-color: var(--sage); color: var(--breath); }

/* ---------------- page chamber ---------------- */
.chamber { max-width: 1180px; margin: 0 auto; padding: 0 var(--gut); }
.chamber-narrow { max-width: 800px; }
.weave { padding: clamp(3rem, 7vw, 5.5rem) 0; }
.weave + .weave { border-top: 1px solid var(--mist); }
.weave-head { margin-bottom: 2.6rem; max-width: var(--measure); }
.weave-kicker {
  display: block; font-size: .78rem; letter-spacing: .22em; text-transform: uppercase;
  color: var(--sage); margin-bottom: .9rem;
}
.weave-lede { font-size: 1.06rem; color: var(--quiet); }

/* ---------------- breathing lung (home hero) ---------------- */
.lungstage {
  padding: clamp(2.5rem, 8vw, 6rem) 0 clamp(2rem, 5vw, 3.5rem);
  display: grid; grid-template-columns: minmax(0, 1fr); justify-items: center;
  text-align: center;
}
.lung {
  position: relative; width: min(78vw, 430px); aspect-ratio: 1 / 1;
  display: grid; place-items: center; margin-bottom: 2.6rem;
}
.lung-ring {
  position: absolute; inset: 0; border-radius: 50%;
  border: 1px solid var(--hairline); transform: scale(.62);
  animation: hz-dilate var(--cycle, 19s) var(--ease) infinite;
}
.lung-ring:nth-child(2) { inset: 9%; border-color: var(--sage); opacity: .72; animation-delay: calc(var(--cycle, 19s) * -.08); }
.lung-ring:nth-child(3) { inset: 18%; border-color: var(--pulse); opacity: .5; animation-delay: calc(var(--cycle, 19s) * -.16); }
.lung-ring:nth-child(4) { inset: 27%; border-color: var(--breath); opacity: .3; animation-delay: calc(var(--cycle, 19s) * -.24); }
.lung-halo {
  position: absolute; inset: 34%; border-radius: 50%;
  background: radial-gradient(circle at 50% 45%, rgba(255,255,255,.95), rgba(244,246,243,0) 72%);
  animation: hz-halo var(--cycle, 19s) var(--ease) infinite;
}
.lung-core {
  position: relative; z-index: 2;
  width: 34%; aspect-ratio: 1/1; border-radius: 50%;
  border: 1px solid var(--sage); background: rgba(251,252,250,.86);
  color: var(--breath); font: inherit; font-size: .96rem; letter-spacing: .08em;
  text-transform: lowercase; cursor: pointer;
  display: grid; place-items: center; padding: 0;
  transition: background .5s var(--ease), border-color .5s var(--ease);
}
.lung-core:hover { background: #fff; border-color: var(--breath); }
.lung-core:focus-visible { outline: 2px solid var(--pulse); outline-offset: 4px; }
.lung.is-running .lung-ring,
.lung.is-running .lung-halo { animation-play-state: running; }
.lung:not(.is-running) .lung-ring,
.lung:not(.is-running) .lung-halo { animation-play-state: paused; }
.lung-caption { color: var(--quiet); font-size: .92rem; margin: .2rem 0 0; }

@keyframes hz-dilate {
  0%   { transform: scale(.60); }
  28%  { transform: scale(1); }
  44%  { transform: scale(1); }
  100% { transform: scale(.60); }
}
@keyframes hz-halo {
  0%, 100% { opacity: .45; }
  30%, 46% { opacity: .95; }
}

/* ---------------- cadence (duration picker) ---------------- */
.cadence { margin-top: .4rem; width: 100%; max-width: 640px; }
.cadence-head {
  font-size: .78rem; letter-spacing: .22em; text-transform: uppercase;
  color: var(--sage); margin-bottom: 1.1rem;
}
.cadence-row { display: flex; gap: .6rem; justify-content: center; flex-wrap: wrap; }
.cadence-step {
  border: 1px solid var(--mist); background: var(--linen);
  border-radius: var(--radius-ring); padding: .58rem 1.35rem;
  color: var(--breath); font-size: .96rem;
  transition: background .45s var(--ease), border-color .45s var(--ease);
}
.cadence-step:hover { background: #fff; border-color: var(--sage); }
.cadence-step small { display: block; color: var(--quiet); font-size: .74rem; letter-spacing: .06em; }

/* ---------------- session leaves (cards) ---------------- */
.leafgrid {
  display: grid; gap: 1.1rem;
  grid-template-columns: repeat(auto-fill, minmax(280px, 1fr));
}
.session-leaf {
  position: relative; display: block; border: 0;
  background: var(--linen); border-radius: var(--radius-soft);
  padding: 1.5rem 1.5rem 1.35rem; color: var(--deep);
  border: 1px solid var(--mist);
  transition: background .5s var(--ease), border-color .5s var(--ease);
  overflow: hidden;
}
.session-leaf:hover { background: #fff; border-color: var(--sage); }
.session-leaf::after {
  content: ""; position: absolute; right: -46px; bottom: -46px;
  width: 132px; height: 132px; border-radius: 50%;
  border: 1px solid var(--mist); pointer-events: none;
}
.session-leaf:hover::after { border-color: var(--hairline); }
.leaf-ring { width: 54px; height: 54px; display: block; margin-bottom: 1rem; opacity: .95; }
.leaf-kind {
  display: inline-block; font-size: .72rem; letter-spacing: .2em;
  text-transform: uppercase; color: var(--sage); margin-bottom: .5rem;
}
.leaf-title { font-size: 1.09rem; color: var(--breath); margin: 0 0 .45rem; line-height: 1.35; }
.leaf-line { color: var(--quiet); font-size: .93rem; line-height: 1.7; margin: 0 0 .9rem; }
.leaf-facts { display: flex; gap: .9rem; flex-wrap: wrap; color: var(--quiet); font-size: .8rem; letter-spacing: .04em; }
.leaf-facts span { border-top: 1px solid var(--mist); padding-top: .35rem; }

/* ---------------- duration / kind chip rail ---------------- */
.rail { display: flex; gap: .55rem; flex-wrap: wrap; margin: 0 0 2.4rem; padding: 0; list-style: none; }
.rail li { margin: 0; }
.rail a {
  border: 1px solid var(--mist); border-radius: var(--radius-ring);
  padding: .4rem 1rem; font-size: .88rem; color: var(--quiet); background: transparent;
  transition: background .4s var(--ease), color .4s var(--ease), border-color .4s var(--ease);
}
.rail a:hover { border-color: var(--sage); color: var(--breath); background: var(--linen); }
.rail a[aria-current="page"] { background: var(--breath); border-color: var(--breath); color: var(--calm); }

/* ---------------- practice detail ---------------- */
.crumbs { font-size: .84rem; color: var(--quiet); margin: 0 0 1.6rem; letter-spacing: .04em; }
.crumbs a { border: 0; color: var(--quiet); }
.crumbs a:hover { color: var(--breath); }
.crumbs span { margin: 0 .45rem; color: var(--hairline); }

.practice-head { display: grid; gap: 2.2rem; grid-template-columns: minmax(0, 1fr); align-items: start; padding: clamp(2.2rem,5vw,3.4rem) 0 2.4rem; }
@media (min-width: 900px) { .practice-head { grid-template-columns: minmax(0, 1.35fr) minmax(260px, .65fr); } }
.practice-head .lede { font-size: 1.08rem; color: var(--quiet); }
.practice-figure { border-radius: var(--radius-soft); overflow: hidden; border: 1px solid var(--mist); background: var(--linen); }
.practice-figure img { display: block; width: 100%; height: auto; }

.factline { display: flex; gap: .5rem; flex-wrap: wrap; margin: 1.4rem 0 0; padding: 0; list-style: none; }
.factline li {
  margin: 0; font-size: .82rem; color: var(--quiet); letter-spacing: .03em;
  border: 1px solid var(--mist); border-radius: var(--radius-ring);
  padding: .28rem .85rem; background: var(--linen);
}
.factline li b { font-weight: 400; color: var(--breath); }

.phasetrack { counter-reset: hzphase; margin: 0; padding: 0; list-style: none; }
.phase {
  position: relative; counter-increment: hzphase;
  padding: 1.5rem 0 1.5rem 3.4rem; border-top: 1px solid var(--mist);
}
.phase:last-child { border-bottom: 1px solid var(--mist); }
.phase::before {
  content: counter(hzphase, decimal-leading-zero);
  position: absolute; left: 0; top: 1.5rem;
  width: 2.3rem; height: 2.3rem; border-radius: 50%;
  border: 1px solid var(--sage); color: var(--breath);
  display: grid; place-items: center; font-size: .82rem; letter-spacing: .02em;
}
.phase-beat {
  display: inline-block; font-size: .74rem; letter-spacing: .18em; text-transform: uppercase;
  color: var(--sage); margin-bottom: .45rem;
}
.phase-text { margin: 0; max-width: var(--measure); }

/* sleep script: one paragraph per slow breath */
.scriptline { max-width: var(--measure); }
.script-para {
  position: relative; padding-left: 1.9rem; margin: 0 0 1.35rem;
  border-left: 1px solid var(--hairline);
}
.script-para::before {
  content: ""; position: absolute; left: -3.5px; top: .72em;
  width: 6px; height: 6px; border-radius: 50%; background: var(--sage); opacity: .8;
}

.benefits { margin: 0; padding: 0; list-style: none; }
.benefits li {
  position: relative; padding: .95rem 0 .95rem 1.7rem;
  border-bottom: 1px solid var(--mist); max-width: var(--measure);
}
.benefits li::before {
  content: ""; position: absolute; left: 0; top: 1.55rem;
  width: 12px; height: 12px; border-radius: 50%;
  border: 1px solid var(--pulse);
}

.caution-box {
  border: 1px solid var(--hairline); border-radius: var(--radius-soft);
  background: var(--linen); padding: 1.6rem 1.7rem;
}
.caution-box h2 { font-size: .82rem; letter-spacing: .2em; text-transform: uppercase; color: var(--quiet); margin-bottom: 1rem; }
.caution-box ol { margin: 0; padding-left: 1.2rem; }
.caution-box li { color: var(--deep); font-size: .97rem; }
.caution-box li::marker { color: var(--sage); }

.tipbox {
  border-left: 2px solid var(--sage); padding: .2rem 0 .2rem 1.2rem;
  color: var(--quiet); max-width: var(--measure);
}

.quiet-callout {
  margin: 2.4rem 0 0; padding: 1.15rem 1.4rem;
  background: var(--mist); border-radius: 14px; color: var(--quiet); font-size: .92rem;
  max-width: var(--measure);
}
.quiet-callout p { margin: 0; max-width: none; }

/* ---------------- prose pages (about / legal) ---------------- */
.prose h2 { margin-top: 2.6rem; }
.prose h2:first-of-type { margin-top: 0; }
.prose .updated { color: var(--quiet); font-size: .88rem; letter-spacing: .04em; }
.prose .lede { font-size: 1.1rem; color: var(--quiet); }

/* ---------------- stillness (footer) ---------------- */
.stillness { border-top: 1px solid var(--mist); margin-top: 4rem; padding: 3rem 0 3.6rem; background: var(--linen); }
.stillness-grid { display: grid; gap: 2rem; grid-template-columns: repeat(auto-fit, minmax(200px, 1fr)); }
.stillness-col h3 { font-size: .78rem; letter-spacing: .2em; text-transform: uppercase; color: var(--sage); margin-bottom: .9rem; font-weight: 400; }
.stillness-col ul { list-style: none; margin: 0; padding: 0; }
.stillness-col li { margin: 0 0 .5rem; }
.stillness-col a { border: 0; color: var(--quiet); font-size: .93rem; }
.stillness-col a:hover { color: var(--breath); }
.stillness-note { margin-top: 2.4rem; padding-top: 1.6rem; border-top: 1px solid var(--mist); color: var(--quiet); font-size: .86rem; }
.stillness-note p { max-width: 70ch; margin: 0 0 .6rem; }

/* ---------------- misc ---------------- */
.emptynote { color: var(--quiet); font-size: .95rem; border: 1px dashed var(--hairline); border-radius: var(--radius-soft); padding: 1.6rem; }
.pagerow { display: flex; gap: 1rem; flex-wrap: wrap; margin-top: 2.8rem; }
.pagerow a {
  border: 1px solid var(--mist); border-radius: var(--radius-ring);
  padding: .5rem 1.1rem; font-size: .9rem; color: var(--breath); background: var(--linen);
}
.pagerow a:hover { border-color: var(--sage); background: #fff; }

@media (prefers-reduced-motion: reduce) {
  * { animation-duration: .001ms !important; animation-iteration-count: 1 !important; transition-duration: .001ms !important; scroll-behavior: auto !important; }
  .lung-ring { transform: scale(.86); }
}