If you listen to the latest “Joy of Why” podcast, where the guest is topologist Maggie Miller, it will help a lot if you first read this @QuantaMagazine article on Miller’s work on Seifert surfaces:

https://quantamagazine.org/special-surfaces-remain-distinct-in-four-dimensions-20220616/

It includes an image of two surfaces whose boundary is the same knot, but which cannot be deformed into each other when embedded in either 3 or 4 dimensions.