The fourth limb is Pranayama, which means control of the breath. Once the body is sitting steady, Patanjali says, we learn to slow and guide the breath, both in and out.

Why the breath? Because the breath and the mind are closely linked. When you are scared or angry, your breath gets fast and shallow. When you are relaxed, it gets slow and deep.

This works in the other direction too. If you slow down your breath on purpose, your mind starts to calm down with it. The breath is like a remote control for your mood.

Try this simple practice: breathe in slowly through your nose for a count of four. Then breathe out slowly for a count of six. Do this five times.

The fifth limb, Pratyahara, comes next. It means turning your attention inward, away from noises and screens, the way a turtle pulls its legs into its shell.

These two steps, a slow breath and an inward attention, are the bridge between the body and meditation.