You do it by letting yourself stutter when a disfluency comes. The reason you push is because you're resisting stuttering and holding back. This is very hard to work on your own and something a good, qualified speech therapist can help you with. I couldn't do it on my own and have to find help, but now I mostly just talk without thinking of words. I still stutter plenty but I don't push. Pushing only reinforces the *fight* and the aim is to stop fighting. But I understand it's very hard and sometimes you need to get words out anyway you can.