No you are getting them all wrong. It depends on your own situations. If you stutter even calmed down, relaxed, and composed, it is likely that the neurological part of your stuttering shares of the whole more than the psychological part which means speech techniques work probably better than speaking spontaneously, not to mention if severely. If you stutter more when you are anxious, afraid, angry and etc then the psychological part plays a bigger role and maybe under this condition speaking spontaneously works better than speech techniques, which you advice against in order not to fight against your stuttering. Also, a good speech therapist specialized in stuttering will analyze your stuttering and work out the countermeasures according to your situations. The answer is not all the time binary.