Your using what’s called “filler” sounds. These sounds help to open your vocal folds to allow air through them since they’re blocked. Your brain is trying to correct the block. Problem is these sounds can lead to another block or a repetition spiral. I use to use filler sounds all the time. There’s no simple answer here. It’ll take a conscious effort to stop using filler sounds. My speech therapists use to help me practice breathing techniques so that you can open your vocal folds through just breathing rather than the sounds. But it’s all a lot of conscious effort, and then may require the use of other fluency techniques so as to prevent a block again immediately when you start to speak. It’s awkward but, stopping and taking that deep breath and then slowly exhaling and attempting to speak again under the control of the slow exhale is better, at least to me, then spiraling into a repetitive spiral. For the hardest part is conditioning your mind to use these filler sounds, and it takes time. I still stutter, but I use far less if any filler sounds any more.