How can I quit saying um/erm before I speak

How can I quit saying um/erm before I speak So I (m20) need some advice my stutter is kinda like a block I just can't get anything out sometimes it's almost like I kinda quit breathing for a second because my block and the only way I can get my words out is by saying um or erm but my speech is kinda getting worse saying when saying that. so I was wondering if yall have Any advice on what I can do to maybe stop saying um/erm to get my words out or what I can do stop my block wen trying to speak. I would greatly appreciate any advice