Swallowing, coughing and such

So today was my third attempt at WBTB in a row. Not enough practice for definitive results yet, I know, but I was wondering about all the various distractions that happen while WBTB/WILDing. I managed by my last attempt to phase out most of my distracting thoughts, but the urge to swallow was still the worst- I couldn't help but feel like I had a ball of phlegm in the back of my throat, and any time I tried to divert my thoughts, it would just get bigger. The previous night, I was really worried about it, because it seemed almost impossible to ignore. I read recently, though, that sometimes it's not the distractions that keep you from WILDing successfully, it's generally the anxiety you get about how those distractions will keep you from succeeding. Today, I was determined not to let this self-fulfilling prophesy happen, so rather than fight my swallowing reflex, I simply allowed it to happen naturally. I noticed, oddly enough, that I was swallowing less after that- usually i could keep my mind off of it for a few couple of minutes since it wasn't festering in the back if my brain. I also got further today than I did yesterday - no LD or SP, but I couldn't feel my body and I started hearing various sounds I knew weren't really there. So, I started visualizing my dream and I feel like I was really close to a breakthrough. Then, as though I was getting a big "fuck you" from my brain, I got the worst urge to cough. I gave in, and gave up soon afterwards because I thought it was over. But was it? LDers with a similar experience, I'm wondering two things:

1. Whenever these distractions happen, what do you do? Do you have a technique to keep your mind off of it, or do you go with the flow and allow it to happen?

2. If it does happen and you give in, is it back to square one? Or have you found a way to recover and stay on track?

Your help is much appreciated, r/LucidDreaming! Thanks again!