Praying in the spirit has nothing to do with making up fake sounds so God will better understand you. God is not that weak, He knows what you want before you ask.
Matthew 6:7-8 And when you pray, do not keep on babbling like pagans, for they think they will be heard because of their many words.Do not be like them, for your Father knows what you need before you ask him.
Romans 8:26. In the same way, the Spirit helps us in our weakness. We do not know what we ought to pray for, but the Spirit himself intercedes for us through wordless groans.
If you have been born again, you are already in the Spirit. He abides within you forever. Do not let other people make you feel inferior because you are not able to work yourself into an emotional frenzy and utter made up sounds. Paul chastised the early church for this, he did not encourage it. He basically was saying, if you feel the need to do this, do it in your own time.
I can’t stress enough....DO NOT let other human beings dictate your relationship with God! Keep your eyes fixed on Jesus. Your relationship with Him is special between the two of you, don’t let anybody come between that. He is more powerful then any created being, He will always let you know what your next step is. If you feel judged or condemned or like your not measuring up that is not the Holy Spirit speaking to you, dismiss that voice and look through the scriptures for the promises of God concerning you. He cannot lie!!