Need help getting smooth spectrum

So I'm still fairly new to this whole after effects thing and I wanted to put an audio spectrum in my videos, but I don't like how jumpy and how too reactive it is. I want it to be similar like this : Video. I already tried messing around with the settings a bunch of times (like the audio duration and offset and the height and etc.) and searching online and past reddit posts but nothing can seem to quite get it just right.
Any help is greatly appreciated!