1. I just scrawl in my notebook. Later, I type it into the DV system and clean it up a bit. You might try ye olde tape recorder method. Of course, it doesn't have to be a literal tape. You might find it easier to do it vocally.
2. I have trouble getting into SP at all. I usually fall asleep before I realize it. >.< I've shifted some focus on DILDing and RCing throughout the day.
3. Try staring at your breath with your nose, throat, etc. I know it is a weird way to put it, but there it is. Perhaps try thinking about somebody else breathing first, listening to their breath, and then try to shift over to yours without controlling it.