Here's a thought on down shifting your crunchy 4 spd.
When you Up shift at , say , 15mph , the engine is doing X rpm.
When you Down shift at 15mph , you have to blip the throttle so the eng is doing those same revs for that speed , as if you were already in the lower gear , then you slip it right into that lower gear .
Easy , eh . grin

Oh , and none of this down shifting at 30mph + , thats just nonsence , way too fast .
Keep those revs to a respectable level. wink