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The best way is by downshift through all gears while using the engine to help you brake. Don't use the clutch as a "brake" since this will cause unnecessary wear on the clutch, the clutch should be engaged/disengaged fast during gearshifts and the engine and transmission should preferbly have the same rpm when the clutch engage them.
There are no reasons why you shouldn't have the first gear in while waiting at the stoplights, the releasebearing will handle this without any problems.
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