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Proper technique, as stated, is to downshift through a deceleration. The reasoning is simple -- this allows you to keep control of the car as long as possible. If you get into trouble, usually the best way out is to drive out, and in my mind the safety concern trumps any debates regarding wear and tear (which are irrelevant in my opinion anyway, since extending the lifespan of your clutch should be your first thought -- unless you suck, your transmission is hardy enough to handle the extra shifts).
As to breaking bad habits, this is why it's better to form good habits from the start. Keep at it.
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I wake up in the morning more tired than before I slept
I get through cryin' and I'm sadder than before I wept
I get through thinkin' now, and the thoughts have left my head
I get through speakin' and I can't remember, not a word that I said
- Ben Harper, Show Me A Little Shame
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