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Hmm to answer you question the shifting about every 3-4k is great for a Civic aka every 10 or so mph. As for braking, one of the most common mistakes is to think you'll have better braking with the clutch in. If you've ridden a motorcycle at all you'll notice that when you brake with your clutch in, although its a lot smoother feeling its a lot more work for the brakes. Instead you should leave the car in gear and brake, when your into low rpms then put in the clutch and take care of the rest as needed.
You see its not as easy a shift down because of gear ratios. Each gear has a different relation to the output/drive shaft that powers the gears to turn in the first place. For example I think for Civics the gear ratio of 1st gear is 3.0-3.14 or something. While second gear is 1 point something. So if your 3000k at 2nd gear if you shift to first you'll be past your redline already at 9k approx.
Thats why shifting down for no apparent reason eats gas, and strains the engine. Just go easy on your sychronizers and your gas and brake in the standing gear. Now if we were talking a bout braking and existing a turn thats a different story.
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