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Mirrors first, you should know this already not when it's too late.
The view of AIM is that you shouldn't be braking and changing gear at the same time
http://www.smartdriving.co.uk/Driving/CarControl/Gears.htm

How can you know if someone behind you isn't going to slow down before you even show your brake lights or indicators? Surely the prudent thing to do is to be prepared regardless of what you think the person behind you may or may not do.Mirrors first, you should know this already not when it's too late.
) and I will say it's the best thing i've ever done.. why it's not taught as part of the normal driving test I don't know!
whats wrong with braking and changing gear at the same time?
Ive always rev matched when down shifting usually at the same time as braking as well, less wear on the syncros and a smoother shift.
The idea of not braking and not shifting down at the same time is not to upset the balance of the car, also so you don't take both hands off the wheel
Manage it just fine in all race cars, where the speeds involved will be much more likely to upset the cars balance than Mrs Jones doing 30mph to Tescos in her 100bhp fwd hatchback.
Braking for traffic lights the AIM method is to brake until you need to dump the clutch to avoid stalling. No downshifts required. It's also a lot more relaxed way of driving.
Don't compare race car driving to road driving.

Manage it just fine in all race cars, where the speeds involved will be much more likely to upset the cars balance than Mrs Jones doing 30mph to Tescos in her 100bhp fwd hatchback.
Braking for traffic lights the AIM method is to brake until you need to dump the clutch to avoid stalling. No downshifts required. It's also a lot more relaxed way of driving.
Don't compare race car driving to road driving.
On the road I would change down a gear while braking, then if the lights changed I would have more flexibility to go without having to change down or if I had to stop it would increase engine braking, and reduce any time spent coasting with the clutch in which would be longer if slowing down in a higher gear.
But you don't need engine braking to assist modern brakes, maybe you'd have an argument back in the 50's. Remember brake setups are designed to distribute the braking force correctly to the shift in loads under braking, by adding engine braking suddenly on an axle by changing down it alters the braking force distribution. On a rwd it can be used as a technique to bring the rear end out whilst braking, on a fwd it will cause your abs to kick in earlier than it should due to the front wheels reaching their limit of grip sooner.
The idea is you sort your speed out before you take you hands off the steering wheel, when you heel and toe I assume you need to beacause your changing gear with one hand on the wheel.
The stance of the IAM/Roadcraft/whichever you're looking at is always
Position > Speed > Gear
So turning left into a side road from a main road would mean positioning yourself to the left of the road (as much as possible barring any hazards etc), slowing down to the speed you would take the bend at (ie, brake all the way down to that speed), then choose the appropriate gear for bend.

If you could describe how to change gear in a conventional manual without taking a hand of the steering wheel I'll be impressed.