It not only wears the throwout bearing, it also wears the spring of the pressure plate. This is not designed to stay 'unclamped' for very long. Depending on the pressure plate type, there may be little fingers that come into the center. When you push on the clutch, those fingers get pushed on, releasing the clamping action of the pressure plate. The throwout bearing can wear the fingers in time, creating a weak spot, and eventual failure of the pressure plate.
I've changed enough clutch assemblies to know a little about them, I change it on my race car every 3 races!
I also love those guys who are at a light uphill, not using the brake, but lunging forward/backward using the clutch pedal. yeah, that will make the clutch last.
That and downshifting, which is not necessary unless you are getting ready to exit a turn in that gear. I wouldn't use your engine to brake, it wears the clutch & components, uses more fuel, and brakes are a lot cheaper and easier to replace.
You would only downshift under racing situations when you need to exit a slow turn in a lower gear due to the momentum you've lost in corner entry (braking, etc.)