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Clutchless changes are pointless unless you're left-foot braking and then there's no matching of revs. Up changes are normal with the clutch and most down changes too. The clutchless changes are only used when the car is being balanced engine against brakes and releasing the brakes would result in the car running wide, down changes are then with the accelerator on the floor and moving the gear lever as fast as possible. A slight lift might be needed with some engines but in most FWD rally cars I drove fourth to third could be done foot on the floor and ram the lever through. Muffing the change left the car freewheeling whilst sideways, not good, so it was important to be decisive and have a method that worked every time even if mechanically brutal.
Heel and toe is unnecessary and wastes fuel in normal driving in modern cars. Unless you double-declutch too it won't ease the load on the synchro cones so mechanical sympathy doesn't come in to it. Heel and toe in a modern car just serves to spin the engine until you drop the clutch. Once a habit it's hard to unlearn, I'm currently trying as my son is learning to drive and has to use the handbrake rather than heel and toe.