I will down shift to 1st for anything under 20mph, but then again I have an upgraded dual cone first gear syncro. Not sure if the newer models come with this or not. Regardless, I would definitely down shift for anything under 10mph. You don't want to lug it, and I generally try to keep my car between 2200 and 3500 rpm (down to 1500 in 2nd should be okay).
To rev match you want to just blip the throttle. In my experience, the faster you do it have shift the easier it is. My car is modded, but usually to rev match I will stab the throttle to the floor and instantly release. If I down shift quickly as possible (within reason) it will be perfectly rev matched using that technique.