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Of course I found the answer immediately after giving-up-and-writing-a-ticket.
https://us-east-1.console.aws.amazon.com/support/plans/home?region=us-east-1#/
I have downgraded our Support service. All good.
Please close this ticket. Thank you!

Can you accept your own answer, so it's easier to find for anybody looking for the answer in future.
On your other point:
You can try logging a billing support case to ask for a refund and see where it gets you https://docs.aws.amazon.com/awsaccountbilling/latest/aboutv2/billing-get-answers.html#billing-support
It's doubtful AWs will refund you though (it's a bit like asking for your insurance premium back from last month because you didn't make a claim).