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What are some of the techniques for recovering from a roll over or a capsize?
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In a total capsize - None. Being lucky might let you survive.
With something less such a violent motion would probably cause damage to the rigging not to mention other problems including everything else. You would recover by doing what was required. That may include removing the rig from the boat by cutting all the cables securing the mast if it has entangled the boat. You might jury rig a temporary mast / sail and attempt to regain some sail power assuming you also had a rudder or could make one. There are no "steps". You generally have limitations imposed on what is even possible.
You need to save the crew first (that includes you too). You would need to consider any first aid required, drinking water, shelter, food then decide if the life raft is the better option or if the boat can still float. Can you establish communications? Could the engine be powered? Could a jury rig sail and rudder be secured? Can you be rescued by staying put or do you need to move? Do you even know where you are?
No knock down is going to be a business as usual event after it's over. Something will be broken or damaged. Injuries are very likely. You can prepare ahead of time to minimize the event of a knockdown but when it happens it could take any number of twists. You have to start with the people then move on down the list. Knock downs are not common.
We don't have a lot of disaster at sea stories here. For the most part they seem to generate a lot of pointless conjecture given no one has many facts nor the total details that might be of more use to future sailors. A lot of people like to second guess. What may have gone wrong and why gets to be a complicated mess as nothing is ever a one thing caused the disaster. As far as first hand accounts there are none on the forum now.
Preparations OTOH are something useful you can do. That includes a whole host of gear and training. The best approach is to be some place else before it can happen. I'm not sure there is a better plan than that other than being lucky.