Option 1. Duplicate the .prproj file you want to downgrade and name it temp_downgrade.prproj or something. Just so you don't have to mess with the original. Download 7zip. Right click on temp_downgrade.prproj and select Extract here.; You should see temp_downgrade next to the original temp file with no .prproj.; Now right click on the temp_downgrade file and open it with a text editor.
Go to the Sequence > Captions > Add New Caption Track. In the pop-up window, you'll see the4 options for adding subtitles to your finished video project. Select the CEA-708 setting as the sweet spot between compatibility and features. Click OK, and a Blank Captions Layer will be added to the top of the timeline.
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The article below contains details about most 4 useful methods for freezing a frame in video with Adobe Premiere Pro. Method 1: Insert Frame Hold Segment in Clip. Method 2: Freeze frame in video with Add Frame Hold options. Method 3: Export Still Frame and Import. Method 4: Freeze Frames with Time Remapping feature.

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