Team capacity is linked to the sprint, via the Board that the sprint is in being referenced as the issue source for the shared team (at least that is how it is on Cloud). So, the best way to free up the capacity is to remove from the sprint (as it is the sprint capacity that is being visualized)
I'm not sure if removing from the plan would make any difference, perhaps removing from the shared team would (as that is where the board is referenced as the issue source), but how the Board (where the sprints are) is filtered could also limit on how certain moves would work (or not)
For instance, if the board is filtered by the team, then removing the team, would remove the Story from the Board and the plan, but if you don't remove the sprint it will still be considered part of the sprint and I suspect would still count towards the capacity.
best bet, experiment with each option and monitor to see what the impacts are based on how your Board/s and Plan/s are set-up.
I'd be keen to hear the results.
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