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Trickle could be useful for you: http://monkey.org/~marius/pages/?page=trickle

You know, that's a good idea. Thanks for bringing that up!

I hope you mean you also kill the background process they leave running.

I don't see any background process running when I shut it down on Linux, and my bandwidth monitor immediately shows any unusual uploading activity coming to an end.

Last i heard idle clients (i.e. not currently streaming) are supposed to drop out of the P2P overlay, so it shouldn't be uploading if you haven't listened to music for a while. I haven't tested if this is actually the case though.