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1) Audio Effects > Denoiser, and adjust until you are happy,
2) Right Click on your audio file on the timeline > Audio Gain > then just manually type in -12dB.
Indeed I am sorry. Perhaps even blind :-)
There is not really a way to get rid of an exact amount of gain. I would try dropping the brightness and contrast, and also play with the "Levels". I believe there are 3rd party plug ins that do a good job, but they are not free.
The "Median" effect is something to look at, although I would never go past value 1.
Again sorry tom...
AE has a Remove Grain filter than may help. Its impressive but not magical. Long renders.