I'd wet the media down real good. Squeeze all four corners of the pot to loosen up any roots that have attached to the sides of the pot. Wet it down more. And continue loosening up the roots and media by squeezing all four corners of the pot.
Repeat the above a few times.
Then when you feel that it's okay to dump the media out, go ahead and do so slowly and carefully.
If the media is old, I'd replace it. If not, then you might want to dump the media into a container to save the material.
Be careful and hold onto the plant and the pot while dumping the media out. Some roots may still be attached to something.
If there are any roots firmly attached to the old media, I'd leave it alone.
Have a spray bottle handy as you may find yourself having to wet the roots down continuously until the entire process is done. Doing it over an old newspaper helps make clean up fast and easy.
Then I'd re-work the roots into the same size pots so that they're all in there. Finally, insert potting media into pot and wet down completely.
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