Begin by ensuring you have the necessary permissions to access and export data from Redshift. This includes having access to the Redshift cluster, the ability to run SQL queries, and sufficient IAM permissions to export data to Amazon S3, as this will be a temporary staging area for data.

Use the `UNLOAD` command in Redshift to export your data into an Amazon S3 bucket. This command converts the data into a delimited text format such as CSV or TSV, which is suitable for import into PostgreSQL. Ensure your S3 bucket is accessible from Redshift, and that the Redshift cluster has the necessary IAM role permissions to write to the bucket.
```sql
UNLOAD ('SELECT FROM your_table')
TO 's3://your-bucket-name/path/to/export/'
IAM_ROLE 'arn:aws:iam::your-account-id:role/RedshiftS3AccessRole'
DELIMITER ','
ALLOWOVERWRITE
PARALLEL OFF;
```

Once the data is exported to S3, download it to your local machine or a server where you have access to the PostgreSQL database. Use the AWS CLI or SDKs to download the files:
```bash
aws s3 cp s3://your-bucket-name/path/to/export/ ./local-directory --recursive
```

Ensure your PostgreSQL database is set up to receive the data. This includes creating any necessary tables that match the schema of the data you're importing. Use SQL commands to define the tables with the appropriate data types and constraints.

Use the PostgreSQL `COPY` command to load the data from the downloaded files into your PostgreSQL tables. This command reads from a file or standard input and inserts the data into the specified table. Here is how you can use it:
```sql
COPY your_table FROM '/path/to/local-directory/exported-file.csv'
DELIMITER ','
CSV HEADER;
```

After importing, you should verify that the data in PostgreSQL matches what was in Redshift. Run checksums, count records, and spot-check some random entries to ensure data integrity. This step helps confirm that no data was lost or corrupted during the transfer.

Once the data transfer is complete and verified, clean up any temporary resources used during the process. This includes deleting the data files from the local system and the S3 bucket if they are no longer needed. Also, consider removing any temporary IAM roles or permissions that were created specifically for this operation to maintain security.

By following these steps, you can effectively move data from Redshift to PostgreSQL without the need for third-party connectors or integrations, using only AWS and SQL commands.