Ok, so I figured I was missing something and found an Affinity video that explains the document resize dialog more clearly.
It's actually simpler than the photoshop process but not intuitive if you don't realise that you can change the unit type with resample unchecked (because they are greyed out when default unit size is pixels.
So, the process is still 2 step:
1. To increase dpi to 300 - Open document resize dialog, uncheck resample, change dpi to 300, and save. (if you change units to other than pixels, you can see that the dimensions ARE linked to dpi- ie, dimensions get smaller as you increase dpi - hooray! Pixel dimensions don't change (which also confused me- someone could explain it, but I just need a simple workflow!)
2. To change image dimensions (downsize only) - reopen document resize dialog, check resample, change dimensions, save. Or, just export in required dimensions. This is actually an easier workflow!
Sorry, if this is simple and obvious! But anyone else who gets confused like me by the different dialog menu might find it useful.
Here is the Affinity video:
https://www.youtube.com/watch?v=KTmM8hw2r_M