We (the forum) know two low recoil 12 gauge loads for defense:
Hornady low recoil TAP 8 pellet OO buck, my understanding is it is noticeably lighter on recoil than Federal 8 pellet but uses same type of Flite Control wad under different name https://pistol-forum.com/showthread....e-8-pellet-00B
via Demonstrated Concepts Fiocchi Defense Dynamics 12 Gauge 2-3/4" #1 Buckshot 9 Pellets real low recoil load
Midway link
https://www.midwayusa.com/product/102326523
For 410 the 4 and 5 pellet OOO buck loads should be good to go https://pistol-forum.com/showthread....-shockwave-410
Are there any other good choices for 12 or 20 gauge?