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In your statistics, a download is one listener who fetched one episode on one day. We count according to the international IAB guideline, the same guideline the major hosts and advertisers use. That keeps your numbers comparable with those of other podcasts.
A download only counts once a listener has fetched at least one minute of audio from the episode. Someone who opens the episode and leaves after a few seconds is not counted. If an episode is shorter than a minute, the whole file is the threshold.
The same listener counts at most once per episode per 24 hours. Apps sometimes fetch an episode in parts, or load it again later. All of those requests together count as one download. If you listen to your own episode to check it, you count once as well, not every time you press play.
Downloads by bots and crawlers are not counted. Think of search engines, the checks podcast apps run on feeds, and scripts that scan feeds. We recognise them by their characteristics and filter them out before they reach your statistics.
Listens on Spotify do not show up in your statistics. Spotify fetches the audio from us once and then serves it itself. You will find those numbers in your own Spotify account.