27 of my 45 years as an ASE and factory trained technician were spent as an automatic transmission specialist (GM & Ford). This gives me an educated and deeply experienced perspective way beyond you tubers, buddies at the bar, and general voo-doo urban legends steeped in anecdotal horror stories.
Now for facts:Flushing an automatic transmission to address an existing problem with shift issues, delayed engagements, etc. are going to be fraught with negative results in the vast majority of attempts to "fix" a more deeply rooted problem.
Flushing a perfectly fine working transmission for maintenance purposes early in it's life and at regular intervals thereafter is very safe and problems in that scenario are more rare.
I flushed my auto trans on my 2002 Sequoia at 260,000 miles, but this goes back to when the vehicle was new. This is the original trans which works still perfectly at 280,000 miles, and, although THAT is merely anecdotal, the fact stands that I've been involved in untold thousands of automatic transmission repairs, maintenance, and diagnostics over the scope of my career.
I recommend and DO practice only doing drain and refills along with purging the fluid from a cooler line to get the converter oil out as well on an older, non-maintained transmission.... with great results.
I'm not here to argue with or refute anyone; just share what I know from training..... At least, to me, an automatic transmission is NOT a mysterious black box. I hope this helps YOU to make an informed decision to answer your question, and to address your doubts. Peace!