"Changing the transmission fluid in a high mileage transmission will blow it up" is an unfounded myth perpetrated by owners of vehicles with failing transmissions changing the fluid in an attempt to fix things, then the transmission dies on them a week later. They blame the fluid change, not their severe neglect of maintenance. The transmission died because it was already on its way out.
Since your transmission is in good operating condition, go ahead and do
a pan drop and strainer change (preferable) and then a few drain and fills with a few weeks of driving in between, or if you do not wish to do a pan drop, four drain and fills should be good. Drain & fills rather than a complete fluid exchange will gently clean things up.
Torque spec for the transmission drain plug is 22 - 29 ft/lbs. Replace the crush washer on the last drain & fill. Use Nissan Matic D fluid preferably; if unavailable, use any fluid that claims to meet Dexron III specifications. I run Castrol Import Multi Vehicle (now renamed to Castrol Transmax Import Multi-Vehicle) and am happy with the shifting. Approximate drain & fill capacity is 4 quarts.