But I'd avoid ChangeNOW or other instant exchange services if possible since they can flag your transaction and ask KYC at any given time.
I don't want to sound like I am protecting instant exchanges or any other exchanges for that matter, but for the accuracy of the information, it's not the exchange that blocks your coins and asks for KYC. It's one of their trading platforms they work with to facilitate those swaps. ChangeNOW just informs you, hi KYC is necessary because that's what their partners asked them. For an instant swap to happen, multiple transactions take place in the background that the end-user doesn't see and doesn't need to know about.
Transaction 1: Your deposit to the swaps platform.
Transaction 2: The swaps platform transfers coins to a liquidity provider.
Transaction 3: The liquidity provider exchanges coin A to coin B.
Transaction 4: Coin B is sent back to the swaps platform.
Transaction 5: The swaps platform sends the coins to your address.
I am not sure about the last step. Maybe the 3rd-party sends the coins directly to your address. Anyways, there could actually be more transactions if you are exchanging two unknown altcoins one for the other and there is no such trading pair available. In that case, the instant exchange would first need to have its partners swap the unknown coin for something familiar like BTC, USDT, or ETH, for example, and then get the asset you want in the following transaction.
In fact, that's the same way that swaps work on some of the services on Ledger Live or Trezor Suite. If you open the native apps, read the TOS, or initiate a crypto to crypto swap, you will come across information that 3rd-parties might ask you to verify your identity. Sometimes it works without it, other times it doesn't. It probably depends on the amount and the history of the coins.
Including passphrase to generate different keys can be of people's preference, just like I have implied before, not using it can make some people to feel insecure as they keep their seed phrase offline...
It's a hot wallet that is connected to the internet. Thus, the seed phrase is not offline despite being written down and stored on paper/steel/some other way.