I reduce the flow by shutting the intake valve to about half open. And I pointed the outflow to push the water along the length of the tank in the back, instead of pointed towards the front.
I must say this filter seems like its made to last. I took the whole thing apart today, (I was looking to see if my new shrimp may have been sucked up, it wasn't) and as I was putting it back together, I knocked the top part with the motor and all the workings off the counter. I attempted to break the fall with my leg, but instead I just kicked it across the kitchen floor.
And does it still work? YES it does
Still quiet, still smooth. I am very satisfied with this filter.