Good question!
I agree with Barney, spray bar gives you greater options for reducing and directing the pressure, without necessarily reducing your filter turnover rate.
One problem with the question is that evolution has produced as many varied types of fish as there are wildly different water flows in nature. Think of times you've stood at waterfalls/rapids or sat near a very still creek backwater or pond. Also makes me think of some of the new videos I've seen on UTube where people have taken underwater movies of the actual same species we put in our aquariums but in their natural habitat - different sorts of flows there for different fish.
Another thought from a different angle is that if the fish are hanging back and then darting out, they may enjoy more cover. Some fish are used to very dense plant areas or varied caves and hiding places. The right habitat for some of these types can suddenly make them feel at home and change their behaviours.
Yet another thought is that if the fish were only recently introduced to your tank then their behaviour may be entirely different than it will be when they settle down. Some fish just stay scared for a relatively long time in a new environment. For some of them the environment is so foreign that they are just in life/death survival mode and not exhibiting their relaxed behaviour.
On the technical side - if you can manage to put a number (litres/hour) on the flow rate of your filter (not always easy, may involve contacting the manufacturer, although Barney may know) you can compare to rates commonly talked about here on TFF which I would speculate are roughly as follows:
Below 4 full tank volume turnovers per hour: little betta tanks?
4 turnovers per hour: Planted tanks with plants that don't like turnover
5 turnovers per hour: seems like the most average common suggestion here on TFF
6-7 turnovers per hour: tanks with messier fish or overstocked tanks
On a 45G tank, 225 gallons per hour flow rate would be 5 turnovers per hour.
~~waterdrop~~