How to switch from HOB to sponge filter

[leahhhpage]

Im afraid my HOB filter is making too much movement and its not doing well on cleaning my tank. I am tired of worrying about it so i went ahead and bought a sponge filter, how should i go about switching them out without causing a mini cycle or too much water flow. I dont wanna stress him out at all. (my previous filter was a fluval 30 and it was too much i had to put a piece of a water bottle to direct the flow but it still seemed like a lot when he would swim under it and i dont wanna take any chances )