You want gas exchange and circulation
Enough gas exchange has to occur to maintain levels of o2/co2 etc in the grow area. Otherwise during the lights-on cycle the o2 will spike and co2 will diminish and co2 is your limiting factor. "They" say 3-5x CFM of volume of tent -- ~150CFM, give or take. This seems excessive but at least it is a safe target even if a bit overkill. A tent in a small room may not be enough. whether air flows from the rest of the house or you exhaust outside, you need something exchanging fresh air.
I have a 10x10 that is only half-filled or less with plants, so effectively more like a 5x10. I run a couple 6" intakes at 30-40% and a 8" exhaust at 30-40% - adjusted to prevent bowing of walls in either direction. This is definitely less than 3x suggestion above and i have had no negative impacts to production compared to over-doing it the past. Go bigger with equipment because running at lower power is quieter and the equipment probably lasts longer, but don't flip out too much if your CFM falls a bit short of what 'they' say.
* - you want slight negative pressure in tent if making use of a carbon filter. otherwise i go with no bowing of walls or allowing a slight bowing outward vs inward, since you don't lose volume in the tent that way. Better to stick as close to normal atmospheric pressure, i'd assume, so avoid extremes in that regard.
Circulation just has to cause some gentle jostling throughout your plant's canopy. That tells you plenty of air is moving around. Too much and you cause wind burn - whether to leaves or pistils.
As far as gas echange is concerned, buy a duct fan that's larger than you need and run at 30-50% power. This will be the quietest option and well worth the extra cost. With circulation you can go small or big. a bigger fan pointed over the top will almost certainly cause a ton of air movement all throughout a small enclosed area. or a couple well-placed small / gentle fans can work too. Have them pushing air to create a vortex as best you can - work together not competing.
This is something i've slimmed down over time, too. I used to have 2 box fans hanging and 2-3 oscillating clip fans distributed. Overkill is an e-peen. Now, it's just the 2 box fans set on low far enough away that it jostles canopy and bounces off far ceiling/wall and rolls underneath canopy "enough." If you have consistent growth throughout canopy and avoid mold and such long-term without exception, it is sufficient.
Not overcrowding your canopy is also integral. That's just shooting yourself in the foot before you start.