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You can use Alt + Tab to switch to a window from host anytime, without press the Host key first. If unchecked, then vm is just treated as a simple window in host.If checked, then you need Host key to return focus to residing os, just as described above.The virtualbox Auto Capture Keyboard option

If you switch back to the vm again via Alt + Tab, then vm will get focus again, then to get back to residing os, you need to press Host key again.If the vm already lose focus, then you don't need to press the Host key first, otherwise you need to press once & release, to transfer focus back to residing os.The Host key is used to transfer focus to residing os, on windows or linux it's right Ctrl by default.Click Host key once and release to let the vm lose focus, then Alt + Tab, switch to a window of residing os,.Host key + m, minimize virtualbox os window,.