See Are there solutions that can limit the CPU usage of a process? for general answer.
WinRAR itself has the command line switch -ri
, see in help of WinRAR the page with title:
Switch -RI<p>[:<s>] - set priority and sleep time
For example using a command line like
WinRAR.exe a -ri1:100 Backup.rar *
results in compressing all files in current working directory with default settings using lowest task priority and with 100 ms sleep time between each read or write operation.