linux bandwidth throttling

I run a backup script called /root/backup.sh which runs rsync command. However, rsync makes a lots of disk I/O and network I/O. I’d like to reduce both disk I/O and network I/O. I’ve 10Mbps server connection and 160GiB SATA hard disk. How do reduce disk I/O so that the entire system doesn’t die or become unresponsive?

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