In the rules it says no pausing, but is pausing allowed if its just a quick restart?

As long as you are not pausing in the middle of the run, it's fine. Pausing to restart the level is fine.

Pausing should be only use for when you made a bad thing and you need to restart, its not fine if you do pause for take a second of breath

you can use the T button as a quick restart

why did you post in a 3 month old forum

I dunno :)