You can switch plans at any time from Manage billing on the Billing page, or by emailing billing@numail.ai, which also works when Manage billing does not offer the switch (for example while your subscription also carries a mailbox order). The change takes effect straight away and Stripe prorates it: unused time on the old plan is credited against your next invoice, and the new plan is charged for the rest of the period.
There is no paid pause plan. To stop sending for a while, pause your campaigns, which costs nothing extra. Or cancel: cancelling takes effect at the end of the period you have paid for and deletes nothing, so your campaigns, leads and inbox stay in the workspace and starting a plan again switches sending back on.