- MAKE A BACKUP | EXPORT
1. Get the privileges:
Access your terminal via SSH with root
2. Create the backups folder and access the path:
$ cd /home && mkdir db-backups && cd db-backups
3. Export your database:
$ mysqldump -u [user-name] -p [db-name] > backup-my-db.sql
4. Confirm access:
Enter the database password and wait for the export to complete.
5. Finally, simply access your files through SFTP
in /home/db-backups/ and download your database. 
- RECOVER A BACKUP | IMPORT
1. First upload the database file to the server, via sftp/ftp.
For example, put in:
/home/db-backups/
Check:
$ cd /home/db-backups/ && ls
Confirm that the database has been loaded successfully.
eg: backup-my-db.sql
2. If the database appears listed, then run:
$ mysql -h localhost -u [user-name] -p [db-name] < backup-my-db.sql
Then enter the database password
PS:
The database that will receive the import, must be empty!