For anything above a few hundred megabytes, use SSH. It has no upload limit and no timeout.
Export
mariadb-dump --single-transaction --quick --routines \
-u USER -p DATABASE | gzip > ~/backup-$(date +%F).sql.gz
Import
gunzip < dump.sql.gz | mariadb -u USER -p DATABASE
Upload the file by SFTP to the application's folder first. The user and database are on the Databases tab; reset the password there if you do not have it.
Magento dumps from another host often contain DEFINER clauses for a user that does not exist here. Remove them before importing:
gunzip < dump.sql.gz | sed -E 's/DEFINER=`[^`]+`@`[^`]+`//g' | mariadb -u USER -p DATABASE
Importing into a database that a live store uses replaces its data. Put the store in maintenance mode first, or import into a new database and switch the store's configuration to it.
Did this solve it? If not, tell us what you see and we look at your server.
Open a ticket