Backup and Restore | Gitea Documentation has the full detailed story.

The easy stupid way for backing up gitea running in docker, untested and allegedly will fail if DB was being used during dumping.

docker exec -it --user git gitea-container bash

gitea dump

# then outside the container, copy from the gitea container to host OSooj

docker cp gitea-container:/whatveer/gitea-dump.zip /tmp

Importing: the docs don’t have the correct paths, not easy to follow.

EDIT: if your docker has /data mounted somewhere local, just copying that directory somewhere might work.