Big mistake. Big. Huge.
I use the Samba Backup add-on to back up my Home Assistant every night to my NAS. Some use the Google Backup add-on, but I haven’t tried it.
You need to get the .tar file from the Home Assistant backup. It will look something like: /backup/5c54f4a8.tar
Now comes the hard part. Getting to the /backup folder depends on how you installed Home Assistant. If you installed to Docker or in a virtual environment, then someone else will have to help you. If you installed HAOS to the boot device, then getting the files are easy. Sort of.
You can flash Ubuntu Desktop to a thumb drive, boot the thumb drive and select “try” (Not “Install”). Then you should be able to mount the data disk and cd /backup, then use cp to copy the files to the thumb drive.
Reinstall Home Assistant then copy the backup files to the /backup directory. You may have to use the Ubuntu flash drive to reverse the process above. Home Assistant doesn’t make it easy to access the backup files.
Now when you run Home Assistant go to “settings”, “system”, “Backups”, and you should see your backup files.