To manage file uploads and downloads with cPanel, first you need to log in to your cPanel account. Locate and click on the “File Manager” icon. Then navigate to the directory where you want to upload or download files. To upload a file, click on the “Upload” button at the top of the screen and select the file you want to upload. To download any file, right-click on the file and select “Download”. You can also use the “Copy”, “Move”, “Rename”, and “Delete” buttons to manage your files.