These used to be the best way to get GPS locations, but the market has been so saturated by "clever" devices that make things easy for runners and skiers etc. that you have to know exactly what they are doing with your data and know how to tell them to stop it.
Connect the GPS device to your laptop (or the expo laptop) using the USB cable. A folder will open on the laptop showing the contents of the device. You will see a subfolder called "GARMIN". Open the folder "GARMIN" and copy the file essentials.gpx which you downloaded into that folder.
Even modern (2019) Garmin GPS devices use this old style mini-USB socket. So you will need the special cable that comes with the device. An ordinary phone USB cable won't work.
These need the Garmin communication protocol to import cave entrance locations (waypoints) and paths (tracks). You can't do it by simply copying files. This means that you need special software on your laptop in addition to a USB cable that connects your laptop to the Garmin device.
Once you have the right cable and connected your handheld to your laptop: