Any distribution is likely going to be taxable, so consider rolling it over to an Traditional IRA. You can then draw down on the IRA as needed.
There are some10% penalty exceptions. For example, there is no penalty if you were age 55+ at the time you left that employment. See others here:
https://www.irs.gov/retirement-plans/plan-participant-employee/retirement-topics-tax-on-early-distri...
