Vaio vgn-fe31m update bios help

Hi guys, a salute to all the forums. Can you explain me how to flash my bios? I have a sony vaio vgn fe31m and I downloaded the bios unlocked R0170j3 and would like to upload it to my laptop, but it's the first time I do this. Please explain to me how you can do and tools that we want? Please explain me step by step because I do not know where do you start.

Thank you very much to all the friends of the forum.