Most boards now a days dont have dual bios, they have USB flashback with is a specific USB port on the back of your motherboard and a button, this is just incase things go wrong, if you update properly using the tool built into the bios then the chances of things going wrong are very unlikely.
So that would simply be download the bios file, extract it to and empty USB stick, (Use a USB port on the back of your motherboard not a front panel port), reboot to the bios, load optimized defaults in the save and exit menu, this will factory reset you bios so that nothing will interfere with the flash, save and exit, and boot back into the bios, goto Advanced, ASUS EZFlash, it will open the flash tool, select you bios file and let it do its thing, DO NOT REMOVE THE USB STICK UNTIL YOU ARE SAFELY BACK IN THE BIOS AND SURE ITS FINISHED, ive seen may dead boards from people not realizing this, ASUS motherboards do a 3 stage flash, so it will process the file, then reboot itself, then flash, then reboot itself again, then continue flashing, it will just be a black screen with some wording at the top, then may reboot again and do a further update which could be LED Firmware or NV Firmware (more than likely in your case as your so far behind), then finally will either power off, I normally leave it about 30 seconds to see if it comes back on itself before pressing the power button, or sometimes it just comes on itself and asks you to enter the bios to set things up from there, only then is it safe to remove the USB stick, now goto the save and exit menu again, load optimized defaults one last time and save and exit, rebbot back into the bios and set it up, sounds long winded but the whole process is 3 to 5 mins.
Personally, if you dont plan on upgrading your CPU to 9000 Series then I would flash 2214, which will probably include the SOC over volting issue, along with tonnes of ram improvements and will also upgrade to the last and latest SMU for Ryzen 7000.
As you'll see from this chart, you are a long way behind
https://docs.google.com/spreadsheet...Ug-uLlv-Asa8/edit?gid=937453961#gid=937453961
If you plan on buying a Ryzen 9000 series CPU then you have no choice but to flash the latest bios otherwise it simply wont work.
But again, I would check first for the USB flashback port and button on the IO panel on the back of your board just in case.