I have changed brake fluids, but it's a long story to type. You can pretty much Google or youtube any general video. It's pretty much the same way on all bikes. If you do it by hand, you basically do the same thing:
- Remove the cap on the brake reservoir.
- Open the bleeding valve on the calliper by a quarter (see manual).
- Use a hose or a lot of rags to protect the tire and brake pads from the fluid.
- Squeesh and HOLD brake lever.
- Close the bleeding valve on the calliper first.
- Release the brake lever.
- Repeat about 20/30 times, whatever the amount it takes untill you see clear fluid come out.
But make sure you NEVER EVER drain the reservoir empty, because you'll suck in air and than you need to bleed it completely through, wasting fluid and hours of work. So make sure your reservoir is always filled with DOT4 brake fluid (don't mix brands).
I believe 200ml is needed to bleed the front valves through. You'll eventually see clear fluid squirt out of the calliper. You have two sides, when you bleed the smaller tube (I believe the left side) it takes about another 100ml to bleed that one through. The hose splits in two under the headlight, but you can only bleed one at a time, unless you have help.
Remember, front and rear brakes are connected on the VFR, so once you're done pumping the rear brake lever, also take time to bleed the hose in-between by keeping the rear calliper open, and squeeze the front brake (the front reservoir drains too). Again, keep an eye out you don't drain the reservoir. Rear reservoir is somewhere inbetween the seat and side panels.
I'm not great at explaining, it might sound like a lot, but it's pretty easy. It just takes time. So put on some music and stay concentrated.
Once you're done, pump both brakes before riding a couple of times, because the pressure is not yet fully restored.
This way also works for your clutch fluid, although I forgot where that bleeding valve sits...