How to mold 1.Heat the water in pan to 70-80 degree. If you have a thermometer, we strongly recommend you to play its role in testing the temperature. 2.Pour the hot water into another empty cup and soak the mouthguard into the hot water about 20 seconds. As soon as you notice the mouthguard walls started to curl together, please take it out with a tweezers. Do not put the mouthguard into the heating pan directly, as mouthguard may curl or shrink too much in over high temperature water. 3.Quickly put mouthguard into your mouth, adjust it against your upper teeth while facing a mirror to make sure the mouthguard lines up between your two front teeth, and then bite it. Carefully align the mouthguard and fit your teeth with your thumbs. Use your tongue to apply firm pressure to the inside walls while your fingers press against the outside walls, and then tighten the mouthguard around your teeth about 15 to 20 seconds. 4.Drop molded mouthguard into ice water for finally cooling mold. The mouthguard should closely fit your teeth when you put it back to your mouth. If your mouthguard fit you well, congratulations!you have finished the molding and well done! If you are not satisfied with your molding result, please repeat above steps 1, 2, 3, 4 for remolding. [TIPS: During the remolding, you can use your hand to adjust your mouthguard to your ideal status. For example, if you feel mouthguard is too loose, you can use your hand to inwardly pinch mouthguard inside walls and outsides walls together. After remolding, put it into ice water for cooling mold.]