If you have a quantity with a down index, say $A_\mu$, you can raise the index using the metric (in this case the Minkowski metric $\eta$) as $A_\mu=A^\nu\eta_{\nu\mu}$. In an analogous way, we can lower the index of $B^\mu$ as $B^\mu=B_\nu\eta^{\nu\mu}$.
Now suppose we have a term as in your example where there is a quantity with a down-index next to one with an up-index, and they are contracted (i.e. summed over / named the same) as in $A_\mu B^\mu$. We can raise the index of $A_\mu$ and lower the one of $B^\mu$. It's always good to introduce a new letter when raising or lowering an index if you are not sure. So we would do $A_\mu=A^\nu\eta_{\nu\mu}$ just as before, and $B^\mu=B_\sigma\eta^{\sigma\mu}$ (where I have introduced a new letter $\sigma$ instead of $\nu$). With this we have
\begin{align}
A_\mu B^\mu&=A^\nu\eta_{\nu\mu}B_\sigma\eta^{\sigma\mu}\\
&=A^\nu B_\sigma\eta_{\nu\mu}\eta^{\sigma\mu}.
\end{align}
If we think of the metric $\eta_{\mu\nu}$ as a matrix, notice that the product $\eta_{\nu\mu}\eta^{\sigma\mu}$ is the way to write the matrix multiplication of a matrix times its inverse in the Einstein convention. A matrix times its inverse gives the identity matrix, whose components are given by a Kronecker delta $\delta_\nu^\sigma$. So if we write $\eta_{\nu\mu}\eta^{\sigma\mu}=\delta_\nu^\sigma$, we are left with
$$A_\mu B^\mu=A^\nu B_\sigma\delta_\nu^\sigma.$$
This last expression is summed over $\nu$ and over $\sigma$, but only the terms with $\sigma=\nu$ survive the sum because of the Kronecker delta: $A^\nu B_\sigma\delta_\nu^\sigma=A^\nu B_\nu$. Renaming now the index $\nu$ as $\mu$ (we can do that, it's a dummy index) we end up with
$$A_\mu B^\mu=A^\mu B_\mu.$$
So with a little more practice you'll be able to identify the change $A_\mu B^\mu\to A^\mu B_\mu$ as something trivial.