There are two tests for your pressure regulator. First pull the vacuum hose. The vacuum hose is the smaller one that goes to the intake manifold. If fuel comes out of the vacuum line the regulator is bad.
The second test is to remove the regulator and check that there can be no reverse flow through it. To do this start your car and pull the fuel pump fuse. Allow the car to run until it dies. This will relieve the fuel pressure. Turn the car off. Undo the bolts holding the regulator down and then carefully pull it up off the rail. Keep some rags around for spilled fuel. Clean the regulator and the blow into the outlet tube, the one that sticks out the top at an angle and is the medium sized one. You should not be able to blow through it.
To re install your regulator or install a new one put a new o ring on the bottom tube and rub some mineral oil or silicon lubricant on it and push it into its hole straight and carefully. Put the hold down bolts into the bracket and torque them to specs in your manual. Reconnect the outlet tube to the return hose and the vacuum outlet to the vacuum hose.
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