Updated my I phone XR to ios 16. I am unable to navigate the menu phone is getting hanged.

Try a forced restart and see if that helps.

Force restart iPhone - Apple Support

Try and Force Restart your iPhone EXACTLY as shown below and see whether that resolves the issue:

• Press and quickly release Volume UP button
• Press and quickly release Volume DOWN button
• Press and Hold the SIDE button until an Apple logo appears and then release the Side button (Can take up to 20 seconds. (DO NOT release Side Button when invited to Slide Power OFF). 

Axel F.