Apple watch series 3 is not pairing with my iphone 11 with os 16. The watch is not turning on until the software is updated. Also it is stuck at preparing while updating

My apple watch series 3has stopped working as it is not being updated…its not pairing with my iphone 11 with os 16. And that is why i am not able to open settings in my watch app…it is saying i must update my watch if i want to use it. Otherwise exit setup. I have tried n number of time but no result