If you have dowloaded the software update OS 10.4, but did not install it, below is how to delete it.
Open the watch App on your iPhone.
Then tap on General.
Then scroll down to the word STORAGE and tap on it.
If you find the download Watch OS 10.4, Delete it. Do NOT delete the current OS.
Then start the download again AFTER first turning OFF and then Turning on the iPhone and watch.
The download is fairly quick, but the "Preparing" is very, very long. Don't watch it.
Just leave the watch and iPhone for about 1.5 to 2 hours.
Then come back and it should be done.
If no display on the watch, just touch the screen.
Hope this helps