I´m down about 10%. Mine is about 70% stocks and shares, 30% bonds. It will go up again...eventually.
There are lots of numbers about how much you need
here from Which?.
If you don´t know what to do, the best thing is probably to do nothing. Try to keep contributing as stocks are ´cheap´, and with interest rates going up existing bonds are losing value.
If you are about to retire, it would probably be best to try and delay it until inflation is under control...inflation is a killer for retirement incomes. People that retired in the late 60s did much worse, even than those that retired in the late 1920s (according to modelling
here). Check you are not paying excessive fees and run away from actively managed funds.
The pensions industry likes to suggest bonds are lower risk. This is a dubious claim. They may be lower volatility, but the real risk is running out of money before you´re pushing up the daisies, and the returns on shares have out-performed bonds.
I´m in no way qualified to provide anything that could be constituted as advice