I m pretty sure haven't downloaded anything don't no how they got in
And lost all hope man don't even have energy
Look like nothing now where to go
I don't believe, unless you downloaded fake Ledger Live apps, there will be an option to input a seed phrase. Probably instead of the original Ledger Live, you have downloaded fake apps, and they accessed your wallet after you shared your seed phrase. You are saying you have not downloaded anything; then where have you entered your seed phrase? Real Ledger Live never asks for a seed phrase.
However, it's too late. You must contact the exchange instantly during the hacker's move of funds into the exchange before the withdrawal. When funds were withdrawn from the exchange, they couldn't freeze the funds. If it were a KYC exchange, then probably you would get only data from the exchange by legal action. But it's not easy; exchanges usually don't share users' KYC data unless they are forced by the law enforcement team.