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Depends on the quality of your gun. I can dry fire my Anschutz competiton rifle all day and all night and it'll be fine. If I want to use something in the chamber, I use a piece of brass.
Dry firing is one of the single most effective ways of improving your shooting. It allows you to focus on your hold and follow through without having to worry about recoil, and without thinking about sight compensation and conditions. Visualization of the shot is one of the most important things to improving your scores or shooting ability.
Just to give you an idea, the Army Marksmanship unit will dryfire for a full 3 weeks without putting a shot down range at the beginning of every season, and they are perhaps the single best smallbore rifle team in the world. I incorporate dry firing into my practice routine, and do it during my prep period of every match. Every good shooter I know does it, including national and international champions. Granted I haven't achieved that status, but I've won several Junior and Senior championships in CT in both air and smallbore over the past 6 years, won national championships as captain of the CT All State team, and am currently shooting for the Ohio State rifle team.
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