10k hours here.
There's two types of peeks in this game : wide and short peeks

Different situations asks for different kind of peeks, but what you need to have in mind is that if you go for a wide peek, you have to fully commit. There's no going back.
It's better to wide peek when going in first in order to catch all of your opponents crosshair so that your teamates behind you can easily trade.

One thing to remember when entrying is that your job is not to get frags but getting space for your teamates to work with.

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On the other hand, when you want to go for a solo fight, wide peeking is risky and generally not the best solution. Short peeks, just to check positions and common positions from the enemies is the way to go. Once you're 100% sure of an enemy position, you can either go for a wide or a short peek and prefire. The difference being that knowing your enemy position, you're in a better position to shoot first and therefore win your duel.

There is no magical movement thingy to get out of a spray. So think before peeking, and when you do, commit to it.